Calcium and magnesium are crucial for your brain and body, as they support many biological processes and help maintain bone health.
Furthermore, deficiencies of these minerals can drastically affect your health and contribute to chronic conditions like osteoporosis if left untreated.
In this article, we’ll discuss the health benefits of supplementing with magnesium and calcium and share our picks for the best calcium and magnesium supplements.
While calcium is a well-known mineral associated with healthy bones, less is known about the function of magnesium and how vital it is for your general health. Magnesium contributes to over 300 biological processes, from regulating sugar levels to aiding muscle contraction and relaxation, making it one of the most important minerals in the human body.
Magnesium and calcium are essential for keeping your body running smoothly, but many people don’t get enough from their diets, meaning they may need to take dietary supplements. To help you find the best calcium and magnesium supplements, we’ll discuss the health benefits, recommended dosages and potential side effects of these marvellous minerals, starting from the top.
Table of Contents
Magnesium is essential for over 300 biological processes, is the 4th most abundant mineral in the human body, and is found in many natural foods like seeds and nuts. Unfortunately, studies suggest that as many as half of all Americans get less than the Recommended Daily Intake (RDI) of magnesium, and low levels are linked to various illnesses such as diabetes, mood disorders and heart disease.
Calcium is vital for building and maintaining strong bones, but it’s also used to send nerve signals, release hormones and regulate muscles and blood vessels. Calcium is so vital that if you don’t get enough from your diet, your body will leech it from your bones and teeth, weakening your skeleton and making the best calcium and magnesium supplements even more necessary for general health.
RELATED: Calcium is closely linked to vitamin D – which regulates the absorption and use of calcium in your body – so you may need to raise your vitamin D levels to address calcium deficiencies.
Although it is possible to get your daily recommended intake of calcium and magnesium from your diet, an increasing number of people aren’t eating enough natural sources of these minerals. The prevalence of processed foods in modern diets and the increasing number of people on vegan diets means that many Americans aren’t getting the calcium and magnesium they need.
Furthermore, studies estimate that 48% and 39% of all Americans get less than the Recommended Dietary Allowance (RDA) of magnesium and calcium, respectively, from their diets. The Institute of Medicine recommends that you take 1,000-1,200mg of calcium and 320-420mg daily – depending on your age and sex – so the best calcium and magnesium supplements may be necessary to help you get the recommended intakes, which are:
Recommended Daily Intake of Calcium:
Recommended Daily Intake of Magnesium:
Dietary supplements are a great way to ensure you get healthy amounts of nutrients you may struggle to get in your diet, and there are plenty of reasons to consider adding the best calcium and magnesium supplements to your routine. Supplementing with calcium has many potential benefits, not least in preventing the health problems associated with hypocalcemia (calcium deficiency), as it can:
Women lose bone mass after menopause due to declining estrogen levels, but supplementing with calcium can reduce bone loss and lower the risk of osteoporosis.
Low calcium intake has been linked to higher body fat levels, and a high Body Mass Index (BMI), and some studies suggest that supplementing with calcium can promote weight loss.
Higher intakes of calcium from dairy and/or supplements may lower the risk of colon cancer, though it’s unclear how effective the best calcium and magnesium supplements are as a preventative treatment for cancer.
Metabolic markers are biological factors (like inflammation, insulin and triglyceride levels) linked to metabolic conditions like heart disease, stroke and more. Studies show that supplementing with calcium may improve metabolic markers, especially when taken with vitamin D.
RELATED: Your body may struggle to absorb and use the calcium in dietary supplements, so you should use our tips on taking calcium supplements for the best absorption to enjoy their health benefits.
Although magnesium is an essential mineral, many people struggle to get enough from their diet, and the best calcium and magnesium supplements are a much more convenient way to get your recommended intake. In addition to supporting general health, taking magnesium in dietary supplements may provide many health benefits, such as:
Magnesium helps transport blood sugar to your muscles, and studies show that higher magnesium intake is associated with improved exercise, muscle gain, and athletic exercises.
Magnesium is critical for healthy brain function and mood, with low levels linked to an increased risk of depression, though supplementing with magnesium may help reduce symptoms of depression.
Magnesium may help treat and prevent anxiety, as magnesium intake is linked to rates of anxiety, though more research is needed to see whether the best calcium and magnesium supplements can effectively treat anxiety.
RELATED: Learn more about the benefits of magnesium supplements for treating anxiety symptoms by reading our article on the best magnesium supplements for anxiety.
