Calcium Magnesium Diet Supplementation

Supplementing your diet with both calcium and magnesium helps your body work more efficiently. These minerals react synergistically; without one, it lessens the other mineral. Although you can get both of these minerals from your food, supplementation will assure you of the needed components. Smoking, alcohol and inactivity can inhibit calcium and magnesium absorption.

What is Magnesium?

• Magnesium is a macro mineral, like salt, meaning that our food gives us tiny amounts of magnesium daily. Magnesium is not made in our body. For us to remain well, we must include magnesium in our diet. Magnesium will calm our nervous system and allow our muscles to relax. It also keeps our circulation flowing easily and converts sugar into our needed energy. Some wonderful food sources of magnesium are spinach, swiss chard, kale, molasses, broccoli, blackstrap molasses and pumpkin seeds. Almonds and cashews rate highest for magnesium. The RDA suggests 350 mg of magnesium daily. Take magnesium with meals because it can cause diarrhea if taken without food.

What is Calcium?

• Calcium is found in our bodies and our bones. In your diet, it will help lower bone loss and is responsible for your heart rhythm, sleeping well, help in blood clotting, and weight loss. Without enough calcium, you will experience muscle cramps, tooth decay and symptoms of depression. Foods rich in calcium are kelp, collard greens, dairy products, and turnips. The RDA suggests 1,000 mg per day of calcium. Take 500 g at mealtimes, which helps with absorption.

Calcium and Magnesium Work Together

• Combining calcium and magnesium strengthen your body's absorption process. If you are deficient in magnesium, it causes deficits in calcium. Calcium, if not coupled with magnesium, can cause arthritis, menstrual camps and osteoporosis.

  If you are eating a diet high in dairy and low in grains, you will have excess calcium with a deficiency in magnesium. Too much calcium will stop magnesium from being adequately absorbed. As a guideline, doctors recommend two parts magnesium to one part calcium.

  Vanderbilt University found that calcium combined with magnesium might help protect you from colon cancer (see References). This study found that only if calcium is used with magnesium will it act as a colon cancer protector. Vanderbilt University suggested that each person needs to work with her health care practitioner to determine what supplements are most beneficial.