Fortified almond milk any different to calcium... - Bone Health

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Fortified almond milk any different to calcium supplement

NotVal profile image

Is there a risk for heart health with fortified drinks? Am vegan with osteoporosis and finding it impossible to get 1200mg a day unless take 500mg in supplement but isn't there a risk of heart disease if take supplements? Are fortified drinks any better?

12 Replies

As far as I know the issue with calcium and cardiovascular problems can be dealt with by making sure other micronutrients are taken in to balance the calcium and make sure it heads to the bones and is not deposited on the walls of blood vessels or in organs where it does harm. Vitamin K2 (not K1) and magnesium are important for this. Because calcium kind of overrides most other supplements it may be best to take magnesium at a separate time, or use products which allow you to absorb it through the skin - Epsom salts likely being the easiest way to achieve this.

NotVal profile image
NotVal in reply to HeronNS

Thanks for that. I take k2 and magnesium supplements seperately so that's good. Any idea if fortified drinks is better than calcium tablet?prefer to take tablet if no difference

HeronNS profile image
HeronNS in reply to NotVal

I don't know. I suppose the advantage is that usually supplements are better absorbed with food and if it's in the drink you are by default getting other nutrition (food) already. Question for a dietitian I guess!

Hi NotVal (who just became HotVal!)

I too am vegan and finding it impossible (though have just bought a vegan calcium supplement from Cytoplan after months and months of searching for one, it contains other essentials, like boron, magnesium etc.)

From what I've read it is the magnesium that helps direct the calcium to the bones, but we need the right sort of magnesium, here's an article, can't remember where it came from:

The best forms of magnesium

Magnesium citrate -- Magnesium citrate is the most popular magnesium supplement, probably because it is inexpensive and easily absorbed. Since citric acid is a mild laxative, magnesium citrate functions as a constipation aid as well as a magnesium source. It is a great choice for individuals with rectal or colon problems but is unsuitable for those with loose bowel movements.

Magnesium taurate -- Magnesium taurate is the best choice of magnesium supplement for people with cardiovascular issues, since it is known to prevent arrhythmias and guard the heart from damage caused by heart attacks. Magnesium taurate is easily absorbed (magnesium and taurine stabilize cell membranes together), and it contains no laxative properties.

Magnesium malate -- Magnesium malate is a fantastic choice for people suffering from fatigue, since malic acid -- a natural fruit acid present in most cells in the body -- is a vital component of enzymes that play a key role in ATP synthesis and energy production. Since the ionic bonds of magnesium and malic acid are easily broken, magnesium malate is also highly soluble.

Magnesium glycinate -- Magnesium glycinate (magnesium bound with glycine, a non-essential amino acid) is one of the most bioavailable and absorbable forms of magnesium, and also the least likely to induce diarrhea. It is the safest option for correcting a long-term deficiency.

Magnesium chloride -- Though magnesium chloride only contains around 12 percent elemental magnesium, it has an impressive absorption rate and is the best form of magnesium to take for detoxing the cells and tissues. Moreover, chloride (not to be confused with chlorine, the toxic gas) aids kidney function and can boost a sluggish metabolism.

Magnesium carbonate -- Magnesium carbonate is another popular, bioavailable form of magnesium that actually turns into magnesium chloride when it mixes with the hydrochloric acid in our stomachs. It is a good choice for people suffering from indigestion and acid reflux, since it contains antacid properties.

The worst forms of magnesium

Magnesium oxide -- Magnesium oxide is the most common form of magnesium sold in pharmacies, but it is non-chelated and possesses a poor absorption rate compared to those listed above.

Magnesium sulfate -- Magnesium sulfate, also called Epsom salt, is a fantastic constipation aid but an unsafe source of dietary magnesium, since overdosing on it is easy.

Magnesium glutamate and aspartate -- Avoid these two forms of magnesium completely. Glutamic acid and aspartic acid are components of the dangerous artificial sweetener aspartame, and both of them become neurotoxic when unbound to other amino acids.

Hope that helps, good luck!

PS - you don't have an answer on how I might increase my ferritin as a vegan do you?

Megams profile image
Megams in reply to thyr01d

Hi thyr01d - found your thread info on some of a varying forms of magnesium interesting & would be interested to know where it came from - it may come back to you where you read it maybe in the middle of the night when you can't sleep like me.

In your line up of various magnesium's I don't see mentioned magnesium L-Theronate (Magtein) which I take for cognitive support as this mineral is supposedly known for being able to cross the blood brain barrier which may assist memory, relaxed mood amongst other useful supporting processes.

Into my 5th year of steroids (PMR) & memory a challenge at times ~

thyr01d profile image
thyr01d in reply to Megams

Hi Megams, I'm sorry I can't help with the source, I don't really know much about this but saved the info when I found it on someone else's post. Try this though from products.mercola.com/magnes...

Magnesium glycinateA chelated form of magnesium that tends to provide effective levels of absorption and bioavailability.

Magnesium oxideA non-chelated form of magnesium bound to an organic acid or fatty acid. Contains up to 60% elemental magnesium and has stool-softening properties.

Magnesium chloride/Magnesium lactateContains only about 12% elemental magnesium but tends to have better absorption capabilities than magnesium oxide which has 5 times the magnesium.

Magnesium sulfate/Magnesium hydroxideThese are typically used as laxatives. Milk of Magnesia is an example of this type of magnesium. Since magnesium hydroxide can have up to 42% elemental magnesium, caution is required here not to take too much.

Magnesium carbonateThis form of magnesium has antacid properties and can contain from 29 to 45% elemental magnesium.

Magnesium taurateThis contains a combination of magnesium and taurine (an amino acid) that together may provide a calming effect on the body and mind.

Magnesium citrateThis is a form of magnesium with citric acid which has laxative properties. This can contain up to 16% elemental magnesium.

Magnesium L-ThreonateThis newer, emerging type of magnesium supplement has shown great promise in absorption, as well as potential tissue and cell membrane penetration.

Megams profile image
Megams in reply to thyr01d

~Excellent hunting thyr01d - I follow Dr Mercola and receive latest research info into my inbox - I am most interested in the Magnesium taurate and its potential benefits on cardiovascular health which affects my heart defect ~

thyr01d profile image
thyr01d in reply to Megams

Good luck Megams and thanks for such a nice chat, you have such a nice way of communicating..

Megams profile image
Megams in reply to thyr01d

~Bless you abundantly thyr01d - it is most kind of you to compliment me in such a nice way ~ a rarity these days when the world seems in such disarray.

Take good care in the meantime :) :) :)

NotVal: you could make stinging nettle and/or oatstraw infusions. 2 cups a day will give you about 1000 mg of calcium; more easily digested and absorbed than rock based calcium supplements because it is plant based. It also includes all of the other necessary minerals and vitamins for proper calcium absorption. It also has a good amount of iron. Really amazing herbs. You make an infusion by using 1 cup of the dried herbs in a quart jar, and pour boiling water over it to the top. Let steepovernight. That’s what I’m doing. You can buy bulk bags of the herbs from Mountain Rose Herbs , or from Botanic Universe, online. The herb is viable for 2-3 years, but of course it gets used up quicker than that. In the end, the herbs work out to be cheaper than supplements. Also, check out AlgaeCal online. A plant based supplement that has clinically proven results for improving bone density.

Google the herbs, and that AlgaeCal; you’ll be very impressed with them both Ithink.

I'm not sure about vegan diets and calcium but I understand that it is also important to get enough vitamin D especially in the winter months.

Hoveyvonne@hotmail.com

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