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NUTRITION
Calcium, Magnesium &
Phosphorus
MINERALS
Are the essential inorganic elements that
remain when plant /animal tissue is burnt.
Provide structural & functional roles in
body.
Classified as either major minerals or trace
elements depending on quantity required.
Major Minerals: Ca, Cl, K, Mg, Na, P, S
Trace Elements: Si, I, B, Co, Cr, Cu, F,
Fe, Mn, Mo, Se, V, Zn
Main Functions of Minerals
Maintain correct tissue pH
Catalysts for chemical reactions- parts of
enzymes, co-enzymes and hormones
Maintain fluid balance – Na, Cl and K
Transmission of nerve impulses – Na & K
Contraction and relaxation of muscle – Ca, Mg,
K and Na.
Structure of bones and teeth – Ca, P, Mg
Absorption of Minerals
Metals - poorly absorbed, can be toxic
Inorganic salts - absorption dependent on
how easily it ionises. E.g. phosphates,
oxides, carbonates, chlorides
Organic salts e.g. citrates, aspartates,
gluconates, ascorbates, chelates (amino
acids), orotates (orotic acid). Very good
absorption
CALCIUM
CHEMICAL SYMBOL: Ca2+ (Alkaline Mineral)
MAJOR SOURCES: Almonds, sesame seeds,
sardines and salmon (with bones), fortified
soy, molasses, Bok choy, broccoli, kale,
mustard greens, dairy products
RDI: 1000-1300mg/day
THERAPEUTIC RANGE: 800-1,200mg/day
General: 99% calcium in the body stored in
bone. 1% in teeth and body fluids.
Homeostasis regulated by parathyroid
hormone, calcitonin and vitamin D.
Much of the following information is sourced from Braun, L. & Cohen, M
2010, Herbs & Natural Supplements: An evidence-based guide, 3rd edn,
Churchill Livingstone Elsevier, Sydney (pp. 267-281)
CALCIUM
Bioavailability: Variable from food and
supplements.
Phytates, oxalates, fibres, unabsorbed fatty
acids, thiazide diuretics and other divalent
minerals (Zn, Mg, Fe), compromise absorption.
Caffeine, phosphorus (from soft drinks & meat)
and excess dietary fat increase excretion.
Lactose (esp. in children), sugars, protein and
vitamin D enhance absorption.
Usually can only absorb maximum of 500mg at
a time so doses should be divided.
CALCIUM
Cautions & Interactions
Supplements can cause GIT irritation, constipation
or flatulence.
Hypercalcaemia can cause anorexia, GIT
disturbance, lethargy and coma as well as
calcification of tissues.
Concurrent use of high dose calcium
supplementation and calcium channel blockers /
cardiac glycosides should be avoided.
Separate supplemental doses of calcium from
tetracyclines and magnesium (where possible).
Corticosteroid medications inhibit calcium
absorption.
CALCIUM
Contraindications (take supplements only
with GP’s consent):
Hypercalcaemia
Hyperparathyroidism
Chronic renal impairment
Kidney disease
Sarcoidosis
Granulomatous diseases
Note that recent trials suggest there may be an
increased risk of heart attack as a result of calcium
supplementation – you need to stay alert to this
issue.
Calcium
PHYSIOLOGICAL ACTIONS:
Bone and tooth matrix formation (works synergistically
with Vit. A, C, D & phosphorus, Mg, Si, potassium & boron in
bone mineralisation).
Blood clotting
Nerve conduction
Muscle contraction (with sodium & potassium)
Heart function (beating muscle)
Peristaltic Movements (muscle) and digestion (fat
digestion and protein metabolism)
Hormone release & neurotransmitter function
Maintenance of acid-alkaline balance
Immune function
Energy (coenzyme in citric acid cycle)
CALCIUM
DEFFICIENCY:
Osteoporosis (bone demineralisation)
Osteomalacia & rickets (bone softening)
Tetany (muscle pain & spasms)
Increased neuromuscular irritability
Altered heart rate
Bone pain & deformity
Tooth discolouration & decay
Hypertension
Increased risk of preeclampsia
Possible increased risk of colon cancer
Calcium
THERAPEUTIC USES
Bones & teeth: osteoporosis, osteoarthritis, bone
pain, back ache, rickets, osteomalacia
Prevention of osteoporosis in postmenopausal
women and those on corticosteroid medications.
Pregnancy & Lactation: To prevent:
Reduction in maternal bone mineral content
Preeclampsia /hypertension
Leg Cramps
Foetal lead toxicity
THERAPEUTIC USES
Cancer prevention: Some evidence that calcium
intake from foods or supplements may be protective
against colorectal cancer, especially in men and
postmenopausal women. It may also have a
protective effect against breast and ovarian cancers.
Hypertension: Intake of low-fat dairy products
appears to be linked with decreased blood pressure.
