Vitamin D and magnesium - a pair to keep bones strong
Calcium is a material for building bones and teeth, but to fully develop strength, the body needs two more supporters: vitamin D and magnesium. These are two nutrients that play a guiding and activating role, helping calcium to be absorbed and used more effectively.
Without vitamin D, calcium can almost never function properly, says Jennifer lefton, a nutritionist working in the US. Magnesium is the key to helping the body convert vitamin D to its active form.
Vitamin D helps the intestines absorb calcium. Vitamin D deficiency, weak bones, increased risk of fractures. The average requirement for adults is 600 - 800 IU per day.
Food sources rich in vitamin D include salmon, sardines, tuna, eggs, mushrooms, and vitamin D-fortified milk. People who are less likely to be sunburned, vegetarians, dairy allergic, or have poor absorption often need to supplement.
According to lefton, vitamin D3 is able to maintain vitamin D levels better than D2. However, diet should still be a top priority before thinking about tablets.
Magnesium, a carrier that helps calcium work effectively
Magnesium participates in transporting calcium through cell membranes and activating vitamin D. The daily requirement for adults is 310 - 420 mg.
Magnesium is abundant in pumpkin seeds, chia seeds, almonds, black beans, spinach, brown rice and whole grains. A small serving of nuts or whole grains per day can significantly improve magnesium intake, the expert suggests.
Adults need about 1,000 - 1,200 mg of calcium per day. You can supplement from milk, yogurt, salmon, sardines and green leafy vegetables. For people who eat little milk or absorb poorly, doctors may recommend calcium in the form of carbonate or citrate.
To increase absorption, you should:
Department a small dose of 500 - 600 mg per day
Drink calcium carbonate with meals
Avoid drinking with caffeine
Choose calcium citrate if you have low stomach acid
Calcium can also interact with some prescription drugs, so it is necessary to discuss with your doctor before using.
Properly combining calcium, vitamin D and magnesium not only strengthens bones but also improves muscle, nerve and blood vessel function, an important foundation for sustainable daily health.
