Calcium, and Magnesium

Calcium Dysregulation in Alzheimer’s Disease:

• Calcium signaling plays a critical role in neuronal function, including synaptic transmission and plasticity. In Alzheimer’s disease (AD), disrupted calcium homeostasis is a well-documented feature.

• Amyloid-beta (Aβ) plaques, a hallmark of AD, can disrupt calcium signaling by forming pores in neuronal membranes or interacting with calcium channels, leading to excessive calcium influx into neurons. This can trigger excitotoxicity, neuronal damage, and apoptosis.

• Dysregulated calcium can also promote tau hyperphosphorylation, another key pathological feature of AD, contributing to neurofibrillary tangles.

• Studies suggest that calcium dysregulation may precede clinical symptoms, potentially contributing to early neuronal dysfunction in AD.

Magnesium and Alzheimer’s Disease:

• Magnesium is essential for neuronal health, acting as a regulator of calcium channels (e.g., NMDA receptors) and maintaining synaptic stability.

• Low magnesium levels in the brain have been associated with increased AD risk. Magnesium deficiency may exacerbate inflammation, oxidative stress, and amyloid-beta toxicity.

• Research, such as a 2016 study in Molecular Neurobiology, suggests that magnesium supplementation might reduce amyloid-beta accumulation and improve cognitive outcomes in animal models of AD. However, human clinical trials are limited, and results are inconclusive.

• Magnesium may also counteract calcium overload by inhibiting excessive calcium influx, potentially offering a protective effect against AD progression.

Summary:

Both calcium and magnesium are intricately linked to AD pathology. Calcium dysregulation is a central mechanism in neuronal damage, while magnesium may play a protective role by modulating calcium signaling and reducing neuroinflammation. However, while preclinical studies are promising, there’s no definitive evidence that magnesium supplementation prevents or treats AD in humans.

Foods high in magnesium include:

•  Nuts and Seeds: Pumpkin seeds (535 mg per 100g), almonds (270 mg per 100g), cashews (260 mg per 100g).

•  Leafy Greens: Spinach (79 mg per 100g, cooked), Swiss chard (86 mg per 100g, cooked).

•  Legumes: Black beans (120 mg per 100g, cooked), chickpeas (48 mg per 100g, cooked).

•  Whole Grains: Quinoa (64 mg per 100g, cooked), brown rice (44 mg per 100g, cooked).

•  Fish: Mackerel (97 mg per 100g), salmon (29 mg per 100g).

•  Dark Chocolate: 70-85% cocoa (228 mg per 100g).

•  Avocado: 29 mg per 100g.

•  Bananas: 27 mg per 100g.

Values are approximate and based on USDA data. Adults need about 310-420 mg daily, depending on age and sex. Combine these foods for variety and balanced nutrition.

Foods high in calcium include:

Dairy:

• Milk (300 mg per cup), yogurt (300-400 mg per cup), cheese (e.g., cheddar, 200-300 mg per ounce).

• Leafy Greens: Kale (180 mg per cup, cooked), collard greens (266 mg per cup, cooked).

• Fortified Foods: Fortified plant-based milk (e.g., almond, soy, 300-450 mg per cup), fortified orange juice (350 mg per cup).

Fish:

• Sardines with bones (325 mg per 3 oz), canned salmon with bones (180 mg per 3 oz).

• Nuts and Seeds: Almonds (75 mg per ounce), chia seeds (180 mg per 2 tbsp).

• Legumes: White beans (160 mg per cup, cooked), edamame (100 mg per cup).

• Tofu: Calcium-set tofu (250-400 mg per 1/2 cup).

  Values are approximate, based on USDA data. Adults need about 1000-1300 mg daily, depending on age and sex. Pair with vitamin D-rich foods for better absorption.

Anchovies and Calcium Content

Anchovies are a good source of calcium, particularly when consumed with their edible bones, as is common in canned or dried forms. According to USDA data, a 100-gram serving of canned anchovies (with bones) provides approximately 147 mg of calcium, which is about 11-15% of the daily recommended intake for adults (1000-1300 mg). This makes them a solid option for boosting calcium intake, especially for those who don’t consume dairy. However, they are not as high in calcium as dairy products like milk (300 mg per cup) or fortified plant-based milks (300-450 mg per cup).

Sardines

Are Dried Anchovies Healthy?

Dried anchovies are indeed a nutritious food with several health benefits, but their healthiness depends on preparation and consumption context. Here’s a breakdown:

Nutritional Benefits of Dried Anchovies

• High in Calcium:

  A 100-gram serving of dried anchovies can contain 110% of the daily value for calcium (approximately 1100 mg), making them an excellent choice for bone health.

• Rich in Protein:

• They provide around 69-127 grams of protein per cup (237.3 grams), which is 63% or more of the daily value, supporting muscle maintenance and satiety.

