Can You Take Calcium and Magnesium at the Same Time

Calcium and magnesium are good for bone wellness. These two minerals are too important for everyday essential bodily functions, the way your body uses them means the minerals have to work in tandem to be fully effective.

On this page, we explain:

• the function magnesium and calcium play in keeping your body salubrious
• why magnesium is central to how your body uses calcium
• how to make certain y'all're getting plenty of the minerals, via nutrient and supplements

Quick links:

• What is calcium and magnesium expert for?
• Why calcium needs magnesium to be effective
• Factors that affect mineral absorption
• Knowing what foods to eat
• Types of supplements, everything y'all demand to know
• What causes magnesium or calcium deficiency
• Possible side effects of magnesium and calcium supplements

What is calcium and magnesium good for?

Magnesium

Magnesium supplements aid basic course and remain potent. It enables the small mineral crystals that incorporate role of your bone construction to increase in density and gain strength. Magnesium is expert for allowing your basic to absorb calcium more readily. The benefits to this are seen in the calcium section.

Bated from strengthening your skeleton, magnesium benefits include:

• Establishing an energy-yielding metabolism
• Healthy muscle part
• Electrolyte residuum
• Routine operation of the nervous system
• Traditional poly peptide synthesis

Calcium

Of all the essential minerals found in your body, calcium is the nearly abundant. Nearly all of your calcium is stored in your bones and teeth.

Like magnesium , calcium is vital to bone health. It enables basic to develop and grow, keeping them strong and dense up to the age of around 25. After 25 your basic begin to lose density as part of the ageing procedure. Calcium helps slow this decline.

Calcium also contributes to establishing:

• Musculus function
• Claret clotting
• Neurotransmission (nerve cells passing signals to each other)
• Digestive enzyme role

Why calcium needs magnesium to be effective

Your body doesn't rely on magnesium to absorb calcium. But without it, calcium tin can become toxic, depositing itself in soft tissues, kidneys, arteries and cartilage rather than in basic where it has the greatest benefit. This can atomic number 82 to some quite severe health conditions. Balancing calcium with the right amount of magnesium is good for potentially stopping harmful issues occurring.

Magnesium is good for maintaining a balance of hormones

Having too much calcium in your claret stimulates your body into releasing a hormone called calcitonin. It also prevents your torso from secreting the parathyroid hormone (PTH).

• Calcitonin—causes your bones to absorb more than calcium, but limits how much goes into your soft tissues.
• PTH—draws calcium out of the bones and deposits it in the soft tissues.

Your trunk needs to be able to regulate the balance of these hormones, and that is what magnesium is good for. Sufficient amounts of magnesium is good for suppressing PTH and stimulating calcitonin. This sends calcium to the bones rather than the soft tissues and prevents certain bone diseases from happening. Bone diseases tin be common in seniors merely magnesium is good for allowing your bone health to stay healthy.

Magnesium is good for regulating the heartbeat

Calcium makes muscles contract, while magnesium is proficient for relaxation. Which is why magnesium is expert for slumber . Together, the two minerals regulate the heartbeat. Electrical impulses provoke the calcium within the cells of the heart muscle, stimulating a contracting movement.

Magnesium helps enzymes catechumen vitamins to facilitate calcium absorption

Magnesium is expert as it helps the cells and muscles to relax, only your torso needs two vitamins to properly absorb calcium:

• Vitamin D Supplements — sure enzymes in your trunk require magnesium to be able to convert vitamin D into its agile form (known equally calcitriol).
• Vitamin Yard Supplements (K1 and K2)— these promote the calcification of bones and prevent blood vessels and kidneys from calcifying.

How your body absorbs magnesium and calcium

Your torso gets the magnesium and calcium it needs via the foods yous eat and any supplements you lot take. Supplements come in:

• Oral grade — those you take past oral fissure, such as tablets.
• Transdermal grade — those you blot through the pare, such as lotions and sprays.

