what is the ratio of calcium to magnesium
Calcium and magnesium are two macrominerals that are biologically intertwined at the cellular level — a sort of biological yin and yang, if you will. These minerals work together to promote optimal cell metabolism, and keeping them in residuum helps ensure that you stay healthy. Both calcium and magnesium are considered macrominerals because the body needs more than 100 mg of each per twenty-four hour period. While you tin can become these minerals from food, taking a calcium-magnesium supplement may aid in certain circumstances.
What Is Calcium?
You probable know that calcium is important for healthy bones, but this mineral does a lot more. As the most arable mineral in the human body, calcium enables cells to communicate with i some other, helps build muscle tissue, and supports the production and secretion of the hormones used in growth and reproduction.[1] Depression levels of calcium can cause weak bones, brittle nails, weakened grip forcefulness, and fatigue. Calcium deficiency is usually caused by a medical event, rather than a dietary lack.
What Is Magnesium?
Magnesium may non be as well-known equally calcium, but this beau mineral is too vital to your health and well-beingness. Magnesium is used in more than 300 enzymes, and information technology helps your torso brand Dna, RNA, and the antioxidant glutathione. It builds proteins for muscle, bone, and nerve cells, and helps the allowed organisation.[2]
In addition, magnesium helps your torso absorb calcium.[3] Hypomagnesemia, or magnesium deficiency, is normally diet-related, but tin also be acquired by booze abuse or sure kidney conditions. A deficiency in magnesium can cause mental health issues such as feet and low, or physical symptoms like leg cramps, constipation, and centre palpitations. Depression magnesium is a stronger predictor of heart conditions than loftier cholesterol and saturated fats, yet 48 per centum of Americans do not go the recommended daily allowance.[four] This preventable deficiency — and the consequences — are so serious that one grouping of scientists called it "a public health crisis."[v]
How Do Magnesium & Calcium Work Together?
Magnesium and calcium are both electrolytes that carry 2 positive electrical charges (Ca++ and Mg++); in other words, they are cations, which means positively charged ions. Processes in the trunk constantly work to keep the extracellular levels of these minerals — the amount outside of cells, and in the blood — in balance.
Magnesium and calcium ions can flow past diffusion through jail cell channels, but when they are bound to other compounds like orotate or citrate, they may need to be actively transported via a "poly peptide transporter molecule." Both become absorbed in the gastrointestinal (GI) tract and distributed throughout the torso and its organs through the blood.
How Does Magnesium Affect Your Calcium Level?
Magnesium is needed for the body to properly blot calcium, and studies show information technology even helps dissolve calcium in the blood, deterring the formation of kidney stones.[6] When people are deficient in magnesium, information technology leads to "secondary hypocalcemia" — or calcium deficiency.[7] Thus, calcium and magnesium play an interdependent part in the trunk.
Some patients with both magnesium and calcium deficiency further develop resistance to vitamin D absorption, a nutrient that helps the body blot these macrominerals.[7] You tin can see why taking enough of all of these minerals and nutrients is critical for having stiff bones, a good for you heart, and a properly functioning nervous system.
While calcium and magnesium piece of work together in many body processes, they sometimes have opposing effects. For example, calcium contracts muscle cells, while magnesium relaxes them. In certain situations, these minerals may really compete with 1 another. Usually this happens when the blood has too much calcium and not plenty magnesium. Every bit a result, information technology'south important that y'all have these minerals in the correct ratio to forbid an imbalance.
What Is the Recommended Ca:Mg Ratio?
About experts recommend a 2:one calcium to magnesium ratio. In other words, if you have the recommended daily allowance (RDA) of ane,000 mg per 24-hour interval of calcium, you should take 500 mg per day of magnesium. Studies show that it is best to not consume more than 500 mg of calcium at a time, and so split up your dose, or eat calcium in foods, which naturally spreads it out it upward throughout the mean solar day.
Virtually people in the Usa and the Western world get ample calcium — perhaps fifty-fifty likewise much given calcium'southward prevalence in fortified foods. Yet, without enough magnesium, our bodies are unable to fully employ the calcium we practise consume. If yous are consuming besides much calcium or you are non getting enough magnesium, you might want to adjust your calcium to magnesium ratio closer to 1:ane by increasing your magnesium intake, ensuring that you practise not exceed i,000 mg per day of calcium.
Below are the Recommended Dietary Allowances (RDA) prepare by the Food and Diet Board of the Constitute of Medicine. Your specific needs may vary, so contact your healthcare professional person for communication.
