Vit D, Magnesium and other Cool Supplements

I wanted to talk about a few supplements of interest that most people don't know about.  Most of this article is information from a previous article, Keeping Calcium in Your Bones.  What do you mean “keeping calcium in your bones”?  Isn’t that where it is anyway?  Not necessarily.  We all know that our bones are primarily made of calcium as well as our body's main source of it.  Calcium is also used by the central nervous system in every muscular contraction our body has.  When we think of calcium, most of us think of dairy products.  Dairy products are abundant in calcium, but why is it that despite an increase in dairy consumption, osteoporosis continues to rise?

Let’s take a look at our Paleolithic, hell even Neolithic, ancestors.  First of all, dairy or milk from other animals is very recent in the human time line.  A long time ago the only milk humans got was from other humans when they were infants, after that, milk consumption stopped. Despite not having dairy, bone density and health was far superior than that of modern humans, even in those who lived past their 60’s and 70’s.  The bone structure of our ancestors is comparable to that of Olympic caliber athletes of today.  So what’s the difference?

There are several theories on this, which leads us to our first two supplements: Vitamin D3 and magnesium.  One theory that is supported by strong evidence suggests the difference is in the amount of vitamin D3 and magnesium our ancestors had compared to modern humans.  Both of these are necessary for calcium absorption.  Vitamin D3 is made from cholesterol in our bodies when we are exposed to sunlight, something our ancestors had an abundance of most of us get very little exposure to.  Magnesium is a mineral that is found in abundance in fruits and vegetables, especially the dark green leafy type, which again is something our ancestors had an abundance of whereas today most of us get very little of.  Interestingly enough, calcium is also found in many of the sources where magnesium is found.  Furthermore, magnesium is necessary for proper brain and cellular function. 

When we are magnesium deficient, we are unable to move calcium in and out of the cells efficiently, which is required for muscle function.  It is estimated that over 75% of us in America are magnesium deficient. When this happens we get things like unexplained pain in muscles and even migraine headaches.  Often, people are prescribed calcium channel blockers which helps keep calcium out of the cells but causes significant side effects.  Well, that is exactly what magnesium is....nature's natural channel blocker.  Here a few of the known conditions associated with magnesium deficiency:  sudden death, heart disease, high blood pressure, diabetes, asthma, chronic fatigue syndrome, migraine headaches, muscle cramps, premenstrual syndrome, depression and behavioral disorders and susceptibility to brain damaging effects of toxic food additives like aspartame and MSG. 

Finally, if we are magnesium deficient not only to we impair neurological function but we also diminish our ability to produce nitric oxide, which is what is responsible for causing the endothelial lining of our vascular system to relax or dilate or simply allows us to lower our blood pressure.  It is often sold as a sleep aid since it has a relaxing effect on our body.  Magnesium citrate is one of the most easily absorbed forms.  Here is where I get my magnesium supplements from.  A good dose to work up to is about 600mg per day.  It is estimated that our Paleolithic ancestors got about 600-800mg per day.  A 6-8 week supply will set you back about $20.

But wait there is more (on calcium that is).  Calcium is also used in our bodies as a buffer to help maintain our Ph levels.   If our Ph, which is constantly seeking homeostasis, begins to become acidic, our body pulls calcium, which is alkaline, from our bones to keep our Ph at the right level.  When we consume foods that are acidic, which tips our Ph the same direction, our body has to use calcium (much the same way Tums helps neutralize stomach acid) to combat an acidic Ph.  Makes sense right? 

So what foods are acidic? Take a guess…grains.  When the agricultural revolution (when we started eating grains and dairy) took hold about 5-10,000 years ago, skeletal remains show that humans got smaller and showed significant decreases in body density and an increase in bone decay.  Additionally, dairy is also acidic expect for those that contain probiotics, like yogurt, especially kefir yogurt.

This simply means the more grains and diary we consume, excluding the probiotic type; we increase the acidity of our Ph and pull more calcium from our bones to stabilize it.  This means two things:

1.      Our bone density decreases, and risk of osteoporosis increases.

2.      Our circulating calcium increases.

Well, for obvious reasons, decreased bone density can be problematic to say the least.  Broken hip anyone? Circulating calcium is an issue that isn’t so obvious.  When we have more circulating calcium we have an increased likelihood of that calcium depositing and calcifying in places it should like our arteries, joints and kidneys.  A certain amount of calcium buildup in our arterial system is actually quite normal and adds rigidity to artery walls as we age.  The problem is when we have too much. 

Add that to an already inflammatory diet (typical western diet that is high in grains) and you have a recipe for increased cardio vascular disease.  Ok, so in a nutshell too much circulating calcium can cause kidney stones, joint problems, cardio vascular disease and is a possible sign of developing osteoporosis. 

Exercise, primarily load bearing strength exercises, has been shown time and time again to not only increase muscle but increase bone density via an increase in certain hormones.  Once again, there is that strength word.   You guys noticing a pattern yet?????  And yes, it grows increasingly important to do strength training as we get older. 

