If you’re reading this, chances are you’ve heard of calcium and magnesium. Maybe your doctor recommended them, or maybe you stumbled upon them while searching for ways to strengthen your bones or relax after a workout. Either way, calcium and magnesium have become staples in the dietary supplement world. One of the most popular combinations in the supplement world is the calcium magnesium supplement, which is often recommended for its potential benefits in supporting bone health and overall bodily functions. But are they really as beneficial as they seem? Let’s break it down.

Calcium and Magnesium Supplements

In this article, we’re going to cover:

  • The importance of calcium in your body
  • The potential risks of taking too much calcium
  • Why magnesium is the unsung hero of minerals
  • The best ways to balance calcium and magnesium intake
  • How much you should take of each
  • When to talk to a healthcare professional

Before we get into the nitty-gritty, let me introduce myself!

My name is Igor. I’ve been a personal trainer since 2006, and I’ve written 16 books on topics like supplements, nutrition, and exercise. Of those, 5 were Amazon bestsellers. So, when I talk about the good, the bad, and the downright ugly of supplements, you can bet I’ve done the research and asked the tough questions. Now, let’s jump in.

The Importance of Calcium for Bone Health

Ah, calcium. The word itself probably conjures up images of milk commercials or those bottles of supplements lining the pharmacy shelves. Calcium is often included in dietary supplements to support bone health. For decades, calcium has been touted as the holy grail of strong bones and teeth. Doctors and nutritionists have long stressed its importance in preventing osteoporosis and keeping our bones sturdy as we age. Ensuring adequate calcium intake is crucial for maintaining bone health, and many people turn to supplements to meet their daily requirements. But here’s the kicker: we’re not so sure about that anymore.

Benefits of Calcium Supplements

We used to think that calcium, often taken as a calcium supplement, was the star of the show when it came to bone health—the go-to mineral for building strong bones and reducing fracture risk. But as more and more research has emerged, that belief is starting to crumble. In fact, a lot of studies have shown that neither dietary calcium nor calcium supplementation significantly reduces fracture risk. Yes, you read that right. All those years of being told to drink your milk and take your supplements may not have been the magic fix for your bones after all.

Now, before you throw out all your calcium supplements, it’s important to note that calcium does still play a role in the body. It helps muscles contract (including your heart muscle), aids in nerve signaling, and is even involved in blood clotting. But when it comes to bone strength, the jury is still out. I go into much greater detail about this in my book, Osteoporosis Reversal Secrets, where I dive into the research on why calcium may not be the key player we once thought it was for preventing fractures.

Risks of Calcium

But before you rush out to buy the biggest bottle of calcium supplements, let’s talk about the risks. Too much calcium can actually do more harm than good (we’ll talk about how much is too much later in this article). Some studies suggest that an overabundance of calcium, particularly from supplements, might increase the risk of heart disease. Wait, what?! Yeah, you read that right. When you overload your body with calcium, it can end up in your arteries instead of your bones, leading to hardening of the arteries—definitely not what you’re going for.

It’s important to understand the recommended daily intake from both food and dietary supplements, and to be aware of the potential side effects associated with taking these supplements, especially in varying combinations.

And it’s not just your heart you need to worry about. Excess calcium can also lead to kidney stones, and trust me, that’s not the kind of rock formation you want in your body.

Magnesium: The Underdog Mineral

Now let’s talk about calcium’s quieter, cooler cousin: magnesium. While calcium often steals the spotlight, magnesium is the behind-the-scenes hero that deserves more recognition. Think of it as the bassist in a rock band—essential, but often overlooked.

Magnesium is often included in dietary supplements to support overall health. Magnesium also plays a role in blood sugar regulation, helping to maintain overall health and manage conditions like diabetes.

Benefits of Magnesium Supplements

Magnesium is involved in over 300 biochemical reactions in your body. No, that’s not a typo—300! It helps with everything from muscle relaxation to energy production and even regulating your mood. Ever feel super anxious or jittery after a tough day? That could be your body screaming for more magnesium. It helps to calm the nervous system and promote relaxation, which is why so many people take magnesium before bed (I sing its praises in my book, The Mental Health Prescription). Many people find that taking magnesium supplements, along with other dietary supplements, helps them achieve the recommended daily intake and experience the full range of benefits this mineral offers.

And just like calcium, magnesium plays a role in bone health. It helps your body absorb calcium, ensuring that it goes where it’s supposed to—your bones, not your arteries. In fact, some studies suggest that magnesium is just as important, if not more so, than calcium when it comes to preventing osteoporosis.

