Many researchers and nutritionists now believe magnesium is more important than calcium in order to maintain healthy bones. In addition, magnesium is responsible for more than 300 biochemical reactions, all necessary for optimum health.
Since magnesium works closely with calcium, it is important to have an appropriate ratio of both minerals in order for them to be effective. A good rule of thumb is a 2:1 calcium-to-magnesium ratio. For example, if you take 1000mg of calcium, you should also take 500mg of magnesium.
Calcium is crucial to bone health, but it can't do its job without magnesium. Clinical studies confirm the role and critical importance of magnesium in the diet.
Yes, you can take magnesium and calcium supplements together. In fact, many supplements contain both minerals in varying ratios. However, the key to taking them together is to focus on the ratio of magnesium to calcium. As mentioned, a 2:1 or 1:1 ratio is recommended.
Yes. Vitamins and minerals all work in combination and rely on each other to be fully effective. Taking magnesium helps your body to absorb and use minerals such as calcium, phosphorus and potassium, and vitamins like vitamin D.
Can you take vitamin D and magnesium together? Yes. In fact, it's probably best to take both together. Because so many people have low magnesium levels, vitamin D supplements on their own aren't very helpful for a large portion of the population.
Adequate levels of magnesium in the body are necessary for the absorption and metabolism of vitamin D, important for maintaining healthy bones and teeth and supporting the body's immune system, brain and nervous system.
Calcium carbonate, found in over-the-counter antacids, is a cheap and effective calcium source. However, antacids may also contain aluminum, sodium or sugar, which could be an issue for some patients. Calcium citrate is slightly more expensive, but it is more easily absorbed by the body, especially in older people.
If You Take Mineral Supplements
Large doses of minerals can compete with each other to be absorbed. Don't use calcium, zinc, or magnesium supplements at the same time.
Multivitamin/mineral (MVM) + Calcium, Zinc, Magnesium, or Potassium. Single mineral supplements –including calcium, zinc, and magnesium –may interfere with the absorption of smaller minerals found in a multivitamin/mineral, like iron and zinc.
More research is needed on the optimal dose of magnesium supplementation when it comes to the risk of osteoporosis and bone fracture. Overdosing on magnesium has been found to have the opposite effect, weakening bones instead of fortifying them.
A calcium-rich diet is important to maintain optimal bone health and prevent osteoporosis. So, too, is vitamin D, which helps the body absorb calcium to be deposited into bones. The amount of calcium and vitamin D needed to optimize bone health increases with aging.
If we consume too much calcium, and without sufficient magnesium, the excess calcium is not utilized correctly and may actually become toxic, causing painful conditions in the body.
Take your calcium with meals and your magnesium 1 hour before or 2 hours after meals. I (usually) suggest taking magnesium at bed time. Also, the co factor to absorb magnesium is Vitamin B6. I (usually) have my patients take a 75mg B complex when they take their magnesium.
#3 Magnesium
It also is an important building block for bone strength. It is generally recommended that adults take a supplement of 250-400mg daily. Magnesium glycinate or magnesium gluconate at the best absorbed and are less likely to have the laxative effect that occurs with magnesium oxide or magnesium citrate.
So, get enough vitamin D—just take it in the morning or afternoon. At night, take supplements that support sleep quality and muscle relaxation, like magnesium and melatonin (which you'll find in soothing, sippable Bulletproof Sleep Collagen Protein).
Magnesium can decrease the absorption and effectiveness of numerous medications, including some common antibiotics such as tetracycline (Achromycin, Sumycin), demeclocycline (Declomycin), doxycycline (Vibramycin), minocycline (Minocin), ciprofloxacin (Cipro), levofloxacin (Levaquin), moxifloxacin (Avelox) and ofloxacin ...
Magnesium can be taken at any time of the day. Many people prefer to take supplements earlier in the day, such as with breakfast or lunch. Taking your magnesium supplement with a meal can also help prevent any stomach upset.
On the other hand, recent studies have linked calcium supplements with an increased risk of colon polyps (small growths in the large intestine that can become cancerous) and kidney stones, which are hard masses usually formed in the kidneys from an accumulation of calcium and other substances.
Eat foods that support bone health.
Get enough calcium, vitamin D, and protein each day. Low-fat dairy; leafy green vegetables; fish; and fortified juices, milk, and grains are good sources of calcium. If your vitamin D level is low, talk with your doctor about taking a supplement.
Very low magnesium levels may cause:
Headaches. Nighttime leg cramps. Numbness or tingling in the legs or hands. General body weakness.
Yes. Vitamins and minerals all work in combination and rely on each other to be fully effective. Taking magnesium supplements helps your body to absorb and use types of minerals such as calcium, phosphorus and potassium, and vitamins like vitamin D.