Why calcium with magnesium

Yet, research is ongoing, and taking it alongside zinc and magnesium is perfectly safe. Calcium, magnesium, and zinc help strengthen your bones in a variety of ways. Zinc also helps comprise the mineral portion of your bones. In addition, it supports bone-building cells while inhibiting the formation of cells that encourage bone breakdown 2 , 3.

Finally, magnesium plays a key role in converting vitamin D into its active form, which aids calcium absorption 4. Magnesium and zinc are fundamental to brain signals and processes 5. A review of 18 studies suggests that taking magnesium may reduce feelings of anxiety among people prone to this condition. That said, researchers pointed out that none of the studies used a validated measure of subjective anxiety symptoms 6.

Furthermore, a recent analysis on depressive symptoms noted that magnesium supplements had little effect in controlled studies despite showing promise in observational studies 7.

Magnesium and zinc may boost your immune system and reduce inflammation. While inflammation is a normal immune response, chronic levels of it can damage your health and promote illnesses like cancer and heart disease.

Supplementing with magnesium has been shown to reduce markers of chronic inflammation, such as C-reactive protein CRP and interleukin 6 IL-6 9 , Conversely, magnesium deficiency has been linked to chronic inflammation 11 , Zinc plays an important role in the development and function of many immune cells.

Supplementing with this mineral may help combat infections and aid wound healing 13 , An analysis of 32 studies in 1, people revealed that taking zinc significantly reduced levels of insulin, fasting and post-meal blood sugar, and hemoglobin A1c HbA1c — a marker of long-term blood sugar control Another analysis of 25 studies in over 1, people with diabetes found that supplementing with zinc reduced HbA1c as much as metformin, a common diabetes drug An analysis of 18 studies in people with diabetes indicated that magnesium supplements were more effective at reducing fasting blood sugar levels than a placebo.

Plus, blood sugar levels dropped significantly in those at risk of this condition Plus, human and animal studies associate zinc supplements and higher blood zinc levels with improved sleep quality 20 , Research suggests that calcium, magnesium, and zinc may improve several aspects of your health, such as bone strength, mood, immunity, blood sugar regulation, and sleep quality.

However, moderate to high doses of these individual nutrients are associated with various adverse effects, including 23 , 24 , 25 :. If you experience any of these symptoms, consider lowering your dosage or consulting your healthcare provider.

Dean states. Magnesium keeps calcium dissolved in the blood. Too much calcium and too little magnesium can cause some forms of arthritis, kidney stones, osteoporosis and calcification of the arteries, leading to heart attack and cardiovascular disease 5. This has been largely misunderstood and is taken as a recommendation of a calcium-to-magnesium imbalance.

The high calcium - low magnesium diet of most Americans, when coupled with calcium supplementation, can give a Ca to Mg imbalance of 4: or , which constitutes a walking time bomb of impaired bone health and heart disease. Dean recommends monitoring calcium intake, supplementing with vitamin D, getting the minimum daily requirement of magnesium, "and going for a or at the very least a calcium-magnesium balance.

A page guide to the benefits of magnesium and how to avoid osteoporosis, strengthen bones naturally and support a healthy heart is available as a free download. In my role as a health and science editor, I know that beyond its role with calcium, magnesium helps with myriad other body functions, including: heart health, migraines, pain, anxiety, constipation, diabetes and more.

I have started taking magnesium at night myself and find it helpful in several ways. Home Archive Time to ditch the calcium-magnesium ratio. New Hope Blog brought to you by. Magnesium supplements help bones form and remain strong. It enables the small mineral crystals that comprise part of your bone structure to increase in density and gain strength.

Magnesium is good for allowing your bones to absorb calcium more readily. The benefits to this are seen in the calcium section. Aside from strengthening your skeleton, magnesium is good for:. Of all the essential minerals found in your body, calcium is the most abundant. Nearly all of your calcium is stored in your bones and teeth.

Like magnesium , calcium is vital to bone health. It enables bones to develop and grow, keeping them strong and dense up to the age of around After 25 your bones begin to lose density as part of the ageing process.

Calcium helps slow this decline. But without it, calcium can become toxic, depositing itself in soft tissues, kidneys, arteries and cartilage rather than in bones where it has the greatest benefit. This can lead to some quite severe health conditions. Balancing calcium with the right amount of magnesium is good for potentially stopping harmful issues occurring. Having too much calcium in your blood stimulates your body into releasing a hormone called calcitonin.

It also prevents your body from secreting the parathyroid hormone PTH. Your body 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 can be common in seniors but magnesium is good for allowing your bone health to stay healthy. Calcium makes muscles contract, while magnesium is good for relaxation. Which is why magnesium is good for sleep. Together, the two minerals regulate the heartbeat.

Electrical impulses provoke the calcium within the cells of the heart muscle, stimulating a contracting movement. Magnesium is good as it helps the cells and muscles to relax, but your body needs two vitamins to properly absorb calcium:. Your body gets the magnesium and calcium it needs via the foods you eat and any supplements you take. Supplements come in:.

With food and oral spray supplements , the minerals pass through parts of your body known as the gastrointestinal tract, which comprises your:. Transdermal supplements, on the other hand, absorb into your skin. They bypass primary processing by the digestive system. This means:. Supplements that dissolve well in water or other liquids tend to be more completely absorbed than less soluble forms. Some studies have found that magnesium chloride is more bioavailable than magnesium oxide and magnesium sulphate.

Since your body can absorb magnesium chloride more effectively, BetterYou use it as a source for their supplements. This is why the recommended advice is often to take smaller doses of calcium several times a day rather than a single large dose. 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 food group out of your diet.

The food list which may be affecting your mineral intake includes:. If you have low levels of gastric acid or suffer from digestive complaints, such as IBS , your body may not be able to fully absorb magnesium or calcium.