With nutrient and oral spray supplements , the minerals pass through parts of your body known as the gastrointestinal tract, which comprises your:

• Mouth
• Throat
• Tummy
• Small-scale intestine
• Large intestine

Transdermal supplements, on the other manus, blot into your skin. They bypass master processing by the digestive organisation. How effectively your torso absorbs and retains a mineral is dictated by that mineral's "bioavailability". This means:

• How much of it you take in overall, through food and supplements.
• The health of your gastrointestinal tract.
• Your everyday diet

Magnesium's bioavailability varies from supplement to supplement. Supplements that dissolve well in water or other liquids tend to be more completely absorbed than less soluble forms.

Some studies accept found that magnesium chloride is more bioavailable than magnesium oxide and magnesium sulphate . Since your trunk can absorb magnesium chloride more effectively, BetterYou use it every bit a source for their supplements.

Calcium assimilation varies but on average is effectually 30% of overall intake. This is why the recommended advice is often to take smaller doses of calcium several times a day rather than a single large dose.

Factors that affect mineral absorption

Consuming sure foods and drinks

Your regular weekly diet might affect how well your body absorbs minerals. The following food recommendations are what you should look to reduce. Always talk to a healthcare professional before cutting a nutrient group out of your diet. The nutrient list which may exist affecting your mineral intake includes:

• Too much red meat
• Too much salt
• Processed fats
• Refined sugars
• Alcohol
• Caffeine
• Soft drinks
• Foods loftier in oxalic acid (such as spinach, rhubarb and chocolate)

Digestive problems

If you have low levels of gastric acid or suffer from digestive complaints, such every bit IBS , your body may not be able to fully absorb magnesium or calcium.

For maximum absorption, y'all should take calcium supplements with food.

Ageing

As you become older, your trunk releases calcium through sweat, pare cells and waste matter. For this reason, calcium absorption can vary depending on how former y'all are.

Knowing what foods to eat

A nutrition rich in both calcium and magnesium is good for a range of health benefits.

Magnesium

Food sources that contain loftier levels of magnesium include:

• Brown rice
• Seafood
• Dark dark-green vegetables (due east.1000. spinach)
• Legumes (e.k. lentils, carve up peas, tofu)
• Beans (e.g. black, kidney, edamame)
• Basics (e.thou. almonds, cashews, brazil nuts)
• Seeds (e.one thousand. sunflower, sesame, pumpkin)
• Buckwheat
• Wholegrain cereals

Calcium

The post-obit foods and drinks are rich sources of calcium:

• Milk (including soy milk)
• Cheese
• Yoghurt
• Nuts (e.thou. pistachio, almonds, hazelnuts)
• Sesame seeds
• Beans
• Broccoli
• Cabbage
• Spinach and kale
• Turnips
• Tofu
• Many fortified breakfast cereals

Types of supplements, everything you need to know

What to have

Calcium and magnesium supplements are good as they come in a wide range of forms. From pills, capsules and tablets, to oral sprays . That is not the extent of supplements. There are also many types of transdermal supplements likewise which makes taking magnesium skillful for all ages. Intaking your minerals transdermally means it is captivated through your peel, and then yous do not take to ingest it.

If you choose to take an oral supplement, try to avert carbonates (i.e. magnesium carbonate or calcium carbonate), every bit these are the hardest for your body to absorb. Instead, look for magnesium chloride (the nearly bioavailable form of magnesium) or citrates (magnesium citrate or calcium citrate).

If y'all take calcium supplements, make sure you too take magnesium and so your body can properly metabolise the calcium.

Transdermal magnesium

Rather than taking supplements as tablets or capsules, fight off magnesium deficiency by applying information technology directly to your pare. These forms include:

• Magnesium creams
• Magnesium lotions
• Magnesium oils
• Magnesium sprays

The idea is that the mineral absorbs quickly into the highly porous upper layer of your skin (the epidermis), through to the claret vessels and muscles beneath.