Risks of Magnesium

While magnesium has a lot going for it, too much of it can also be a problem. Overloading on magnesium supplements can lead to diarrhea (yep, not fun), nausea, and even an irregular heartbeat in extreme cases. But for most people, magnesium is safe, especially when taken in the right amounts.

It’s important to understand the recommended daily intake from both food and dietary supplements, and to be aware of the potential side effects associated with taking these supplements.

The Calcium-Magnesium Relationship

When it comes to calcium and magnesium, it’s all about balance. Think of these two minerals as dance partners—they need to move in harmony to keep your body in sync. While calcium often takes the lead in discussions about bone health, magnesium is the supportive partner that ensures everything goes smoothly.

Calcium and magnesium have a unique relationship. They both play crucial roles in your body, but they can compete for absorption in your gut. This means that if you take too much calcium, it can hinder your body’s ability to absorb magnesium, and vice versa. It’s a delicate dance, and getting the balance right is key to reaping the benefits of both minerals.

Your dietary intake of these minerals can significantly impact their absorption and effectiveness. For instance, if your diet is rich in calcium but low in magnesium, you might not be getting the full benefits of either. That’s why it’s essential to consider your overall diet when evaluating your supplement needs. Foods like leafy greens, nuts, seeds, and whole grains are excellent sources of magnesium, while dairy products, fortified plant milks, and certain vegetables can boost your calcium intake.

Choosing the Right Supplement

When it comes to selecting a calcium and magnesium supplement, not all products are created equal. Here are some tips to help you choose a high-quality supplement that meets your needs:

Dietary supplements can help meet the recommended daily intake of calcium and magnesium, providing essential nutrients that might be lacking in your diet.

  1. Look for Third-Party Certifications: Opt for supplements that have been certified by reputable third-party organizations like the National Science Foundation (NSF) or the United States Pharmacopeia (USP). These certifications ensure that the supplement has been tested for purity, potency, and safety.
  2. Check the Ingredient List: Pay attention to the forms of calcium and magnesium included in the supplement. Calcium carbonate and magnesium oxide are common, but they may not be as easily absorbed as other forms like calcium citrate and magnesium citrate. Choosing the right form can make a big difference in how well your body utilizes these minerals (on a practical level, in my 18 years of personal training, I’ve never recommended calcium to anyone, for any reason).
  3. Consider the Ratio of Calcium to Magnesium: While there’s no universally agreed-upon ideal ratio, many experts suggest a 2:1 or 3:1 ratio of calcium to magnesium. This balance can help ensure that you’re getting enough of both minerals without one overshadowing the other. The reason that despite this recommendation, I still don’t recommend calcium supplements is because we often get enough calcium in our diet, as evidence by research comparing fracture risk at different levels of calcium intake (there’s no difference in fracture risk between people consuming less than 400 mg of calcium per day, and those consuming over 1,200 mg of calcium per day).
  4. Check the Dosage: Make sure the supplement provides the recommended daily intake of calcium and magnesium. For most adults, this means 1,000-1,300 mg of calcium (again, I take issue with this recommendation) and 310-420 mg of magnesium per day. Always read the label to ensure you’re not exceeding these amounts.
  5. Read Reviews and Consult with a Healthcare Professional: Before making a purchase, do some research. Read reviews from other customers to get a sense of the supplement’s effectiveness and any potential side effects. And, of course, consult with a healthcare professional to ensure the supplement is safe and appropriate for you.

Calcium vs. Magnesium: Do You Really Need Both?

Here’s where things get tricky. Calcium and magnesium have a bit of a love-hate relationship. While they both support bone health, they can compete for absorption in your gut. So, if you take too much calcium, it can block magnesium absorption and vice versa. It’s all about balance.

Dietary supplements can help achieve the right balance of calcium and magnesium by providing these essential nutrients in the correct dosages and forms for optimal absorption.

Your dietary intake of these minerals can significantly impact their absorption and effectiveness, so it’s important to consider your overall diet when evaluating your supplement needs.

The ideal ratio of calcium to magnesium is often said to be 2:1. But guess what? Most of us are already getting plenty of calcium through our diets (thank you, cheese and yogurt!), while magnesium is often the missing mineral. So, before you start popping calcium pills, consider whether you’re getting enough magnesium first.

How Much Should You Take?

Ah, the million-dollar question. How much calcium and magnesium do you actually need? For years, the recommended daily allowance (RDA) for calcium has been about 1,000 mg for most adults, with a bump to 1,200 mg for women over 50. But just like the belief that calcium builds strong bones, this recommendation has been called into question too.

