From the Guidelines
There is no strong evidence to contraindicate concurrent supplementation of calcium and magnesium (Mg). When considering the supplementation of these minerals, it's essential to understand their cooperative roles in bodily functions, particularly in bone health and muscle function. While a theoretical concern exists that high doses of calcium might compete with magnesium for absorption in the intestines, this competition is generally not significant at typical supplemental doses, as noted in studies on dietary approaches to prevent and treat hypertension 1. Key points to consider include:
- Calcium and magnesium often work together in combined supplements for enhanced bone health and muscle function.
- Typical supplemental doses of calcium (500-600 mg per dose) and magnesium (200-400 mg per dose) can be taken together without significant concerns.
- Separating doses by a few hours may optimize absorption but is not necessary for most individuals.
- Both minerals are crucial for overall health: calcium for bone strength and nerve function, and magnesium for its role in hundreds of enzymatic reactions, muscle relaxation, and energy production.
- Individuals with specific health conditions or those taking medications should consult a healthcare provider before starting any supplement regimen. Given the current evidence, concurrent supplementation of calcium and magnesium is not contraindicated and may be beneficial for overall health, as supported by studies such as those published in prestigious journals like Hypertension 1.
From the Research
Calcium and Magnesium Supplementation
- There is evidence to suggest that concurrent supplementation of calcium and magnesium (Mg) may have implications for health, particularly in relation to the calcium to magnesium intake ratio 2, 3.
- A high dietary Ca:Mg ratio (>2.60) may affect body magnesium status, while a low ratio (<1.70) may have adverse effects on individuals with low dietary calcium intake 3.
- The optimal Ca:Mg ratio range is proposed to be between 1.70-2.60 (weight to weight) 3.
- Studies have shown that magnesium supplementation may not affect blood calcium levels in treated hypoparathyroid patients 4, but may decrease calcium absorption in some cases 5.
- Magnesium and citrate have been shown to modulate calcium oxalate crystallization in urine, with potential implications for patients with recurrent idiopathic calcium urolithiasis 6.
Key Findings
- The calcium to magnesium intake ratio is an important consideration for health, with a high ratio potentially leading to increased risk of chronic diseases such as cardiovascular disease and metabolic syndrome 2, 3.
- Magnesium supplementation may be warranted to establish a more favorable dietary Ca:Mg ratio in individuals with high calcium intakes from diet and/or supplements 3.
- Further research is needed to fully understand the interactions between calcium and magnesium supplementation and their implications for health 2, 3, 5, 4, 6.