Great Trio: Calcium Magnesium and Phosphorus

These three vitamins have more benefits than just one. Dietitians suggest that the best way to consume these minerals is by taking them in the proportion of 2 equal parts of calcium and phosphorus to one part of magnesium.Responsibilities

Calcium has mild tranquilizing affect hence a glass of milk at night can help one relax and sleep better. It is the most abundant mineral in the body and is the basic constitute of the skeleton structure.

Calcium ions, along with potassium ions are able to make the Calcium-potassium pump functional. It operates in heart and also in many muscles for energy production.

The mineral is found to be helpful in providing protection against bowel cancer and pre-mature ageing.

Magnesium is necessarily needed to help release energy for production of new cells. They help in relaxation of arteries and aid in lowering high blood pressure.

Phosphorus improves functioning of vitamin B-complex and boosts production of energy in the body.

Natural Sources

Calcium is found in all milk products, nuts, molasses and beans. It works best in combination with vitamin D.

Nuts and whole grains are all good source of magnesium. Poultry, meats eggs and seeds are natural source of phosphorus.

Who Needs to Take Extra?

If daily diet comprises mainly of processed foods, caffeine, excess protein or sugary/salty products then supplementation is necessary.

Calcium and magnesium are prescribed to women suffering from heavy and painful periods. Pregnant women and lactating mothers are highly recommended to consume foods that are rich in these two minerals.

Extra phosphorus is required for those who consume large amounts of alcohol. People suffering from osteoporoses should take supplementation of phosphorus.

Deficiency

Muscle weakness, low immunity, loss of appetite, cramps, cataract and insomnia are some of the conditions and signs that suggest deficiency of these minerals.

Mineral Toxicity

Calcium, magnesium and phosphorus are easily eliminated by the body. When these mineral are balanced with respect to each other then there is no toxicity but in case of an imbalance serious health disorders may develop.

If magnesium is low and calcium is relatively high then calcium may get deposited in soft tissues and cause kidney stones, abdominal pain, chronic constipation and loss of appetite.

Likewise, if magnesium is in excess as compared with calcium then muscles weakness and early fatigue is experienced.