Studies suggest that nearly half of all people with type 2 diabetes have low magnesium levels, and supplementing with magnesium can lower your risk of developing the disease.
Magnesium is vital for heart health, and dietary supplements may help improve heart health by lowering blood pressure and improving risk factors for heart disease like triglyceride and cholesterol levels.
Low magnesium levels are linked to increased inflammation, and studies show that the best calcium and magnesium supplements may have potent anti-inflammatory effects.
Research suggests that people with migraine issues are more likely to have magnesium deficiencies, and one study found that magnesium supplements were more effective than a common medication for relieving acute migraine attacks.
Studies show that magnesium supplements may help relieve Premenstrual Syndrome (PMS) symptoms and other conditions like menstrual cramps and migraines associated with PMS.
Magnesium is crucial for bone health, and low levels are linked to a higher risk of osteoporosis, so the best calcium and magnesium supplements may be equally beneficial for long-term bone health.
Magnesium regulates several neurotransmitters involved in sleep – such as Gamma-Aminobutyric Acid (GABA) – and magnesium supplements can help improve the quality and duration of sleep.
RELATED: Magnesium supplements come in many different forms, and you can learn more about the two most common forms – glycinate and citrate – in this article.
Calcium and magnesium are essential minerals that contribute to a wide array of biological processes and help to maintain general health, so failing to get enough of them can lead to serious health issues. Although a surprising number of people fail to get the recommended daily magnesium and calcium intake, many don’t realize they are suffering from a mineral deficiency.
But before you reach for the best calcium and magnesium supplements, it’s important to recognize the symptoms of magnesium and calcium deficiencies. In the long term, mineral deficiencies can lead to chronic conditions like osteoporosis, heart disease and mental health issues, so it’s important to maintain a healthy intake of these minerals and watch out for signs of a deficiency.
Calcium is vital for a wide range of biological processes, notably in maintaining bone health, but as many as 68% of Americans are calcium deficient, according to a global study. Calcium deficiencies (AKA hypocalcemia) are especially common in older women, vegans, and lactose intolerant people, as calcium levels decline with age, and dairy products are the best dietary source of calcium.
If you’re concerned about your calcium levels or have recently adopted a vegan lifestyle, make sure to look out for these warning signs and consider taking the best calcium and magnesium supplements you can find:
Mild Deficiency Symptoms
Severe Calcium Deficiency
Although diagnosed cases of magnesium deficiency (AKA hypomagnesemia) are rare, many people fail to meet their recommended daily intake and may have a mild deficiency. Furthermore, magnesium deficiencies are often ignored, as the obvious symptoms usually don’t appear until magnesium levels become severely low.
If you notice any of the following symptoms, you may have a magnesium deficiency without realizing it, so consider taking the best calcium and magnesium supplements if you have:
Muscle cramps, twitches and tremors are a symptom of magnesium deficiency, though other health issues, such as muscular dystrophy, may cause them.
Mental health issues like apathy, anxiety and depression have been linked to low magnesium levels, and taking the best calcium and magnesium supplements may help alleviate symptoms of these conditions.
Although osteoporosis (a disorder that weakens your bones) is more strongly associated with calcium deficiencies, low magnesium levels cause reduced bone mass and increase your risk of bone fractures.
Fatigue –characterized by mental or physical exhaustion and weakness – is a symptom of magnesium deficiency, though it is a nonspecific symptom and may be caused by many other issues.
Magnesium deficiencies may increase blood pressure (a strong risk factor for heart disease), but taking the best calcium and magnesium supplements can lower your blood pressure to safer levels.
Low magnesium levels have been linked to asthma, as people with asthma tend to have lower levels than average, and magnesium deficiency is sometimes linked to cases of severe asthma.
Heart arrhythmia (irregular heartbeat) is one of the most serious effects of magnesium deficiency and can increase the risk of stroke or heart failure in severe cases. If you notice an irregular heartbeat, you should see a doctor as soon as possible.
Calcium and magnesium are essential minerals that are crucial for your brain and body, and failing to get enough of them through your diet or supplements can cause serious health issues. Unfortunately, many people don’t eat enough dietary sources to meet their daily recommended intake, so we recommend taking the best calcium and magnesium supplements as a precaution.
It’s important to note that other health issues can cause many symptoms associated with calcium and magnesium deficiencies, so you might want to seek medical attention if you suffer from the symptoms listed above. Additionally, magnesium and calcium can be toxic in high doses, so you should ask a doctor whether the best calcium and magnesium supplements are right for you, and never take more than the recommended dose.