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BONE HEALTH, Mg replace Ca in hydroxyapatite - Coggle Diagram
BONE HEALTH
Calcium
Functions (Bone Related)
Provides structural strength to the bones
Low calcium with high phosphorus
increases bone loss risk
Phosphorus
Role:
Form hydroxyapatite crystals in bones and teeth for strength and rigidity
Absorption
: Decreased by --> excessive calcium intake
Absorption
: Increased by high Active Vitamin D (calcitol) level
Deficiency
: not common in North America, because phosphorus is abundant in animal products, daily, legumes, nuts and food additives,
Food Sources
: Meat, fish, milk, cheese, yogurt, nuts, seeds, legumes, processed foods
Role:
・Energy metabolism (part of ATP)
・structural role in cells (component of phospholipids in cell membranes, DNA, RNA)
・Need for B-vitamin coenzyme activation
Functions (Non-Bone related)
Muscle contraction
Nerve signalling
Blood clotting
Hypertension
Mg
inhibits
muscle contraction and blood clotting (antagonist to Ca)
Both are
required
for blood clotting and bone health
Food Sources
Milk
Cheese
Yogurt
Kale
Bok choy
Fortified tofu
Deficiency symptoms / health effects
Rickets (children)
Osteopenia/osteoporosis (adults)
Muscle cramps
Nerve issues (tingling to seizures depending on severity)
Flourosis may lead to osteoporosis, a loss of bone density, seen with calcium deficiency
Toxicity Symptoms / Health Effects
Kidney stones
Hypercalcemia
Nausea
Confusion
Bone can be seen as a calcium bank where osteoblasts (calcium deposited) and osteoclasts (calcium withdrawn)
Balanced through absorption, and renal excretion
Blood calcium homeostasis is
regulated
by Vitamin D (calcitriol)
what is it?
Calcium is an essential mineral that is most abundant in the body and 99% stored in bones and teeth
High calcium intake (supplements) interferes with Magnesium absorption
Magnesium
Role
:
・stabilizes ATP
・Co-factor for 300+ enzymes
Deficiency risks
: Heavy perspiration, vomiting, diarrhea, kidney disease, higher need for diuretics, alcoholism
Deficiency symptoms: irregular heart beat, weakness, disorientation, irritability, hypertension
Toxicity
: No risk
Food source
: Plant foods (whole grains, spinach, milk
What is it?
Magnesium is an essential nutrient that is required to maintain nerve and muscle function while also balancing blood pressure, blood sugar levels and hearth rhythm
Used to help hold calcium in teeth, and used in mineral crystal structure of bone
Vitamin D
Vitamin D
increases
Calcium absorption
What is it?
Vitamin D is a fat soluble Vitamin that acts like a hormone
Found as D2 in plants and D3 in sunlight and animal sources
Functions (Bone Related)
Enhances calcium absorption
Enhances phosphorus absorption
Functions (Non-Bone Related)
Immune function
Muscle function
Cell growth regulation
Food Sources
Salmon
Fortified milk
Egg yolks
Fortified cereal
Deficiency Symptoms / Health Effects
Rickets (children)
Osteomalacia (adults)
Muscle weakness
Increased fracture risk
what happens
if you get too much or not enough
The summer stores don’t carry through the winter - supplements and dietary focus needed through winter months
Toxicity Symptoms / Health Effects
Hypercalcemia
Kidney stones
Nausea
Heart rhythm issues
Vitamin D
requires
Magnesium for activation
Vitamin K
Functions
Aids in calcium mineralization of bone
Useful for blood clotting, especially in infants who are born with a sterile gut and cannot yet synthesize Vitamin K :
Plant Food Sources
Leafy green vegetables (broccoli, spinach, kale, asparagus)
Cauliflower, avocado
Sources
of Vitamin K that come from the diet
Animal Food Sources
Liver
Eggs
Cows milk
Deficiency and people at risk:
Infants (they are not able to synthesize Vitamin K due to a lack of bacteria in gut
Adults with malabsorption conditions (Chron's, cystic fibrosis, AIDS)
Other nutrient interactions:
Vitamin E impairs Vitamin Ks role in blood clotting, increasing risk of bleeding
Toxicity
: Rare, non-toxic, coagulation effects may hinder anti-coagulant meds effects
Fluoride
Role
: Flouride plays a main role in bone and teeth mineralization by creating stronger crystals. Therefore it should be taken before teeth come through gums
Strengthens
Calcium/phosphorus crystals
Deficiency
: If water is low in Flouride then there’s possibility for more dental caries. Dental issues = inability to chew properly or consume variety of foods
What happens
if you get too much or too little
Toxicity
: Flourosis: white specks/brown streaks on teeth, permanently discoloured, more resistant to decay. Flourosis causes abnormal hardening of the skeleton, stiffness, joint pain, brittle bones
Specifically seen in kids who are ingesting toothpaste at a high amount, or kids given too many Flouride drops
Food sources
:
Animal
sources
: seafood, shellfish, fish, sardines, seaweed.
Plant sources
: brewed tea
Water with a high Flouride level can als one a source, typically not bottled water
Mg
replace
Ca in hydroxyapatite