Should You Increase Magnesium In Your Diet To Absorb Calcium?

The amount of magnesium in your body is directly related to your body's ability to absorb calcium from your bones. The typical American diet is often low in magnesium. Refined grains have low levels of magnesium, and consuming sugar and alcohol increases magnesium excretion through your urine. If you are having problems absorbing calcium, it may be because of a magnesium deficiency, in which case you should increase your magnesium intake. Discuss your specific needs with a doctor before taking any new supplements.

Magnesium's Effect on Calcium

Ninety-nine percent of the body's calcium is stored within the bones and teeth. During periods of low calcium intake, calcium in the bones supplies the blood with enough calcium to support vascular function. About 50 percent of the body's magnesium is also stored in bones. Magnesium helps draw calcium into your bones, helping to strengthen bones and prevent osteoporosis.

Malabsorption of Calcium

Malabsorption is a defect that occurs during the digestion and absorption of food nutrients and minerals. A diet high in salt, soda, sugar and caffeine and inadequate amounts of vitamin D can lead to calcium malabsorption. When your body is calcium-deficient, levels of calcium are lowered in the bones and teeth, making them more susceptible to injury, infection and disease.

Magnesium Deficiency

The food you eat and your environment can overwork your body and deplete vital nutrients, including magnesium. Extreme stress, menstrual cramps, excessive salt, soda, caffeine or alcohol can cause a magnesium deficiency. Signs of a magnesium-related deficiency include muscle twitching, cramps, difficulty swallowing, headaches, hearing loss and heart fibrillation. A deficiency in magnesium can also cause a deficiency in potassium and zinc.

Magnesium-rich Diet

The foods highest in magnesium are halibut, almonds, cashews, soybeans, spinach, shredded wheat cereal, instant fortified oatmeal, baked potato with skin, dry roasted peanuts and peanut butter. A diet rich in a variety of beans, nuts, whole grains and vegetables will provide magnesium.

Magnesium Supplements

According to the National Institutes of Health, the recommended intake of magnesium for men over 31 is 420 mg. For women over 31, it is 320 mg. Types of magnesium supplements include magnesium citrate, magnesium gluconate, magnesium lactate, magnesium hydroxide and magnesium sulfate. Magnesium lactate and magnesium sulfate are the easiest forms of magnesium for your body to absorb, according to the Office of Dietary Supplements. The "Journal of the American Geriatrics Society" published reports in its November 2005 issue that show that magnesium supplements improve bone density.