Calcium, phosphorus and magnesium.

The body requires for the maintenance of health about 26 different minerals that are classified according to the quantities in which they are needed in the body tissues in two groups: the macrominerals that the body requires in quantities greater than 100 milligrams per day and the microminerals that the body requires in quantities less than 100 milligrams per day.

In this presentation we will study three of the main macrominerals (calcium, phosphorus and magnesium) which are mainly found in the bones and play important roles in the body.

Calcium (Ca)

It is the most abundant mineral in the body, and is noted for its important role in the growth and formation of bone tissue in the early stages of life and its maintenance during adulthood and old age.

Foods containing calcium: The main source of calcium is milk and its derivatives, although it can also be found in sardines, anchovies, vegetables, nuts, legumes and fortified foods.

Important: Its absorption depends largely on vitamin D, a vitamin involved in calcium metabolism and bone mineralization.

Caution: It is recommended to reduce the consumption of alcohol and coffee as both inhibit its absorption.

Functions of Calcium

• It is part of the structure of bones and teeth.
• It preserves bone mass, reduces the predisposition to osteoporosis and therefore the incidence of fractures.
• Together with potassium and sodium, it regulates muscle contraction.
• It is necessary for blood coagulation and wound healing.
• It participates in the enzymatic function of iron metabolism and the proper functioning of parathyroid hormone.

Recommended intake

• The recommended daily intake of calcium for women is 1300 mg (milligrams) between 10 and 19 years of age; 1000 mg between 20 and 49 years of age; and 1200 mg from 50 years of age onwards.
• The recommended daily intake of calcium for men is 1300 mg (milligrams) between 10 and 19 years of age; 1000 mg between 20 and 59 years of age; and 1200 mg from 60 years of age onwards.

Calcium requirements for fitness: The factors that cause bodybuilders to consume higher amounts of calcium than those recommended for the general population are the following:

• In order for bones to withstand great forces athletes must possess higher bone densities.
• High protein intakes lead to increased calcium excretion.
• Calcium losses from intense sweating during training are increased.

The calcium recommendation for athletes is around 1500 mg/day (milligrams per day).

Consequences of calcium deficiencies:

• Growth disturbances, bone malformations and rickets in children.
• It produces demineralization of the skeleton, increasing the risk of osteoporosis in the elderly, a disorder that favors the occurrence of fractures due to blows and falls.

Effects of excessive calcium intake: It has been reported that amounts higher than recommended only occur in people who have taken supplements. The effects that may occur are the following:

• Constipation.
• Kidney stones, renal alterations.
• Interferences in the absorption of other minerals such as iron and zinc. For example: it could contribute to the development of anemia due to iron deficiencies.

Phosphorus (P)

It is the second most abundant mineral in the body, it is necessary for the activation of many enzymes and vitamins of the B group, it participates in energy metabolism.

Foods containing phosphorus: We can find it in meats, milk, eggs, whole grains and nuts.

Important: Like calcium, the absorption of phosphorus depends to a large extent on vitamin D.

Caution: There must be a balance between phosphorus and calcium intake. Excessive intake of calcium supplements may inhibit phosphorus absorption.

Phosphorus functions

• Together with calcium, they make up the bone structure.
• It is an essential component of cells and is found in the structure of the genetic material of nucleic acids, such as DNA and RNA.

• It is necessary for the activation of many enzymes and B vitamins.
• It is involved in energy metabolism.
• It is important for maintaining acid-base balance in the body.

Recommended phosphorus intake

The recommended daily intake of phosphorus for women and men is 1200 mg (milligrams) between 10 and 19 years of age; and from 20 years of age onwards, 700 mg.

Consequences of phosphorus deficiencies: Phosphorus deficiency is rare at any stage of life, since it is present in many foods. Its deficiencies can cause lack of appetite, weakness, fragile bones and numbness of extremities.

Consequences of phosphorus excesses:

• They can reduce calcium levels and increase bone mass loss, if calcium intake is low.

Magnesium (Mg)

Approximately half of all the magnesium contained in the body is found in the bone, constituting a reservoir and participating in its adequate mineralization. The rest is found in muscles and soft tissues.

Magnesium is found mainly in plant foods such as nuts, vegetables, legumes and whole grains. It is also found in mollusks and crustaceans. The consumption of water with a high magnesium content also contributes to increased intake.

Functions of magnesium (Mg)

• It is a structural component of bones and cell membranes.
• It participates in the metabolism of carbohydrates and fats to obtain energy.
• It i