Taking Magnesium with Calcium: Is it SAFE or Not?

Short Answer: It is generally safe to take magnesium and calcium together or one after another. Because they work together in many functions in the body, and can help each other’s absorption if taken in proper ratios.

Magnesium and calcium both are healthy supplements.

Magnesium contains magnesium ions and calcium has calcium ions.

According to Ayurveda, a proper balance of magnesium and calcium is essential for relaxing the muscles of the body.

Magnesium is stored in the muscle cells at rest, while calcium is kept outside the cell.

When the muscle is stimulated by nerves to contract, calcium briefly enters the cell, activating the cell. The cell returns to a state of rest as the cell secretes the calcium outside the cell membrane.

But according to science, magnesium and calcium have a complex interaction in the body.

Magnesium is needed to metabolize calcium, so it must be present in your body in adequate amounts.

Given this mutually dependent relationship, it is key to have an appropriate ratio of both minerals for them to be effective.

If your calcium intake is high, your magnesium intake needs to be adjusted proportionately.

Calcium also requires vitamin D, parathyroid hormone and healthy saturated fat in order to be utilized for strong bones, teeth and muscles.

Vitamin D facilitates intestinal absorption of calcium along with phosphate and magnesium ions, and in its absence, dietary calcium is not absorbed efficiently.

As a nutritionist, my advice is to try first.

If after taking magnesium and calcium together can cause nausea, abdominal cramping or diarrhea, then stop combining them. And if you can tolerate, then continue.

However, you should be mindful of the quality and quantity of magnesium and calcium you consume. Because too much or too little of either mineral can cause adverse effects on your health, such as increased risk of osteoporosis, heart disease, type 2 diabetes and nerve disorders.

Whether you take them together or not, you should always choose natural sources of magnesium and calcium over synthetic supplements.

Because natural sources are more bioavailable and have other beneficial nutrients as well.

Some natural sources of magnesium are beans, nuts, whole grains and green leafy vegetables. Some natural sources of calcium are sesame seeds, kale, milk, yogurt and fortified foods.

You can store magnesium and calcium supplements in a cool, dry place away from direct sunlight and moisture. Do not store them near heat sources.

Check the expiration date before using them and discard any expired or damaged products.

Finally, remember, magnesium and calcium are important for your overall well-being. But they are not the only factors that affect your bone and muscle health.

You also need to have a balanced diet, regular exercise, adequate hydration and good sleep habits.

About the Author

Abdur Rahman Choudhury

Abdur Rahman Choudhury is a nutrition coach with over 7 years of experience in the field of nutrition.

He holds a Bachelor's (B.Sc.) and Master's (M.Sc.) degree in Biochemistry from The University of Burdwan, India. He was also involved with a research project about genetic variations in the CYP11A gene among PCOS and Metabolic Syndrome patients.

He has completed the following online courses: Stanford Introduction to Food and Health by Stanford University (US) through Coursera, Certificate in Nutrition from Fabulous Body Inc. (US), Lose Weight and Keep It Off certificate course from Harvard Medical School (US), and Nutrition and Disease Prevention by Taipei Medical University (Taiwan) through FutureLearn.

Abdur currently lives in India and keeps fit by weight training and eating mainly home-cooked meals.

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