What do Magnesium and Calcium Do Together?
It wouldn’t be an exaggeration to say that magnesium and calcium are powerhouse minerals that are essential to life itself. Magnesium plays a role in transporting calcium (and potassium) around the body through cell membranes. This is necessary for vital health processes related to muscles and nerves.
Meanwhile, calcium is crucial for the movement of muscles and for helping the nerves relay messages between the brain and other parts of the body. A combination of both magnesium and calcium is crucial for ensuring that your immune system and health are in peak condition.
The Benefits of Taking Both Calcium and Magnesium
Both magnesium and calcium are crucial for our bodies. In fact, calcium makes up about 1.5 to 2% of the total body weight, making it the most abundant mineral in an adult human. About 99% of the calcium content is found in the bones.
Taking both minerals at the same time may also improve your testosterone levels (if your body was previously lacking in either of the minerals).
It is worth noting that the body doesn't need magnesium to absorb calcium. However, without sufficient magnesium amounts, calcium in the body can become toxic, and the body may deposit it in kidneys, arteries, and soft tissues instead of in the bones. This can lead to severe health outcomes.
This is why it is necessary to balance calcium with an optimal amount of magnesium to prevent health issues.
The combination of these minerals can do wonders for other aspects of your health, including your circadian rhythm, by regulating melatonin.
Magnesium binds to a neurotransmitter called GABA that allows the body to sleep. At the same time, calcium intake can improve your skin function, including cellular turnover, antioxidant production, and lipid barrier function, among others.
In the case of certain individuals, providing the body with an adequate level of magnesium and calcium could help maintain healthy and glowing skin.
Improving Testosterone Levels
Contrary to popular belief, testosterone isn’t just a ‘male’ hormone. Both men and women need healthy levels of testosterone to improve heart health, libido, and even cognitive skills. Studies show that supplementation with magnesium and calcium (along with resistance training) can increase free-range testosterone levels.
It is worth mentioning that this effect may only occur in adults who are found to be lacking in either magnesium or calcium levels.
What’s the Best Way to Get More Calcium and Magnesium in One’s Diet?
Although you can always try to get more magnesium and calcium from food sources, such as spinach, collard greens, and kale, it may be more optimal if you take calcium and magnesium supplements like Cal Mags.
However, you should also try to increase your magnesium and calcium levels through natural food sources. Examples include:
- Leafy vegetables
- Dark chocolate
- Brown rice
- Wholegrain cereals
How Much Magnesium and Calcium Should You Take?
Every individual’s magnesium and calcium needs are different and depend mostly on their lifestyle. The average adult will require about 1000 mg of calcium and 400 mg of magnesium per day.
You may take about 500 mg of calcium and about 300 to 350 mg of magnesium per day through supplementation. Try to meet the rest of your recommended intake through food. There is no harm in meeting your mineral intake through supplementation.
Note that there is such a thing as too much supplementation of either mineral. For example, high doses of magnesium can cause nausea and diarrhoea. As a rule, you should not take more than 1,200 of calcium per day, even if you are diagnosed with osteoporosis.
Taking too much calcium could lower your absorption of the mineral. We recommend consulting a dietitian or a doctor before you can arrive at a figure that is optimal for you.
To sum up, if you don’t eat foods that are rich in either mineral, you may get a supplement to improve your daily recommended intake.
Signs That You Have Low Magnesium and Calcium
Here is a list of signs (non-exhaustive) that you may be lacking in calcium:
- Muscle twitching
- Numbness in the feet and hand
- Painful muscle cramps
- Numbness or tingling around the mount
Long-term deficiency of calcium can lead to osteoporosis, changes in the brain, dental problems, and cause the bones to become extremely weak.
Here are a few signs (non-exhaustive) that you may be lacking in magnesium:
- Loss of appetite
- Feeling fatigued all the time
- A feeling of pins and needles
How Does the Body Absorb Magnesium and Calcium
The body absorbs magnesium and calcium through the foods you eat, as well as supplements. The easiest way to take either supplement is in tablet form. In both cases, the minerals pass through the body's gastrointestinal tract, which comprises the intestine, stomach, throat, and mouth. The bioavailability of these supplements is relatively high, and are readily absorbed by the body.
You should be wary of a few factors that may affect the absorption of magnesium and calcium in the body. Here are a few foods that can affect your intake of magnesium and calcium:
- Excess salt
- Consuming excessive amounts of red meat
- Eating too much processed foods
- Too many refined sugars
- Soft drink
Research shows that calcium and magnesium can improve various aspects of your health, such as immunity, blood sugar regulation, sleep, bone strength, and even hormone regulation. We have a wide variety of supplements that can be beneficial for your joint health and help you move and groove with ease!
Remember to not take more than the recommended dosage - either prescribed by your healthcare provider or listed on the label.
Disclaimer: All the information contained in this article is meant to be used for reference purposes only and does not replace medical advice. For more information, please contact your healthcare provider.