Being two of the most important minerals, calcium and magnesium work well together to maintain strength and bone density.
Calcium and magnesium are two important minerals that work in synchronization to carry out various functions in the human body. It is essential to have a balanced amount of both these minerals, as the deficiency or excess of either one can cause various disorders. They are essential for the appropriate functioning of the bones and muscles. They also need to be incorporated as a part of one’s diet, in case appropriate amounts of the minerals are not being obtained by the food being consumed.
Importance
Calcium is essential for bone and teeth development, to maintain a healthy blood count, and for the regulation of heartbeat and pulse. It also regulates the transition of nutrients to and from the cellular membranes, promotes the clotting of blood, regulates the functioning of the kidney, and reduces blood cholesterol levels. It plays a key role in the prevention of colon cancer, regulation of body temperature, and also in some of the metabolic activities of the body.
Magnesium serves as a balancing nutrient to calcium, by aiding the process of calcium absorption. It plays an important role in over 300 enzymatic systems in the human body that are responsible for the production of energy. It is essential for the metabolism of calcium and vitamins, regulation of the various activities related to the heart, and the prevention of calcium depletion and calcification of the tissues.
A deficiency of calcium and magnesium can lead to osteoporosis, kidney stones, rickets, menstrual and pre-menstrual problems, weakening of the muscles and bones, and various other disorders.
Calcium and Magnesium Supplements
Supplements are highly beneficial for those who cannot consume calcium and magnesium rich foods due to hypertension or avoidance of milk products, lactose intolerance, etc. These nutritional supplements combine in a ratio of 2:1, which enables quick and easy absorption by the body. They also contain trace minerals like zinc, copper, vitamin C, vitamin D, boron, some ultra-trace elements like alfalfa, dulse, plus kelp and phytovitamins. Around 1,000 mg of calcium and around 43 mg to 266 mg of magnesium is required by the human body on a daily basis.
The forms of calcium used in supplements are calcium malate, calcium citrate, and calcium aspartate, which are highly absorbable forms of calcium. These are obtained from various sources, two of them being corals and oyster shells. However, supplements that contain calcium obtained from natural foods are preferred over coral calcium and oyster shell calcium. Vitamin D, added as a trace element, aids the process of calcium absorption.
Calcium and magnesium supplements are available commercially under different brand names, in the form of tablets and liquids. It should be taken along with food or after meals, as consuming it on an empty stomach can cause certain complications like nausea, headache, allergic reactions, or vomiting. It can be taken by those suffering from bone and muscle pain, insomnia, heart diseases, hyperglycemia, cholesterol levels, and even during pregnancy. It is important to consume these supplements under medical supervision, to avoid any major complications.
Disclaimer: The information provided in this article is solely for educating the reader. It is not intended to be a substitute for the advice of a medical expert.