What are some things to consider that may reduce the risk of these problems?

·        Consume less dairy and consider eating more kefir style yogurt

·        Consume more magnesium (eat more veggies)

·        Eat a less acidic acid foods..stop eating wheat, barley and rye!

·        Get more sun or take increase vitamin D3

·        Keep strength training in your fitness program.

If taking vitamin D3, take it in the morning to help with mood and if taking magnesium citrate, take it at night since is has been shown to help us relax.  If taking a calcium supplement, calcium citrate is one of the most bio absorbable forms or you can eat more of the right veggies...duh.   Since calcium and magnesium compete for some of the same sites, it is often advised not to take these supplements together. 

It is estimated that due to the amount of sun exposure our ancestors had they were producing about 10.000 iu of vitamin D3 per day.  The USDA recommended daily allowance is 400 iu per day.  I personally take anywhere from 4-10,000 per day depending on sun exposure..if i get a lot of sun, I don't take any.   Remember that vitamin D3 is critical for hormone development and function and low levels are associated with depression and behavioral disorders so those who suffer from these conditions should take a look at their vitamin D3 intake.  Vitamin D3 is a fat soluble vitamin which means we can store it and it could develop toxicity in large doses...40,000 iu or higher for sustained periods of time like several months.  So do your homework and see what works for you.  Personally, I have never experienced this or know anyone who has, when taking high doses. 

Now I’m not condemning milk or dairy, to the contrary I am quite a fan of it especially raw milk products, kefir yogurt and aged cheeses.  I personally consume quite a bit of milk when I am on a strength or weight gaining phase of training.  I think it is also important to consider that most folks who do strength training have in increase demand for not only calories but calcium as well and, as a general rule, can handle higher calcium intake since there is a greater demand for bone growth and stress on the central nervous system which requires calcium to function properly. 

Here are few interesting reads on the topic of dairy, calcium and osteoporosis.  A few of them are a little lengthy, but for those seeking knowledge I encourage you to read them.

How milk causes osteoporosis (self explanatory).

Here are some interesting facts from International Osteoporosis Foundation about osteoporosis and levels of dairy consumption.  There is a correlation between countries that have a higher consumption of dairy and equally higher rate of osteoporosis.

This one talks about the relationship between calcium and magnesium.  This also explains why if we don’t get enough magnesium, calcium is not absorbed properly and we have more circulating calcium and propensity for joint problems, CVD, etc.  So taking more calcium is not necessarily the best thing to do.

This one is vitamin D3 information.  This also goes into detail explaining the importance of vitamin D3 and how it is necessary for calcium absorption.  Again, increasing calcium may not be the best thing to do. 

And finally, more info on vitamin D3.  It is important to note that Vitamin D3 is important in the production of hormones where those deficiencies have been linked to depression and mood disorders to name a few.

Calcium is not only essential for our bones but essential for muscular contractions.

Ok, another supplement that I have talked in depth about is fish oil.  Fish oil contains the Omega-3 fatty acids, EPA and DHA which reduce inflammation and are essential for brain development and function.  There are several quality sources of fish oil, I prefer the liquid forms as they are more concentrated.  Whether its liquid or capsule, it is important to keep it refrigerated since it is so fragile.  Unless you eat grassfed meats all the time, then it you are probably deficient in Omega-3.   We want our Omega-3 to Omega-6 ratios to be 1:1.  The western diet, which is full of Omega-6, has a ratio of about 1:25, which is drives the inflammation that is responsible for just about every degenerative disease we know of from Alzheimer's to cardio vascular disease.  How much fish oil should I take? Well for most folks, if their Omega-6's are low, then 2-3 grams a day is sufficient.  For athletes trying to recover after a workout, taking larger doses closer to 10 grams per day for a few days really helps reduce inflammation and speeds recovery.

Another supplement of interest is Coenzyme Q10 or Co-Q10.  This is one of the most potent antioxidants that our body makes and is found in large amounts in cardiac tissue, which makes sense since we want to minimize free radical damage to our heart as much as possible.  The problem is as we age our body produces less and less.  So this is one to consider as we get older.  How much should I take?  I take about 200-300mg per day.  These numbers come from a study done in Japan which resulted in the doctors there commonly prescribing a 300mg  daily dose to cardiac patients and other patients to prolong their life.  So do your homework and decide for yourself.  I think we will stop the list there.

Guys, I know this is a lot of information, but the more you the better equipped you will be to make decisions yourselves and families.  I am also a big believer that it is important that we learn how we respond to certain foods and supplements and where they fit in our diets.  I'm not a big fan of taking supplements but the nutrients our body requires to be healthy are the ones that are most commonly missing from the modern diet so I do think there are a few that are worth looking into.  Not everything with work for everyone so a good knowledge base mixed with common sense goes a looooong way.

Here is the Vitacost Website  that I use to order a lot of my supplements.  They carry quality brands, including their own brand, and have some of the best prices.