Calcium and magnesium are both minerals important to your body's overall function. When taken together, calcium and magnesium is an effective combination. Further, your body requires a balance of calcium and magnesium to use either of these minerals efficiently. Therefore, it is important for your body to receive the right amount of both minerals.
Calcium
The most abundant mineral in your body is calcium. Calcium supports growth in your bones during the developmental stages of life and helps to prevent deterioration of your bones as you age. According to "User's Guide to Calcium and Magnesium," you store 99 percent of the body's calcium in your bones and teeth. Calcium can help to prevent osteoporosis and other bone disorders, and the mineral also serves an important function in your nerves, heart and muscles. In your body, calcium works best in combination with other minerals and vitamins such as magnesium and vitamin D.
Magnesium
According to "User's Guide to Calcium and Magnesium," you will find almost half of the magnesium in your body in your bones. Your body also contains magnesium in your cells, body tissues, organs and your blood. Magnesium helps regulate your blood sugar levels, supports a healthy immune system, normalizes blood pressure, supports energy metabolism and protein synthesis and helps keep your bones strong.
Dietary Sources
Dairy products are one of the best sources of calcium, and you will find calcium in both low-fat and regular dairy products. Other food items with high levels of calcium include broccoli, dried figs, dark leafy green vegetables and oysters. Additionally, manufacturers fortify many foods with calcium including juices, cereals and milks made from soy, rice and nuts. You will find magnesium in many different nut varieties, legumes, whole grains, dark green leafy vegetables and cocoa powder. Additionally, many herbs including sage, marjoram, tarragon, dill weed, cumin and dried mustard also contain magnesium.
Side Effects
Both calcium and magnesium supplementation have side effects associated with their use. Calcium supplementation can cause constipation, nausea, vomiting, kidney toxicity and an irregular heart rhythm. If you have kidney stones, you should not take calcium supplements. You should not take magnesium if you have a kidney or heart disease. Side effects of magnesium supplementation include vomiting, very low blood pressure and confusion. You should speak with a medical professional before taking any health supplement, including calcium and magnesium.
References
- Office of Dietary Supplements: Dietary Supplement Fact Sheet: Calcium
- Office of Dietary Supplements: Dietary Supplement Fact Sheet: Magnesium
- "User's Guide to Calcium & Magnesium: Learn What You Need to Know about How These Nutrients Build Strong Bones"; Nan Katthryn Fuchs; 2002
- "The Magnesium Miracle"; Carolyn Dean; 2006
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