Video Blog - Free State Nutrition, LLC

Tea Time: Electrolytes Take 3 - Magnesium

2/26/2019

Magnesium

What it does
- Cofactor for enzymes
- Aids in energy production
- Aids in bone development
- Helps transport calcium and potassium into cells
How much we need
- Toddlers - 80mg
- Young kids - 130mg
- Pre-teens - 240mg
- Teens - 360mg (girls), 410mg (boys)
- Similar for adults
Where to get it
- Leafy greens
- Legumes
- Nuts, seeds
- Whole grains
- Milk, yogurt
- Fortified foods like cereal
- Supplements

Tea Time: Electrolytes Take 2b - Calcium Supplements

2/19/2019

Calcium Supplements
- Reading food labels for elemental calcium...
  - %DV is based on 1000mg
  - Supplement labels also report elemental calcium
- Calcium Carbonate
  - caltrate, viactiv, os-cal, tums/rolaids
  - take with food
  - might cause gas, bloating, constipation
- Calcium Citrate
  - citrical
  - Might need to take more pills
- No more than 500mg at a time
- Make sure to get enough vitamin D
- Avoid taking at the same time as iron, zinc, levothyroxine
Benefits
- Prevent osteoporosis
- Lower BP
- Prevent preeclampsia

Tea Time: Electrolytes Take 2 - Calcium

2/13/2019

Calcium

What it does
- helps build strong bones and teeth
- helps release hormones and enzymes
- helps with nerve conduction
- Help with muscle contraction
- Helps with normal heart rhythm
How much we need
- Toddlers - 700mg
- Young kids - 1000mg
- pre-teens and teens - 1300mg
- adults 1000mg
- adult women over 50 and also men over 70 - 1200mg
Where to get it
- Dairy foods
- Fish with bones (canned sardines, salmon)
- Some veggies (kale, broccoli - only a small amount)
- Fortified foods (OJ, granola bars, cereal, dairy substitutes)
- Supplements
  - Calcium Carbonate
  - Calcium Citrate
  - No more than 500mg at a time
Benefits
- Prevent osteoporosis
- Lower BP
- Prevent preeclampsia

Tea Time: Electrolytes Take 1 - Potassium

2/8/2019

What are electrolytes
When do we worry about elecrolyte imbalance
- Exercising - after the first hour
- Excessive sweating
- Dehydration
  - GI bug
  - Flu
  - Breastfeeding

Potassium

What it does
- Help with cellular fluid volume
How much we need
- Toddlers - 3000mg
- Young kids - 3800mg
- Pre-teens - 4500mg
- Teens and adults - 4700mg
Where to get it
- Fruits (dried fruit, orange juice, bananas)
- Vegetables
- Legumes
- Potatoes
- Meat and fish
- Dairy (milk)
- Nuts
- Supplements
Benefits
- Decreased risk of HTN
- Maybe improved bone health

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