Dietary sources of calcium and magnesium
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Main Dietary Sources of Calcium
Milk and dairy products are consistently identified as the primary dietary sources of calcium in various populations, including the Spanish and US populations Olza2017Omofuma2024. These foods provide the majority of calcium intake for most people, making them essential for meeting daily calcium requirements. Other sources of calcium include certain cereals and grains, but their contribution is generally much lower compared to dairy products .
Main Dietary Sources of Magnesium
Cereals and grains are the leading dietary sources of magnesium, especially in the Spanish population . In the US, magnesium is also obtained from a variety of plant-based foods, including whole grains, nuts, seeds, and leafy green vegetables . Marine-derived sources, such as seaweed and seawater-based supplements, have been shown to be rich in magnesium and are well-tolerated as dietary supplements .
Dietary Patterns and Supplement Use
People who use mineral-containing dietary supplements tend to have higher intakes of calcium and magnesium from food sources compared to nonusers . Supplements can help reduce the prevalence of inadequate intakes, but they also increase the risk of exceeding recommended upper intake levels, particularly for calcium and magnesium . In the US, about one-third of adults consume magnesium supplements and 35% consume calcium supplements, with supplements providing significant additional amounts of these minerals .
Population Trends and Adequacy
A significant proportion of adults in both Spain and the US do not meet the recommended daily intakes for calcium and magnesium from diet alone Olza2017Omofuma2024. Women, older adults, and certain ethnic groups (such as non-Hispanic Black individuals) are especially at risk for inadequate intake . Trends show that the proportion of women and non-Hispanic White adults meeting calcium requirements from total intake (diet plus supplements) has decreased over time .
Marine-Derived and Alternative Sources
Marine-derived products, such as those sourced from seawater and seaweed, are emerging as effective and well-tolerated sources of both calcium and magnesium. These products not only provide these minerals but also offer a range of trace elements, and have demonstrated good solubility and absorption in the digestive system .
Importance of Calcium-to-Magnesium Ratio
The balance between calcium and magnesium intake is important for health. A dietary calcium-to-magnesium (Ca:Mg) ratio between 1.7 and 2.6 is considered optimal, but many diets, especially in the US, have a higher ratio due to greater calcium intake relative to magnesium Costello2020Rosanoff2016. Adjusting this ratio through dietary choices or supplementation may be beneficial for reducing the risk of chronic diseases Costello2020Rosanoff2016Shah2021.
Conclusion
Milk and dairy products are the main dietary sources of calcium, while cereals, grains, nuts, and leafy greens are key sources of magnesium. Many people do not meet recommended intakes for these minerals, especially without supplements. Marine-derived supplements offer an alternative source with good bioavailability. Maintaining a balanced intake of calcium and magnesium is important for overall health, and dietary patterns should be adjusted to ensure adequacy and proper mineral ratios Olza2017Omofuma2024Costello2020+3 MORE.
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