Aldrig calcium uden magnesium. Sådan har sloganet lydt i årevis. Men hvorfor er det sådan? Og kan du skrue op for knoglekærligheden og opnå endnu bedre cal-mag-balance?
Af Marianne Palm
Ja, det kan du. Nyere forskning peger nemlig på, at hvis du indtænker vitaminerne D3 og K2 i din knoglerutine, gør du noget ekstra godt. Heldigvis har de største kosttilskudsbrands for længst sørget for, at recepten er nem at gå til, fx med Cal-Mag Citrat fra Solaray, som er den, de fleste er på fornavn med.
To, der arbejder i ”tandem”
Størst fokus har samspillet mellem de store ingredienser, de to mineraler.
I sin bog “The Magnesium Miracle” fra 2003 (genoptrykt i 2017) beskriver den amerikanske læge og forfatter Dr. Carolyn Dean, hvordan cal-mag arbejder i ”tandem” – det ene ikke uden det andet.
Hun peger på, at et utilstrækkeligt magnesium-niveau i kroppen vil kunne medføre, at calcium trænger ud i blodbanerne og ophober sig i blødt væv. Hun blev også kendt for ideen om, at vi i den vestlige verden indtager for store mængder calcium i kosten, til at magnesium-indtaget kan opretholde balancen. Det skyldes dels, at vi elsker mælkeprodukter, men også, at jorden leverer stadigt mindre mængder magnesium til de afgrøder, der vokser i den.
60 kvinder deltog i blindstudie
I årene der fulgte, begyndte også den etablerede lægestand at interessere sig for synergien mellem de fire næringsstoffer – oftest med fokus på kvinder i overgangsalderen.
I en undersøgelse fra 2021, offentliggjort i det internationale tidsskrift Nutrients, blev 60 post-menopausale kvinder tilfældigt udvalgt til enten at modtage en kombination af calcium, magnesium, D-vitamin og K2-vitamin eller placebo i 12 uger.
Undersøgelsen viste, at kvinderne i den gruppe, der modtog det kombinerede kosttilskud, havde en signifikant forbedring i knogletæthed sammenlignet med placebogruppen.
På den baggrund konkluderede forskerne, at kombinationen af de fire næringsstoffer kan have gavnlig effekt på knoglesundheden hos post-menopausale kvinder.*
CITAT: ”Undersøgelsen viste, at kvinderne i den gruppe, der modtog det kombinerede kosttilskud, havde en signifikant forbedring i knogletæthed sammenlignet med placebogruppen.”
Magnesium vogter calcium-kanalen
Billedligt talt har magnesium-molekyler nemlig den evne, at de kan konkurrere med calcium-molekyler om bindingen til de såkaldte ”calcium- kanaler”, hvor calcium-indstrømningen til cellerne i tarmen finder sted.
Er magnesium-niveauet tilstrækkeligt, reguleres indstrømningen naturligt, og kun de rette mængder calcium lukkes ind. Er reguleringen ikke er optimal, stiger kroppens calciumoptag, og kalken deponeres steder i kroppen, hvor det ikke skal være.
Magnesium aktiverer hjælpevitamin D
Allerede inden rollen som kanalvogter har magnesium været i gang med at aktivere et enzym, der omdanner det D-vitamin, som vi bl.a. har optaget gennem huden i sollys, til vitaminets aktive form – en proces, der ligeledes er nødvendig for calcium-absorptionen i tarmen og senere indlejringen i knoglerne.
Er der mangel på D og nedsat absorption – er der risiko for øget calcium-udskillelse via urinen. Og knoglevævet bliver snydt.
Så hvorfor også K2?
Generelt set er forskning af vitamin K2 stadig i fuld gang, og der er meget, vi mangler at lære. En af de vigtige opdagelser er imidlertid, at K2 bidrager til opgaven med at dirigere calcium væk fra blodkarrene og mod knoglerne.
I 2021 undersøgte en gruppe forskere fra Korea University i Seoul virkningen af K2 på knogletætheden hos post-menopausale kvinder med osteoporose. Resultaterne blev senere offentliggjort i Journal of Clinical Medicine og viste en signifikant forbedring i knogletætheden i rygsøjlen hos kvinder, der tog K2 sammen med calcium og D-vitamin.
“The Effect of Combined Calcium, Magnesium, Vitamin D3, and Vitamin K2 Supplements on Bone Mineral Density and Trabecular Bone Score in Postmenopausal Women: A Randomized Controlled Trial”, publiceret i tidsskriftet Nutrients i 2021.
Spis dig til en sund cal-mag-balance
Som kvinde i 50’erne anbefales det at indtage 800-1.000 mg calcium og 350 mg magnesium om dagen. Her er, hvad du skal spise:
For calcium:
- Mælk og mejeriprodukter som ost, yoghurt og kefir
- Grønne bladgrøntsager som spinat, broccoli og grønkål
- Fisk, som laks og sardiner med spiselige knogler
- Tofu og sojamælk med tilsat calcium
- Plantebaserede mælkeprodukter, såsom mandelmælk og havremælk
For magnesium:
- Grønne bladgrøntsager som spinat og grønkål
- Nødder og frø, som mandler, cashewnødder og græskarkerner
- Bønner og linser, som kidneybønner og kikærter
- Fuldkorn, som brune ris og havregryn
- Avokado
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