Two major minerals that are absolutely crucial to overall health, calcium and magnesium are regularly included in supplements, and often as a pair because they appear to work so well together.** Calcium is plentiful in milk and other dairy products such as cheese and yogurt, while magnesium is abundant in nuts, beans and dark leafy greens such as spinach.
Calcium promotes healthy bones and teeth, with 99% of the mineral in the body located throughout the skeletal system.** Magnesium is also found in bones and teeth and is essential to their wellness, doubly so because it assists with the uptake and absorption of calcium into the bones.** Magnesium is notable for its role in energy production in the body, and may also help to promote menstrual comfort and healthy water balance.**
Together, calcium and magnesium interact closely and effectively, with magnesium aiding in calcium absorption by modulating its transportation in the body.** Calcium magnesium supplements are most popular for helping support optimal bone mass, bone density and overall skeletal health in adults.** Calcium magnesium supplements also may help promote cardiovascular health, nervous system health, muscle function and joint wellness.**
Calcium Magnesium Products
The National Institutes of Health have reported that many Americans lack the necessary levels of calcium and magnesium in their diets. Calcium in particular is noted to be deficient in 55% of men and 78% of women. Older adults are especially prone to deficiencies in calcium and magnesium, making supplementation particularly important for seniors.**
Calcium magnesium supplements often contain calcium citrate or calcium carbonate combined with magnesium oxide or magnesium citrate. Calcium in carbonate form is more affordable, while citrate is regarded as more absorbable and gentler on digestion.** Similarly, magnesium oxide is more inexpensive, but the citrate form is more bioavailable and easier on the stomach.** Calcium magnesium supplements may also be presented as chelate forms, which bind the minerals to amino acids and are highly regarded for their easy absorbability.**
Calcium magnesium supplements are generally offered in capsule, softgel or tablet form. Calcium magnesium supplements may include vitamin D, frequently in its bioavailable D3 (cholecalciferol) form, which also helps the body better utilize calcium.** Potassium and zinc are other beneficial and complementary nutrients that may accompany calcium magnesium supplements.
Calcium Magnesium Directions for Use
Consult with your health care professional before taking calcium magnesium supplements or beginning any routine supplementation. The recommended dietary allowances (RDAs) of calcium and magnesium vary based on age and gender. For adults ages 19 to 50, the calcium RDA is 1,000 mg (1 g). Although this amount holds for men ages 51 to 70, women in the same age range are advised to take 1,200 mg. For all adults over age 70, the calcium RDA is also 1,200 mg. Males between ages 19 and 30 should receive 400 mg of magnesium daily, while women need only 310 mg. For males 31 and older, 420 mg is the RDA; women in this age category should have 320 mg per day.