• Omega-3 Fatty Acids:

  Dried anchovies retain omega-3s (about 1.64-1.96 grams per 100 grams), which support heart health by improving blood pressure, cholesterol, and reducing inflammation. They may also benefit brain health and reduce the risk of cognitive decline.

• Micronutrients:

  They are high in selenium (36.5-46.7 mcg per 100 grams, meeting 67-100% of daily needs), which acts as an antioxidant and may reduce cancer risk. They also provide iron (3.25 mg per 100 grams, ~18% of daily needs), niacin, potassium, and small amounts of vitamin D and vitamin A.

• Low in Mercury:

  As small fish, anchovies have lower mercury levels compared to larger fish like tuna or swordfish, making them safer for regular consumption.

  
  

Potential Downsides

• High Sodium Content:

  Dried anchovies are often salted, leading to high sodium levels. For example, canned anchovies can contain 69% of the daily sodium value in a 2-ounce serving, and dried versions may be similar or higher. Excessive sodium can contribute to high blood pressure, so moderation is key, especially for those with hypertension. Rinsing or soaking dried anchovies can reduce sodium.

• Parasitic Risk:

  Raw or underprocessed dried anchovies may carry parasites like Anisakis, which can cause anisakiasis. Proper cooking or freezing (to -20°C) eliminates this risk, but it’s worth noting for minimally processed products.

• Caloric Density:

  A cup of dried anchovies (237.3 grams) contains 498-847 calories, depending on the source, which is significant if consumed in large quantities.

  
  

Health Considerations

• Heart Health:

  The omega-3s and potassium in dried anchovies support cardiovascular health, but the high sodium content requires careful portion control.

• Bone Health:

  Their calcium and vitamin D content make them a great choice for maintaining strong bones, especially for non-dairy diets.

• Weight Management:

  High protein and low carbs (0 grams per serving) can promote satiety and support weight loss, but portion control is needed due to calorie density.

• Diabetes-Friendly:

  With zero carbohydrates, dried anchovies don’t spike blood sugar and may help reduce insulin resistance due to omega-3s.

• Moderation and Preparation:

  To maximize health benefits, rinse or soak dried anchovies to reduce sodium, and ensure they are properly processed to avoid parasitic risks. Use them as a flavor enhancer in small amounts (e.g., in broths, stir-fries, or as a snack) rather than a main dish to manage calorie and sodium intake.

  
  

Conclusion

Dried anchovies are a nutrient-dense food, rich in calcium, protein, omega-3s, and micronutrients, making them a healthy addition to most diets when consumed in moderation. Their high sodium content and potential parasitic risks are the main concerns, but these can be mitigated with proper preparation (rinsing, cooking, or freezing). They’re particularly beneficial for heart health, bone health, and weight management, but portion control is essential, especially for those monitoring sodium intake. Incorporate them into dishes like soups, stir-fries, or salads for a nutritious umami boost.

Jako (dried baby anchovies or shirasu)Wasabi Chazuke Recipe :

This version incorporates jako (chirimen jako), which are semi-dried salted baby anchovies (shirasu), adding a calcium- and protein-rich umami boost.

Ingredients (Serves 1)

• Rice: 1 cup cooked Japanese short-grain rice (warm or cold)

• Green Tea or Dashi: ¾–1 cup (180–240 ml) hot green tea (sencha, genmaicha, or hojicha) or dashi broth

• Jako (dried baby anchovies or shirasu): 2–3 tbsp

• Wasabi: ½–1 tsp wasabi paste (adjust to taste)

• Toppings:

•  1 tsp bubu arare or crushed rice crackers

•  1 tbsp shredded nori (seaweed)

•  1 tsp toasted sesame seeds

•  Optional:for green tea

•  Optional: 1–2 sprigs mitsuba or 1 tbsp chopped scallions

•  Optional: 1 tsp shibazuke (pickled cucumber or eggplant) or umeboshi (pickled plum) for extra tang

Instructions

1.  Prepare Jako: If the jako is very salty, briefly rinse or soak in cold water for 1–2 minutes, then drain and pat dry to reduce sodium content. This step is optional based on taste preference.

2.  Assemble Rice: Place 1 cup of cooked rice in a bowl. If using cold rice, ensure it’s at room temperature for a summer version or warm for a cozy meal.

3.  Add Toppings: Sprinkle jako evenly over the rice, followed by bubu arare, shredded nori, and toasted sesame seeds. Place a small dollop of wasabi paste on top or to the side. Add shibazuke or umeboshi, if using.

4.  Pour Liquid: Heat green tea or dashi to 175–185°F/80–85°C. Pour ¾–1 cup over the rice until partially submerged, ensuring the jako softens slightly in the warm liquid.

5.  Season (Optional): Add a few drops of soy sauce if using green tea for extra flavor.

6.  Garnish: Top with mitsuba or scallions for freshness.

7.  Serve: Stir gently with chopsticks to combine flavors and eat immediately.

Notes

• Jako Nutrition: Jako adds ~70–100 mg calcium and ~10–15 g protein per 2–3 tbsp, enhancing the dish’s nutritional value. It also provides umami and a chewy texture.