At no point does it demand to travel through your gastrointestinal tract. This ways you absorb the mineral in greater amounts and avoid the take a chance of digestive problems. If you're taking transdermal magnesium supplements, you can employ them whenever you like. Many people like to have them a brusk time before bed, to aid slumber. Magnesium is good for aiding sleep as it helps your muscles to relax. If yous have problem sleeping, or wake often during the night, information technology could be the sign of a deficiency in either magnesium, calcium or both. The two minerals are natural aids that can assistance you fall comatose and have a restful sleep.

How much to take

It is important to accept the correct amounts of magnesium and calcium considering they work and then closely together. A rule of thumb often used is a ratio of i part calcium to ane part magnesium. If yous accept 500mg of calcium you lot should also take 500mg of magnesium. Nigh supplements of calcium and magnesium are good at following this ratio.

The recommended daily amount of magnesium is 300mg for men (aged xix–64) and 270mg for women (anile 19–64 years).

With calcium, it's at least 1,000mg per twenty-four hour period for adults. Women aged 51 and older, and men over the age of 70, are brash to increase their daily intake to one,200mg.

As magnesium competes with calcium at doses college than 250mg , if your calcium levels are already low it might cause you to develop a calcium deficiency. More often than not, taking both minerals in their daily recommended amounts is completely fine.

Whatsoever supplements you lot choose to have, always follow the recommended dosage for magnesium and calcium on the packaging.

Oral magnesium supplements are good to take with a meal to reduce the gamble of you suffering an upset stomach or diarrhoea. If you lot're taking them to help y'all get to sleep at dark, exercise so around 20 to 30 minutes before you go to bed. With oral calcium supplements, because your body can't fully absorb more than around 500mg of calcium at a fourth dimension, the recommended advice is to split your doses and take them at different times of the day.

What causes magnesium or calcium deficiency

Your torso tends to retain calcium and either store information technology or reuse it. However, with magnesium it typically uses up all its stores. This means yous must replenish information technology every twenty-four hours. Information technology is for this reason why you lot're more likely to develop a deficiency in magnesium rather than calcium. A deficiency of minerals or having low levels of magnesium are officially referred to as hypomagnesemia. Checking oftentimes to see if your levels of magnesium is skilful tin can aid to reduce your chances of deficiency.

Equally your body gets most of its nutrients from the food you consume, the most common cause of any deficiency is nutrition. Consuming sure types of food and drink hinders your torso'south power to absorb minerals and affects their bioavailability. Another gene is overfarming. The intensive nature of today's agriculture ways the soil in which fruit and vegetables are grown is less rich in nutrients.

Calcium deficiency

The following are known as possible causes of hypocalcemia (calcium deficiency):

• Coeliac affliction, inflammatory bowel disease, Crohn's affliction and some other digestive diseases
• Lack of parathyroid hormone (PTH)
• Consuming also much magnesium
• Kidney failure
• Pancreatitis
• Vitamin D deficiency
• Phosphate deficiency
• Osteoporosis
• Prolonged use of some medicines, such as chemotherapy or corticosteroids

If y'all follow a vegan diet, you might get scarce in calcium if yous don't consume enough calcium-rich or calcium-fortified foods. Vegan supplements tin help to furnish those missing nutrients. If you're lactose intolerant, you must eat plenty of not-dairy foods that are rich in calcium to avoid developing a deficiency.

Possible side furnishings of magnesium and calcium supplements

At that place aren't too many side furnishings from taking magnesium and calcium supplements. With an oral spray supplement, you might endure a laxative effect if you lot take too much. Supplementing with food helps lessen these effects. Alternatively, you can take these minerals transdermally. This is a fast and effective alternative to tablets and you lot don't have to accept them with nutrient or drinkable.

With calcium, yous might feel bloated or constipated or suffer with wind. Again, to avoid this, take your supplements with a repast and spread them throughout the day. Calcium citrate usually has fewer or less intense side effects than calcium carbonate.

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Source: https://betteryou.com/blogs/health-hub/magnesium-and-calcium-good-for-health

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