Calcium and magnesium are two minerals best known for their roles in supporting bone structure. You can get the calcium and magnesium you need from your diet, but in some cases you may need to take a dietary supplement. Some types of calcium and magnesium are easier for your body to absorb than others. Talk with your physician if you are thinking about taking a supplement to avoid any adverse effects or interactions with other medications.
Function of Calcium
Calcium is the most abundant mineral in the body, with about 99 percent contributing to bone structure. The remaining 1 percent of calcium plays numerous roles, including normal heart rhythm, muscle contraction, nerve transmission, signaling and communication between cells, as well as hormone secretion. Having inadequate calcium or absorption problems in your body increases your risk of osteoporosis, a condition in which the breakdown of bones exceeds formation, causing weak and brittle bones. Keep your bones healthy and support these functions by ingesting adequate amounts of calcium, about 1,000 mg daily for the average adult, according to the Office of Dietary Supplements. Calcium works side by side with vitamin D, a fat soluble vitamin that aids in absorption.
Types of Calcium
The two most common forms of calcium in supplements are carbonate and citrate, the Office of Dietary Supplements explains. While both forms are absorbed relatively equally, having reduced acid in your stomach, possibly from taking acid reflux medications, can inhibit the absorption of calcium carbonate. Other types of calcium in supplements include gluconate, lactate, phosphate and calcium citrate malate. Elemental calcium is the amount of calcium available for absorption. The label on your supplement lists the amount of elemental calcium. For example, calcium carbonate is 40 percent calcium by weight, or 40 percent elemental calcium, making it one of the best types. Calcium citrate is only 21 percent elemental calcium. As your dosage increases, the amount of calcium you absorb decreases. Doses less than 500 mg are absorbed in the greatest amount. If your doctor suggests taking 1,000 mg of calcium daily, take it in two or three separate equal doses.
Magnesium Functions
About 60 percent of the magnesium in your body supports bones, while the rest of it it supports muscle and cell functions. You need adequate magnesium to aid in the absorption and metabolism of calcium, says Dr. Carolyn Dean the Medical Director of the Nutritional Magnesium Association. Magnesium stimulates calcitonin, a hormone that preserves bone structure by pulling calcium out of the blood and back into the bones. Additionally, magnesium helps convert vitamin D into an active form, known as calcitriol, so that it can help your body absorb calcium. Women need 320 mg of magnesium each day and men require 420 mg.
Different Types of Magnesium
Magnesium in supplements comes in several forms, including magnesium oxide, gluconate, chloride, magnesium citrate salts, as well as amino acid chelates such as magnesium aspartate. Antacids commonly provide this mineral in the form of magnesium hydroxide, says the Linus Pauling Institute. Similar to calcium, elemental magnesium is also listed on the label of your supplement. Magnesium oxide has the highest amount of elemental magnesium, about 60 percent by weight, making it the most absorbable type of magnesium. Magnesium cabonate and magnesium hydroxide are the next best forms of magnesium; each having more than 40 percent elemental magnesium. The other types of magnesium provide less than 20 percent elemental magnesium.
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