Calcium and magnesium are minerals essential for health. Most people can get enough of these nutrients through food sources, but some may need supplements. Magnesium helps the body absorb and use calcium, so taking the two together may be beneficial.
1. May Support Brain Health
Getting appropriate amounts of calcium and magnesium may support brain health. In one study of older people, those with low magnesium and/or calcium levels performed less well on tests measuring cognitive impairment than those at normal levels of the nutrients.
Low magnesium levels negatively affect the central nervous system. This can cause slower reaction times, a lack of attention, and problems with language abilities. Lower calcium levels may have a similar effect and might also increase the risk of developing dementia.
2. May Support Bone Health
Calcium and vitamin D are important for bone health, while magnesium helps activate vitamin D to regulate and aid in calcium absorption.
Long-term magnesium deficiencies are associated with osteoporosis (a condition of weakened bones due to decreased bone mass and bone mineral density). Appropriate magnesium levels may help with bone health and reduce the risk of osteoporosis.
Bones constantly reform, so it’s important to get enough calcium throughout a lifetime. Low calcium levels could lead to osteoporosis and an increased risk of fractures, especially for postmenopausal people (those who have gone through menopause, marking the end of menstrual cycles).
3. May Improve Cardiovascular Health
Magnesium is important for heart health because it helps regulate blood pressure and keeps the heart rhythm regular. It also helps keep arteries open and prevents them from becoming stiff. These effects reduce the risk of heart disease.
A chronic lack of magnesium could increase the risk of cardiovascular disease (conditions of the heart and blood vessels). Low magnesium levels are associated with inflammation, insulin resistance (cells do not respond to insulin and have trouble taking up glucose from the blood, causing high blood sugar levels), and high blood pressure (hypertension), all of which may contribute to developing heart disease.
The effect of calcium on heart health is less well-defined, but getting enough calcium could lower the risk of cardiovascular disease by improving cholesterol levels and lowering high blood pressure. More studies are needed to clarify if these effects are from calcium or other nutrients like vitamin D.
4. May Support Sleep
Magnesium can improve sleep quality by calming the nervous system. This, in turn, can reduce feelings of anxiety and depression.
5. May Reduce Type 2 Diabetes Risk
Magnesium may help prevent type 2 diabetes. Normal magnesium levels improve how your cells respond to insulin (insulin sensitivity) and allow the body to regulate blood sugar levels. Low magnesium levels may increase the risk of type 2 diabetes, in which the cells do not respond to insulin, and blood sugar levels rise.
Studies are not in agreement that magnesium supplements are helpful for people already diagnosed with type 2 diabetes. It’s important to talk with a healthcare provider before trying magnesium supplements for diabetes.
6. May Support Muscle Function
Magnesium helps muscles contract and relax. A lack of magnesium can cause muscle weakness, fatigue, and tremors, which are also associated with muscle injuries.
Magnesium also can prevent muscle spasms and cramps and help improve overall muscle health.
Who Should Take Calcium and Magnesium?
Some people are at increased risk of not getting enough magnesium or calcium either through their diet or because of a health condition. They may be advised to take supplements. Before starting any supplements, though, speak to a healthcare provider to determine if they could benefit you.
Certain life stages, medical conditions, and medications can lower magnesium levels in the body. These include:
- Alcohol use disorder
- Being an older adult
- Digestive conditions such as Crohn’s disease (an inflammatory bowel disease), celiac disease (an autoimmune disease with effects triggered by gluten), or surgery on the small intestine, especially the ileum
- People taking bisphosphonates to strengthen bones, antibiotics to treat bacterial infection, diuretics to increase urine production and reduce fluid retention, and proton pump inhibitors to reduce stomach acid
- Type 2 diabetes
People at risk of low levels of calcium include:
- People who limit dairy intake due to lactose intolerance (have difficulty digesting lactose, a sugar in dairy products), milk allergy, or following a vegan eating plan
- People taking Tivicay (dolutegravir) to treat or prevent HIV, lithium for mood disorders, or quinolone antibiotics for infections
- Postmenopausal people
How to Take Magnesium and Calcium
Most people get enough calcium and magnesium through their diets. Those at risk of deficiencies should talk with a healthcare provider.
Magnesium forms include magnesium oxide, citrate, and chloride. Limited research suggests that magnesium aspartate, citrate, lactate, or chloride may be better absorbed than other forms.
Calcium carbonate and calcium citrate are the two most common forms of calcium supplements. Other forms include calcium gluconate, lactate, and phosphate.
| Recommended Dietary Allowance (RDA) for Magnesium and Calcium | ||
|---|---|---|
| Age | Magnesium | Calcium |
| Birth to 6 months | 30 milligrams (mg) | 200 mg |
| 7 to 12 months | 75 mg | 260 mg |
| 1 to 3 years | 80 mg | 700 mg |
| 4 to 8 years | 130 mg | 1,000 mg |
| 9 to 13 years | 240 mg | 1,300 mg |
| 14 to 18 years | 410 mg for males, 360 mg for females | 1,300 mg |
| 19 to 30 years | 400 mg for males, 310 mg for females, 350 mg in pregnancy, 360 mg when lactating | 1,000 mg |
| 31 to 50 years | 420 mg for males, 320 mg for females, 360 mg in pregnancy, 320 mg when lactating | 1,000 mg |
| 51 to 70 years | 420 mg for males, 320 mg for females | 1,000 mg for males, 1,200 mg for females |
| Over 70 years | 420 mg for males, 320 mg for females | 1,200 mg |
What About Combined Supplements?
Taking magnesium and calcium supplements together may be beneficial since magnesium helps the body absorb and use calcium better. A healthcare provider can help determine which supplement might be best.
Best Time to Take Calcium and Magnesium
There are different times to take calcium and magnesium, which include:
- Magnesium for sleep: It may be best to take it at bedtime. Some supplements contain melatonin, which also is helpful for sleep. Magnesium may help melatonin work better.
- Magnesium for athletic performance: The evidence conflicts, but some people take it before a workout to reduce sore muscles.
- Calcium carbonate: Take this supplement with food. Other forms can be taken with or without food.
- Calcium and other medications: People taking certain medications that interfere with calcium absorption may need to take it two to four hours before or after that medication.
To take a combination product, you must assess the best timing for the desired effects. Talking to a healthcare professional may help.
Is It Unsafe for Anyone?
Supplementing with calcium and magnesium may not harm most healthy people so long as they do not exceed recommended levels.
Extra magnesium typically leaves the body through urine. The RDA is far lower than the amount that could cause toxicity. Even so, high levels of magnesium are associated with:
- Abdominal cramps
- Diarrhea
- Nausea
Taking too much magnesium (5,000 mg per day) could lead to:
- Low blood pressure
- Vomiting
- Facial flushing
- Urine retention
- Depression
- Lethargy
- Muscle weakness
- Difficulty breathing
- Irregular heartbeat
- Cardiac arrest
Calcium supplements can cause digestive side effects such as bloating, constipation, or gas. Calcium citrate may cause fewer adverse effects than calcium carbonate. If side effects are a problem, taking calcium with food or lowering the dose may help.
People generally do not get toxic calcium levels from taking in too much. Excessive intake may increase the risk of cardiovascular disease and prostate cancer, although not all studies show this.
Summary
Calcium and magnesium are essential for overall health. Most people can get enough of these nutrients from food sources, but people who cannot get enough may want to take supplements.
Supplementing is generally safe for healthy people, though some may experience side effects. Working with a healthcare provider is important to determine whether a supplement is needed and how much to take for those with a calcium or magnesium deficiency.
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