Dietary supplements can help meet the recommended daily intake of calcium and magnesium, especially when dietary sources are insufficient.

Recent research suggests that those recommended amounts may not actually reduce fracture risk in people with osteoporosis. In fact, studies have shown that there’s no significant difference in fracture risk between people getting less than 400 mg of calcium per day and those consuming over 1,200 mg per day. That’s a pretty big deal! It casts doubt on whether calcium supplementation is even necessary at all.

From my own experience—18 years of personal training and working with over 1,000 clients—I’ve never recommended calcium supplements to anyone, for any reason. When it comes to bone health, there are other, more effective strategies that don’t involve loading up on calcium pills. So before you start stocking up, consider whether you really need that calcium boost.

For magnesium, the RDA is around 310-420 mg depending on your age and gender. And unlike calcium, most people actually could use more magnesium in their diet.

Potential Interactions and Side Effects

While magnesium supplements can be beneficial, they’re not without their potential pitfalls. It is important to understand the potential side effects associated with taking dietary supplements. Here are some interactions and side effects to be aware of:

  1. Interactions with Medications: Calcium supplements can interfere with the absorption of certain medications, including blood thinners, some antibiotics, and medications for high blood pressure. Similarly, magnesium supplements can interact with blood pressure medications and certain antibiotics. Always check with your healthcare provider (preferably a pharmacist, as this is uniquely their domain) to avoid any adverse interactions.
  2. Gastrointestinal Side Effects: Calcium supplements can sometimes cause constipation, bloating, and gas. On the other hand, magnesium supplements, especially in high doses, can lead to diarrhea, nausea, and abdominal cramping. If you experience any of these symptoms, it might be worth adjusting your dosage or trying a different form of the supplement.
  3. Allergic Reactions: Though rare, some people may be allergic to calcium or magnesium supplements. Symptoms can include hives, itching, and difficulty breathing. If you suspect an allergic reaction, discontinue use immediately and seek medical attention.
  4. Overdose: Taking too much calcium or magnesium can lead to serious health issues. Excessive calcium can cause kidney stones and heart problems, while too much magnesium can result in respiratory issues and irregular heartbeats. Stick to the recommended dosages and consult with a healthcare professional if you’re unsure.

Who Should Take Calcium and Magnesium Supplements?

Magnesium supplements can be particularly beneficial for certain groups of people. Dietary supplements can help meet the nutritional needs of individuals who may not get enough essential nutrients from their diet alone. Here’s a look at who might need these supplements the most:

  1. Individuals with Certain Medical Conditions: Conditions like celiac disease, Crohn’s disease, and kidney disease can affect the body’s ability to absorb calcium and magnesium. In such cases, supplements can provide the necessary support for bone health.
  2. People who don’t get enough magnesium in their diet.
  3. People who suffer from anxiety, constipation or high blood pressure.

Precautions and Contraindications

While calcium and magnesium supplements can be beneficial, it’s important to be aware of potential precautions and contraindications. Here are some key points to consider:

  • Kidney Disease: Individuals with kidney disease should be particularly cautious with calcium and magnesium supplements. Your kidneys play a vital role in regulating these minerals, and taking supplements without medical guidance could lead to complications. Always consult with your healthcare professional to determine the appropriate dosage and form of these supplements.
  • Pregnancy and Breastfeeding: Calcium and magnesium supplements are generally considered safe during pregnancy and breastfeeding, but it’s always best to consult with a healthcare professional before taking any supplements. Your nutritional needs may change during these periods, and a healthcare provider can help you determine the right balance

By being mindful of these precautions and consulting with a healthcare professional, you can safely incorporate calcium and magnesium supplements into your wellness routine. Remember, the goal is to support your health, not complicate it.

Combining Supplements with Other Nutrients

To maximize the benefits of calcium and magnesium supplements, consider combining them with other nutrients that support bone health and overall well-being:

  1. Vitamin D: Vitamin D is crucial for calcium absorption and bone health.
  2. Vitamin K: Vitamin K plays a vital role in bone health by helping to regulate calcium in the body. Combining calcium and magnesium supplements with vitamin K can further support bone density and reduce the risk of fractures. Even vitamin K alone can reduce fracture risk without calcium or magnesium.

Dietary supplements can help provide a balanced intake of essential nutrients such as magnesium and calcium, ensuring you meet the recommended daily intake while considering safety concerns and potential side effects.