Personal magnesium intake

These are the foods I eat on a daily basis with highest magnesium intake: Mixed Nuts – 308 mg per cupSpinach – 150mg per cupYerba Mate – 90mg per cupChocolate Soymilk – 39mg per cupCoffee (espresso) – 96mg per 4 oz Total magnesium: 683mg Luckily I’m meeting my recommended intake of 400mg per day. CheckContinue reading “Personal magnesium intake”

Is High Phosphorus Intake in the U.S. Diet Hazardous?

Controversy arises as to whether or not a high dietary intake of phosphorus is hazardous to health because in the U.S. the typical diet tends to be high in phosphorus and low in calcium (1). But although the need for increasing calcium for bone health has been clearly established, reducing phosphorus to re-balance the calcium:phosphorusContinue reading “Is High Phosphorus Intake in the U.S. Diet Hazardous?”

Calcium with or without vitamin D

Criteria for recommending calcium to a patient should not go without considering a patient’s vitamin D status. Vitamin D status is critical for improving intestinal absorption, for maintaining calcium homeostasis, for promoting reabsorption of calcium in the kidney and is involved in bone mineralization (1;2). Calcium supplementation along with vitamin D has been subject ofContinue reading “Calcium with or without vitamin D”

High-magnesium diet to beat colorectal cancer

At least three cohort studies have been published relating to the possible role of magnesium in reducing risk of colorectal cancer in women. The first was prospective study from Sweden and reported in JAMA in which researchers found a reduced occurrence of colorectal cancer in women who had a higher dietary intake of magnesium (1).Continue reading “High-magnesium diet to beat colorectal cancer”

Is spinach a good source of magnesium?

Japanese researchers evaluated spinach’s magnesium bioavailability in rats in a study published in 1995 (1). Their conclusions were that spinach was a “one of the most promising” sources of magnesium and that oxalic acid in spinach after cooking (boil or fried) would not affect magnesium bioavailability. Looking at their data, though, cooking did affect calciumContinue reading “Is spinach a good source of magnesium?”

Which exercise should I do to improve calcium status?

We’ve known for awhile that exercise improves bone health, but unsure what effects it has on calcium absorption and loss. There have been recent studies trying to find out more. Just last April, researchers from San Diego State published a study in which they had investigated urinary calcium excretion in two groups of men—one sedentaryContinue reading “Which exercise should I do to improve calcium status?”

“No Single Universal Calcium Requirement”

In 2000, with a bit of an incendiary tone, professor Christopher Nordin of Australia called for a rational position on calcium requirements based on individual variances and culture. The matter was one of controversy, lacking human studies because of their difficulty, but despite plenty of evidence that low calcium causes osteoporosis in animals. Modern humanContinue reading ““No Single Universal Calcium Requirement””

Can vitamin D prevent autoimmune diseases?

Vitamin D, apart from its role in calcium nutrition, has been recently studied for its surprising immunomodulation effects, which could have far implications (1). Not only does the hormone-like vitamin acts on vitamin D receptors, which are present on immune cells such as dentritic cells, but it has also been discovered that activated dentritic cellsContinue reading “Can vitamin D prevent autoimmune diseases?”

Which Vitamin K for Heart Disease?

The most meaningful (and exciting) new data on vitamin K is on it’s relationship with coronary heart disease (CHD), but it’s a bit confusing. A cross-sectional study published in Atherosclerosis in 2009 indicated menaquinone reduced coronary calcification, but maybe not phylloquinone (1). This supported a hypothesis made earlier that menaquinone, but not phylloquinone reduced riskContinue reading “Which Vitamin K for Heart Disease?”

Niacin and Hyperlipidemia

NIACIN FOR HIGH CHOLESTEROLThe recommended daily intake for niacin, or vitamin B3, is only 14 mg for women and 16 mg for men with a tolerable upper intake level of 35mg (1). Nutrition professionals should also be aware that niacin, as nicotinic acid (not nicotinamide), has also been used in much larger doses—up to 6Continue reading “Niacin and Hyperlipidemia”