Voor een goede gezondheid is ‘balans’ tussen calcium en magnesium van belang. Bij een overschot aan calcium komt de functie van magnesium in gevaar met hoge bloeddruk, hartproblemen, spierzwakte, depressie en breekbare botten tot gevolg.
Calcium en magnesium zijn als yin en yang. Zij hebben veel tegengestelde functies, maar kunnen ook niet zonder elkaar. Calcium veroorzaakt actie, terwijl magnesium rust brengt. Calcium doet de spiercellen aanspannen, magnesium laat ze ontspannen. Calcium bevordert ontsteking, magnesium is ontstekingsremmend. Calcium bevordert de stolling, terwijl magnesium de bloeddoorstroming stimuleert. Ze werken ook samen: magnesium is bijvoorbeeld nodig voor het maken van het vitamine D-hormoon en dat verhoogt de opname van calcium in het maag-darmkanaal.
In de cel zit ongeveer twee tot drie keer meer magnesium dan buiten de cel, terwijl de calciumgehaltes in een cel ongeveer 25.000 keer lager zijn dan erbuiten. Het lichaam investeert gigantisch veel energie om deze onevenredige verdeling in stand te houden en doet dat niet voor de lol. Calcium en magnesium vormen beide belangrijke onderdelen van ons botmineraal. Bot bevat 99 procent van het lichaamscalcium en 60 procent van het lichaamsmagnesium. Bij een massale calciuminstroom gaat een cel dood. Voldoende magnesium als tegenhanger voorkomt dat calcium naar binnen sluipt.
Melk-calcium is bedoeld voor het snel groeiend bot van zuigelingen
Momenteel bedraagt de aanbevolen dagelijkse hoeveelheid (ADH) voor calcium 950 tot 1.000 mg (mannen en vrouwen). De adequate inname (AI) van magnesium is 300 mg (vrouwen) en 350 mg (mannen). De bijbehorende Ca/Mg-ratio (de calcium-ADH gedeeld door de magnesium-AI) is dan 2,7 tot 3,3 gram/gram. Het is echter zeer onwaarschijnlijk dat dit de optimale verhouding is! In Nederland bedraagt de gemiddelde dagelijkse inname 998 mg calcium en 349 mg magnesium. Dat komt neer op een Ca/Mg-ratio van 2,90 (mannen) en 3,25 (vrouwen). Traditioneel levende bevolkingen (India, China, Bedoeïen) hebben met 0,5 – 0,9 een veel lagere Ca/Mg-ratio in hun voeding. In modern Japan en China is de verhouding 1,5 – 1,9. Hoe was de verhouding vóór de landbouwrevolutie – ongeveer 10.000 jaar geleden – toen we nog als jagers-verzamelaars leefden? Wetenschappers becijferden een geschatte inname van 1.622 mg calcium en 1.223 mg magnesium. Dus een ratio van 1,33.
De Ca/Mg-verhouding in westerse voeding steeg dus flink in de loop der jaren. Dat komt door hoge consumptie van zuivel(producten), het gebruik van calciumsupplementen en met calcium verrijkte voeding. Terwijl de inname van magnesium daalde door het toegenomen gebruik van (ultra)bewerkte voeding en veranderde gewassen. Om osteoporose tegen te gaan, lag de nadruk op consumptie van calcium via melk en supplementen. Of dat handig was? Tot 10.000 jaar geleden consumeerden volwassenen geen zuivel. Melk-calcium is bedoeld voor zuigelingen: nodig voor hun snel groeiend bot. Dat verklaart de zeer hoge Ca/Mg-ratio van zuivel: 12 gram/gram.
Calciumsupplementen veroorzaken waarschijnlijk meer hartinfarcten en beroertes bij senioren. Reeds lang is bekend dat de meeste osteoporose en heupfracturen voorkomen in landen waar de melkconsumptie (en dus de calciuminname) het hoogst is. Volwassenen die veel zuivel of calciumsupplementen gebruiken, doen er goed aan dit te compenseren met een magnesiumrijke voeding.
Een optimale inname lijkt 800 mg calcium en 400 mg magnesium per dag: dus een Ca/Mg-ratio van ongeveer 2. Magnesium zit in bonen, noten, zaden, volle granen, groene bladgroenten en voeding uit de zee (zeewier, vis en schaaldieren, sardines, oesters, mosselen). Magnesium uit granen wordt slecht opgenomen. Granen worden door de mensheid – net als zuivel – pas sinds 10.000 jaar gegeten. Met de verandering van onze voedingsgewoontes, waarmee toen een start is gemaakt, verdween de natuurlijke samenhang. Dat geldt niet alleen voor magnesium en calcium, maar ook voor de verhoudingen tussen natrium en kalium, vitamine D en vitamine K2, de zuur-base balans, en veel meer.
Beeld: OpenAI
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