Recommended Dietary Allowances (RDA) for Calcium [ane]
| Historic period | Male person | Female | Pregnant | Lactating |
|---|---|---|---|---|
| 0 – vi months* | 200 mg | 200 mg | N/A | N/A |
| seven – 12 months* | 260 mg | 260 mg | North/A | North/A |
| ane – 3 years | 700 mg | 700 mg | N/A | Due north/A |
| 4 – eight years | i,000 mg | 1,000 mg | N/A | North/A |
| ix – 13 years | 1,300 mg | 1,300 mg | Northward/A | N/A |
| 14 – 18 years | ane,300 mg | ane,300 mg | 1,300 mg | 1,300 mg |
| 19 – l years | 1,000 mg | i,000 mg | 1,000 mg | i,000 mg |
| 51 – 70 years | one,000 mg | 1,200 mg | Northward/A | Northward/A |
| 71+ years | 1,200 mg | ane,200 mg | Northward/A | N/A |
*Adequate Intake (AI)
Recommended Dietary Allowances (RDA) for Magnesium [1]
| Age | Male person | Female | Pregnant | Lactating |
|---|---|---|---|---|
| 0-six months | 30 mg* | thirty mg* | N/A | N/A |
| vii – 12 months | 75 mg* | 75 mg* | N/A | N/A |
| one – three years | 80 mg | 80 mg | North/A | Due north/A |
| 4 – viii years | 130 mg | 130 mg | Northward/A | North/A |
| 9 – 13 years | 240 mg | 240 mg | Due north/A | North/A |
| 14 – 18 years | 410 mg | 360 mg | 400 mg | 360 mg |
| 19 – 30 years | 400 mg | 310 mg | 350 mg | 310 mg |
| 31 – 50 years | 420 mg | 320 mg | 360 mg | 320 mg |
| 51+ years | 420 mg | 320 mg | N/A | N/A |
*Adequate Intake (AI)
Acceptable Intake means this amount is plenty to ensure nutritional adequacy for immature babies, just they may demand more.
The Benefits of Magnesium & Calcium
The proper ratio of magnesium and calcium helps your health in a variety of means. Below are the top benefits that magnesium and calcium provide.
Ensure Proper Brain Function
Because of their positive electric charges, the torso uses calcium and magnesium - besides as sodium, potassium, and other ions — to send electrical impulses through nerve cells (neurons), which is how the body transmits messages from the brain to the body.[eight] Information technology'south truly an amazing process: cell channels open or shut, regulating the electrical charge on 1 side of a cell membrane, which sends messages throughout the trunk. These are our thoughts, and the electrical impulses are the synchronous communication that connects listen and torso. Changes in calcium levels in the blood can have substantial changes on nerve cell office.[8]
Promote Os Health
Calcium builds stiff, dumbo bones and teeth. Magnesium is also important to bone wellness.[2] Maintaining adequate levels of calcium and magnesium prevents the low bone density that oft comes with age — or when advanced, osteoporosis, which literally means "porous bones."[9] Since magnesium is needed for calcium absorption into your cells, including bone cells, it'south critical to have both of these minerals.
Assist You Sleep
Low calcium and low magnesium levels may influence your quality of sleep. With an adequate supply of each, the trunk can properly regulate hormones that promote a full night'southward rest, such as melatonin and cortisol.[10]
When calcium levels are too high and magnesium too low, the body produces backlog cortisol, sometimes called the stress hormone. Cortisol can interfere with sleep.[10]
Magnesium helps bring the muscles to a fully relaxed state, lowers your blood force per unit area, and calms your nervous system. Recent studies show inadequate levels of calcium and magnesium may increment your risk of getting restless legs syndrome, slumber apnea, and insomnia.[11, 12]
Improve Muscle Tension
Calcium and magnesium work together to help muscles contract and relax. Calcium helps with the wrinkle, while magnesium works to relax them. When in that location is too much calcium, or too trivial magnesium, in the blood, muscle tension increases, which may atomic number 82 to spasms, twitches, and feelings of restlessness.[13] Getting proper levels of calcium and magnesium ensures your muscles stay strong and part correctly.
Balance Gut Wellness
A thriving gut microbiome not but improves digestion only likewise is linked to mental wellness and overall health.[14] Deficiencies in calcium and magnesium reduce the multifariousness of your gut microbiota, and this lack of microbial diversity, coupled with calcium buildup in the gut, can lead to constipation and other gastrointestinal bug.[15]
Magnesium (such as in Epsom salts) is fifty-fifty used every bit a laxative in some cases, relaxing the muscles of your lower colon and reducing constipation. To ensure you have a salubrious gut and good for you trunk, taking adequate amounts volition assistance improve the multifariousness of your gut microbes and keep your bowels moving smoothly.
Make Your Skin Glow
A growing body of evidence suggests that excellent nutrition affects the health, well-existence and the attractiveness of the skin. Calcium and magnesium are 2 such minerals that promote skin health.[16] Some studies suggest magnesium applied to your skin directly (topically) may improve skin smoothness and hydration while reducing redness and swelling.[16]
Help Eye Wellness
This dynamic duo of macrominerals also promotes heart wellness. Calcium and magnesium work together to maintain the healthy muscles and blood vessels required for the heart to function at its best. Depression magnesium tin can lead to a buildup of calcium in the blood, which can calcify the arteries and other blood vessels.
The Atherosclerosis Risk in Communities (ARIC) Report found that people with low magnesium and loftier calcium had a greater risk of hypertension (high claret pressure), stroke, and heart conditions.[17] Presumably, the opposite holds every bit well: ensuring an acceptable rest of these minerals supports heart wellness.