Premenstrual Syndrome: Calcium supplementation
is effective in alleviating PMS symptoms for a majority
of women, particularly mood swings, fluid retention
and pre-menstrual and menstrual pain.
Calcium
THERAPEUTIC USES
Weight Loss: High calcium intake (especially from
dairy products and fortified soy) appears to inhibit
lipogenesis and stimulate lipolysis.
Oxalate kidney stones: Intake of dietary calcium
may provide a protective effect – perhaps because it
binds oxalate in the gut.
Hypercholesterolaemia: Calcium supplementation
may reduce LDL levels.
CALCIUM SUPPLEMENTS
Calcium citrate: easy to absorb but lower strength
Calcium lactate: easy to absorb but not suitable for
lactose intolerant people
Calcium gluconate: easiest to absorb but expensive
Calcium carbonate: limestone- cheap, poor absorption
Dolomite: also high in Mag carb and lead.
Calcium phosphate: hard to absorb but cheap
Calcium orotate: very well absorbed
Calcium hydroxyapatite: The form used to form
bones. Best absorbed, made from young calf bone.
MAGNESIUM
CHEMICAL SYMBOL: Mg2+ (Alkaline)
MAJOR SOURCES: Legumes, Green leafy vegies
(chlorophyll), kelp, buckwheat, almonds, cashews,
sesame seeds & other nuts, soybeans, wholegrains,
carob, cocoa, mineral water.
RDI: Women:320mg; Men: 420mg
THERAPEUTIC RANGE: 400-600mg
General Comments: 50-60% found in bone. One of
the three major intracellular elements along with
potassium and phosphorus. Best absorbed
supplements are probably magnesium citrate,
orotate and gluconate.
Much of the following information is sourced from Braun, L. & Cohen, M
2010, Herbs & Natural Supplements: An evidence-based guide, 3rd edn,
Churchill Livingstone Elsevier, Sydney (pp. 681-691).
MAGNESIUM
Bioavailability:
Healthy people absorb 30-40% of magnesium
ingested. Increases in deficiency.
Excreted by kidney.
Magnesium absorption requires selenium, parathyroid
hormone, vitamins B6 and D.
Increased calcium intake (2600mg / day); sodium,
protein, caffeine, alcohol, elevated thyroid hormones,
elevated or deficient protein intake and increased acid
production all impair kidney’s ability to reabsorb
magnesium. See separate “Risk Factors for
Magnesium Depletion” on WebCT.
Mg
MAGNESIUM
Cautions & Interactions:
Adverse reactions to supplementation include diarrhoea and
gastric irritation. (Especially when using inorganic supplements
at over 350mg / dose.)
Magnesium and calcium deficiencies usually co-exist. Excessive
magnesium intake can cause declining calcium levels.
Hypomagnesiua causes hypokalaemia.
Contraindicated in renal failure and heart block.
Overdoses of magnesium hydroxide or sulfate may causes
deficiencies of other minerals or toxicity.
May have additive effects with anti-arrythmic medications and
calcium channel blockers.
Separate dosing from tetracyline antibiotics.
Mg
PHYSIOLOGICAL ACTIONS
Involved in over 300 essential enzymatic reactions
Energy metabolism
Nerve conduction
Regulation of vascular tone
Muscle activity
Amino acid and protein synthesis
DNA synthesis and degradation
Immune function
Natural calcium antagonist
Bone formation
Magnesium
DEFFICIENCY:
Anorexia, weight loss, nausea & vomiting
Muscular weakness, spasms, cramps
Numbness & tingling
Low energy / fatigue
Poor memory, confusion
Hyperirritability & excitability
Apathy, melancholy & depression
Disturbed biorhythms
Personality changes
Vertigo
Bruxism
Eye twitching
Mg
THERAPEUTIC USES
Cardiovascular disease: To reduce
incidence of congestive heart failure,
coronary artery disease, cardiac
arrhythmias, hypertension, mitral valve
prolapse, stroke, non-occulsive myocardial
infarction and hyperlipidaemia.
Migraine Headaches
Attention Deficit & Hyperactivity Disorder
Autism Spectrum Disorders: (Possible use).
Kidney Stone Prevention
Mg
THERAPEUTIC USES
Premenstrual syndrome & dysmenorrhoea
Osteoporosis prevention
Asthma
Pregnancy: to prevent preeclampsia and
leg cramps (with calcium)
Diabetes Mellitus
Constipation
Chronic leg cramps, eye twitches, muscle
spasms and tension
Stress / Anxiety
PHOSPHORUS
CHEMICAL SYMBOL: P (exists as PO43-) (Acidic)
PHYSIOLOGICAL ACTIONS
DEFFICIENCY : (rare)
Problems with bone mineralisation and blood pH
THERAPEUTIC USES
Bones & teeth (ie: osteoporosis, osteomalacia,
to increase speed of bone healing, rickets, tooth
decay, bone pains, lactation and pregnancy )