In the human body, calcium and magnesia -- nutritionally known as magnesium or magnesium oxide -- work together and independently to maintain health, and both are necessary elements for your body. If you are not getting enough calcium through food or supplements, the body will take the calcium it needs from your bones. Too little magnesium could cause nausea and vomiting, lack of appetite, fatigue and muscle spasms. That is why both elements are an important part of your diet or vitamin regimen.
Calcium Citrate
Calcium citrate is one of the two most common forms of calcium used in supplements, the other being calcium carbonate. It contains less elemental calcium than the calcium carbonate form, which is why it is more easily digestible, according to the University of Maryland Medical Center. However, it is just as effective at giving you the calcium you need as calcium carbonate.
Magnesium
According to the National Institutes of Health, magnesium is the fourth most abundant mineral in the body. At least half of our body's magnesium is stored in our bones, the rest is in our organ cells and muscles tissues. The type of magnesium used for supplements is magnesium oxide. A form of magnesia called magnesium hydroxide is used in the brand Milk of Magnesia, which is used to treat constipation and indigestion.
Benefits of Calcium and Magnesium
Both calcium and magnesium are necessary for strong bones. Having the proper amount of both elements will help you avoid osteoporosis, and may also play a role in helping depression, according to the National Institutes of Health. Calcium and magnesium are also frequently paired in supplement form because some people have difficulty digesting calcium. The addition of magnesium improves absorption. Calcium citrate, however, is easier to digest than other forms of calcium, so most people can take calcium citrate without needing additional magnesium, although some manufacturers pair them anyway.
Recommended Dosages
Most adults need 1,000 mg of calcium per day. When taken separately, a calcium supplement should be divided into two doses of 500 mg, the amount your body can absorb.
The recommended daily allowance of magnesium for men ages 19 to 30 is 400 mg; women in that age group should get 310 mg. Those older than 30 need slightly more: 410 mg for men and 320 mg for women, per day, according to the National Institutes of Health.
However, if calcium and magnesium are taken together as a supplement, you should take half as much magnesium as calcium because of the higher absorption rate of magnesium. For example, if you are taking 500 mg of calcium, you should take no more than 250 mg of magnesium in a single dose.
Food Sources of Calcium and Magnesium
Most people are aware that dairy products such as milk and cheese contain calcium, but so do corn and flour tortillas, bread, spinach, kale, and turnip greens, according to the National Institutes of Health. Yogurt is one of the best sources of dietary calcium, containing about 415 mg in an 8 oz. serving. That is more than 40 percent of an adult's recommended daily allowance!
For magnesium, nuts, whole grains, fish, green vegetables, and legumes are good. Dry roasted almonds are the nut with the highest concentration of magnesium, providing 40 mg per 1 oz. serving.
Caution
Always consult your doctor before starting a regimen of supplements to ensure that you need them, that you are planning to take the correct dose, and that they will not interfere with other medications you are taking.
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