Calcium/magnesium advice!

dikowick
dikowick Posts: 8
in Food and Nutrition
Hi everyone.

I suspect I have a calcium deficiency and after looking at the nutrient details I can see my large glass of milk is only 1% of my RDA! I have tracked a fair bit of broccoli for dinner and its still only at 14%!
Can anyone suggest some alternative calcium loaded foods I can add to my diet please?

Thanks!

:)

Replies

  • Doberdawn
    Doberdawn Posts: 733 Member
    Try switching to almond milk.
  • hbunting86
    hbunting86 Posts: 952 Member
    If you like sardines - these are a great source of calcium!

    I can't drink milk so have looked for alternatives but use these as my go-to if I'm low.

    H :)
  • acogg
    acogg Posts: 1,870 Member
    I suspect there is an error in your calculations. What is your RDA and how many ounces are in your large glass of milk?
  • Mokey41
    Mokey41 Posts: 5,769 Member
    It's always better to eat/drink your nutrients but a calcium supplement is probably the way to go to get enough. Just buy a bottle of Cal/Mag and you're set.
  • dikowick
    dikowick Posts: 8
    Thanks for the tips. I reckon my glass was around 250ml, teacher says my target is 100 (mg presumably)

    :)
  • neanderthin
    neanderthin Posts: 10,262 Member
    Hi everyone.

    I suspect I have a calcium deficiency and after looking at the nutrient details I can see my large glass of milk is only 1% of my RDA! I have tracked a fair bit of broccoli for dinner and its still only at 14%!
    Can anyone suggest some alternative calcium loaded foods I can add to my diet please?

    Thanks!

    :)



    I don't know what you mean by a big glass of milk, for me that would be about 2 cups. Anyway 1 cup of milk is about 35% of RDA, not 1%
  • msbunnie68
    msbunnie68 Posts: 1,894 Member
    Thanks for the tips. I reckon my glass was around 250ml, teacher says my target is 100 (mg presumably)

    :)

    Australian RDI for calcium for women is 1000mg daily.

    Regular and skim/low fat milk have about 300mg per 250mL (or nearly 400mg for calcium enriched milk)

    Cheese and yogurt are excellent calcium sources - so basically the Aussie guidelines that they pound into us is a glass of milk, a piece of cheese and a serve of yogurt daily.

    Some soy products are calcium enriched and you can get some breads that are calcium fortified.
  • dikowick
    dikowick Posts: 8
    Aaah! Just realised the milk entry I picked had no calcium information! Thanks, sorted now!
  • eillamarie
    eillamarie Posts: 862 Member
    Get a supplement, but don't get Calcium/Magnesium together. They negate eachother & you won't absorb much of either. I don't even know why they sell them together, they may as well sell a placebo.
  • ClementineGeorg
    ClementineGeorg Posts: 505 Member
    Greek yogurt? The ones I buy have like 24% of daily calcium, for the 2% fat version.

    You can try low-fat cheeses with added calcium. I don't know what product are in your country, but I can find here low-fat dairies with added calcium.

    Soy and almond milk have added calcium sometimes.

    Supliments are better, though, because they sometimes have specially formulated recipies. For example calcium need vitamine D and a little bit of iron to be used by your body. It's useless on it's own.
  • Mokey41
    Mokey41 Posts: 5,769 Member
    Get a supplement, but don't get Calcium/Magnesium together. They negate eachother & you won't absorb much of either. I don't even know why they sell them together, they may as well sell a placebo.

    Not sure how you came to this conclusion. The reason they are together in supplements is because calcium is not used efficiently without magnesium.

    Bone Health

    We already know that calcium protects and keeps bones and teeth healthy. But without magnesium, the body cannot:

    Adequately absorb calcium.
    Stimulate calcitonin, a hormone that draws calcium from the blood and tissues back into the bones.
    Suppress parathyroid, another hormone that breaks down bone.
    Convert vitamin D into its active form for calcium absorption.
    Activate an enzyme required for new bone to form.
    Regulate calcium transport.

    Clearly, even a mild deficiency in magnesium can radically affect bone health. Studies bear this out. A comprehensive literature review showed that chronically low intakes of magnesium, vitamin D, boron, vitamins K, B12, B6, and folic acid lead to osteoporosis—as does a chronically high intake of protein, salt, alcohol, and caffeine.[4,5]
  • Topher1978
    Topher1978 Posts: 975 Member
    Aaah! Just realised the milk entry I picked had no calcium information! Thanks, sorted now!
    hehehe Yeah, when I make recipes and such, I have found that I often have to pick a different iteration of an ingredient several times!!
  • megleo818
    megleo818 Posts: 595 Member
    Almond milk! 30% of your RDA in 8 oz.
  • dikowick
    dikowick Posts: 8
    Cheers for all the replies! :)
  • sunnyside1213
    sunnyside1213 Posts: 1,205 Member
    I take calcium supplements with D. You have to have magnesium to absorb calcium correctly so I take one of those too.
  • sunnyside1213
    sunnyside1213 Posts: 1,205 Member
    Get a supplement, but don't get Calcium/Magnesium together. They negate eachother & you won't absorb much of either. I don't even know why they sell them together, they may as well sell a placebo.

    This not what my doctor says.

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