• Dashi Preparation: For dashi, combine 1 cup water with 1 tsp dashi powder or make from scratch with kombu and bonito flakes (as described above). Season with ½ tsp sea salt or ½ tsp light soy sauce for mild flavor.

• Sodium Management: Jako and optional pickles like shibazuke or umeboshi are salty, so rinse jako or use low-sodium dashi to balance.

• Customization: For extra flavor, add a drizzle of sesame oil (½ tsp) or a pinch of yuzu pepper paste.

• Instant Option:

  If you have instant ochazuke packets (e.g., Nagatanien brand), you can sprinkle them over rice with jako and wasabi, then pour hot water or tea for a quicker version.

Taking too much calcium from supplements can lead to several health risks, though the severity depends on the dose, duration, and individual factors. Here’s a breakdown of the main risks, based on current medical understanding:

Factors Increasing Risk:

•  Taking doses well above the RDA (1,000-1,200 mg/day for most adults) without medical supervision.

•  Combining supplements with high-calcium foods (e.g., dairy).

•  Pre-existing conditions like hyperparathyroidism or low kidney function.

•  Vitamin D supplements, which boost calcium absorption, can amplify risks if not balanced.

1. Hypercalcemia:

Excessive calcium intake can elevate blood calcium levels, causing symptoms like nausea, vomiting, constipation, fatigue, confusion, and in severe cases, irregular heart rhythms. The upper limit for calcium is ~2,000-2,500 mg/day for adults (per NIH), and exceeding this regularly increases risk.

2. Kidney

Stones: High calcium supplementation (especially >1,000 mg/day) is linked to a higher risk of calcium oxalate kidney stones, particularly in those with a history of stones. A 2012 study in NEJM found a dose-dependent risk in women taking supplements.

3. Cardiovascular Issues:

Some studies, like a 2010 meta-analysis in BMJ, suggest high-dose calcium supplements (>500 mg/day) may increase the risk of heart attack and stroke, possibly due to vascular calcification. However, this is controversial, as dietary calcium doesn’t show the same risk.

4. Impaired Mineral Absorption:

Excess calcium can interfere with the absorption of magnesium, zinc, and iron, potentially leading to deficiencies. This is particularly relevant if you’re aiming for a 2:1 calcium-to-magnesium ratio, as an overdose could skew this balance.

5. Gastrointestinal Distress:

High doses often cause bloating, gas, or constipation, especially with calcium carbonate, which is less tolerated than calcium citrate.

6. Kidney Damage:

Chronic overdose may strain kidneys, especially in those with pre-existing kidney issues, as they struggle to excrete excess calcium.

Risks of Magnesium Supplement Overdose

• Stick to the RDA for magnesium (310-420 mg/day for adults, including food sources).

• Avoid high-dose supplements unless prescribed; 100-200 mg/day is often sufficient for most.

• Choose well-tolerated forms like magnesium glycinate to reduce GI side effects.

• For those with kidney issues, regular monitoring of blood magnesium levels is critical.

• Consult a doctor, especially if you have renal issues or take medications affecting electrolyte balance.

1. Hypermagnesemia:

High blood magnesium levels can cause symptoms like nausea, vomiting, muscle weakness, low blood pressure, and lethargy. Severe cases may lead to respiratory depression, irregular heartbeat, or even coma. The risk is higher with doses exceeding the upper limit of ~350 mg/day of supplemental magnesium (per NIH), especially in those with impaired kidney function, as they can’t efficiently clear excess magnesium.

2. Kidney Complications:

People with kidney disease (e.g., chronic kidney disease or acute renal failure) are particularly vulnerable because their kidneys struggle to excrete magnesium. A 2018 study in Clinical Kidney Journal noted that even moderate supplement doses can trigger hypermagnesemia in these individuals, potentially worsening kidney function.

3. Gastrointestinal Issues:

Overdose often causes diarrhea, abdominal cramping, or nausea, especially with forms like magnesium oxide or citrate. These effects can appear at doses as low as 600 mg/day in sensitive individuals.

4. Electrolyte Imbalance:

Excess magnesium can disrupt the balance of other minerals like calcium and potassium, potentially leading to hypocalcemia or cardiac issues. This is particularly concerning if you’re aiming for a 2:1 calcium-to-magnesium ratio, as too much magnesium could throw it off.

5. Cardiovascular Risks:

Severe hypermagnesemia can slow heart rate or cause arrhythmias, especially in those with pre-existing heart conditions. A 2016 American Journal of Cardiology case study linked high-dose magnesium supplements to bradycardia in a patient with renal impairment.

6. Neuromuscular Effects:

High magnesium levels can impair nerve and muscle function, leading to weakness, reduced reflexes, or paralysis in extreme cases.