Natural Vitamin Supplements With Calcium & Magnesium

Although most understand the importance of getting plenty of calcium each day, many people aren't aware of the importance of also getting enough magnesium. Besides helping to fight diseases such as osteoporosis, calcium and magnesium work with other nutrients to support whole health, but most people don't get enough of these minerals through diet, especially calcium. Taking a supplement is beneficial, but deciding which ones to take can be confusing, especially when considering specific ingredients.

Calcium

Calcium is not only essential for bone health but also for important body functions, such as the function of the muscular system and nervous system. It's also crucial for cell wall and membrane strength, as well as heart function and blood clotting, according to the Vitamin and Mineral Encyclopedia. Most people don't consume enough calcium, which can lead to health problems, according to the Citracal website.

Calcium is stored in bones, and when the body doesn't get enough of the mineral through daily diet, it begins to take it from bone to get what it needs for other essential functions. Of course, this leads to one of the main afflictions amongst older people, especially women --- osteoporosis --- so taking a calcium supplement along with eating plenty of foods rich in calcium are important.

Magnesium

Magnesium assists several important functions in the body, such as the enzyme systems and the electrical capacity in muscles and nerves, according to the Vitamin and Mineral Encyclopedia. It promotes electrolyte balances, which help with heart health, improve heart rate and encourage overall cardiovascular health, says the Nutritional Supplements Health Guide. Magnesium also aids in mineral and carbohydrate metabolism, reduces the risk for kidney stones and helps with depression and nervousness. Calcium supplements that include magnesium are most beneficial to health, reports ScienceDaily.

Combined Supplementation

Calcium and magnesium combined not only better support cardiovascular health but also bone strength. Magnesium works with calcium in several other ways, according to the Vitamin and Mineral Encyclopedia, including improving colon health. In a study led by Dr. Qi Dai at Vanderbilt University, results showed that the proper combination of calcium and magnesium given in supplement form helped to thwart colon cancer, reports ScienceDaily.

Supplement Choices -- Calcium Properties

Although some people believe that any supplement with the word "natural" on the label is better for you, this isn't necessarily the case, especially when it comes to calcium supplements, according to CoralCalcium-Watchdog.com. Coral calcium is a common supplement, but not all coral calcium is created equal. Some supplements include larger amounts of other substances, such as sand, warns the watchdog site. Also, avoid all coral calcium if you are allergic to shellfish.

MayoClinic.com urges consumers to look for supplements with the most elemental calcium, or the amount of calcium that can actually be absorbed. Read information on the nutrition label about milligrams of calcium included and recommend daily percentages. Most people prefer to take supplements made with calcium citrate because of its easy absorption, even when taken on an empty stomach, according to the Citracal website.

Supplement Choices -- Magnesium Properties

For supplementation including magnesium, also look for absorption potential. Stay away from supplements containing an inorganic oxide form of magnesium, urges the Nutritional Supplements Health Guide. Different supplements are made with magnesium from various sources, and some forms of magnesium aren't easily absorbed, especially those that are less expensive. The health guide suggests choosing supplements containing magnesium citrate for better absorption.

Calcium/Magnesium Ratio

The ratio of calcium to magnesium is key for proper supplementation. Too much calcium can diminish magnesium absorption. The supplement should contain a 2 to 1 ratio of calcium to magnesium, according to the Nutritional Supplements Health Guide. Supplements with vitamin D also help with calcium absorption. Check with a doctor before taking supplements.