Bolster Joint Office
Calcium and magnesium back up joint wellness. When magnesium levels fall too depression, calcium can build upwards in the joints. Over time, studies indicate that not getting enough magnesium can pb to osteoarthritis, a degenerative articulation condition, rheumatoid arthritis, and joint space narrowing, particularly in Asian and Caucasian but not African-American populations studied. Magnesium intake also supports good for you cartilage.[18]
Foods Rich in Calcium & Magnesium
There are several foods that are rich in both calcium and magnesium. Below are a few that take higher levels of both minerals:
| Nutrient | Calcium (mg) Per Serving | Magnesium (mg) Per Serving |
|---|---|---|
| Sesame Seeds (1 tbsp) | 351 mg | 126 mg |
| Spinach (1/ii cup, cooked) | 245 mg | 157 mg |
| Swiss Chard (1 cup) | 101 mg | 151 mg |
| Kale (1 cup) | 179 mg | 31 mg |
| Almonds (1 oz.) | 75 mg | 100 mg |
| Figs (1 cup, dried) | 124 mg | 51 mg |
| Quinoa (1/two cup) | 47 mg | 197 mg |
Additionally, you lot can find calcium in foods such as yogurt, milk, oranges, and dates. Magnesium is readily available in beans and even nighttime chocolate. A diverse diet tin help you consume an optimal corporeality of both these vital nutrients.
Calcium & Magnesium Supplements
Information technology's all-time to go your calcium and magnesium from a counterbalanced nutrition considering the body absorbs them best from foods. Where your nutrition falls short, you lot can get these essential minerals from supplements.
Calcium and magnesium supplements come up in a variety of forms, including tablets, liquids, and powder.
The best form of magnesium and as well calcium are orotates; in other words, calcium orotate and magnesium orotate. Dr. Hans Nieper found that orotates are preferentially transported across the cell membrane, allowing for up to 95 pct absorption, compared to a mere 30 pct for citrate and fifty-fifty lower for carbonates.[nineteen]
Many nutrients rely on each other and piece of work in tandem to exist captivated and finer used past your trunk – calcium is no different. Vitamin D helps your body get the about out of the calcium y'all consume in your nutrition. This is important considering if you're unable to apply the calcium y'all receive from food, your body may pull it from your bones.
When to Take Calcium & Magnesium Supplements
Although you need both calcium and magnesium, yous practice not necessarily accept to take them in the same tablet. However, doing so minimizes the number of tablets you have to swallow and may salvage on costs. You can take either mineral at any time of the day, with some caveats. Calcium should not be taken in doses higher than 500 mg elemental calcium — the absorbable calcium from a supplement which all supplements must written report— at a given fourth dimension. Most supplements provide much less than this.
One type of calcium supplement, calcium carbonate, must exist taken with meals because information technology requires stomach acid to liberate the calcium from the carbonate, whereas others like calcium citrate and calcium orotate can exist taken without food. When yous take magnesium before bed, it can aid your body relax and encourage restful sleep.
At very high concentrations, calcium can interfere with magnesium and vice versa, the dosages on most supplements are moderate and, under the RDA, and so you can safely take them together. Our bodies evolved to absorb multiple minerals and vitamins from our food, assimilate them, and deliver the absorbed portion to the cells and tissues that need it. However, if you have a specific health condition, contact your healthcare provider.
Side Effects & Safe Considerations
Nigh people can get sufficient levels of calcium by eating a balanced diet, but information technology tin can be harder to get plenty magnesium — hence the widespread level of magnesium insufficiency and deficiency in people.[five] The key is finding the right balance between the 2 minerals and making sure you also get sufficient levels of other primal nutrients, like zinc, vitamin D3, selenium, phosphorus, potassium, and methylsulfonylmethane (MSM). Each one of these plays a vital role in maintaining your health and well-beingness.
Getting as well much supplemental calcium —more than 1,000 mg per twenty-four hours — has been linked to heart conditions, just the evidence is inconsistent.[20] The real outcome behind these heart atmospheric condition may actually be a lack of magnesium. Since low magnesium lowers calcium assimilation into your basic and teeth, it causes excess amounts to circulate through the bloodstream, which may be linked to centre wellness.[4, 5]
The Nutrient and Diet Board established the tolerable upper limits for calcium listed below, but please be enlightened that these levels are non necessarily what is recommended or all-time for your health, given the scientific research linking backlog calcium supplementation to cardiovascular conditions.
Tolerable Upper Intake Levels (ULs) for Calcium [ane]
| Age | Male person | Female | Pregnant | Lactating |
|---|---|---|---|---|
| 0 – 6 months | one,000 mg | i,000 mg | Northward/A | Northward/A |
| seven – 12 months | 1,500 mg | i,500 mg | N/A | Due north/A |
| 1 – eight years | 2,500 mg | 2,500 mg | N/A | Northward/A |
| 9 – eighteen years | 3,000 mg | iii,000 mg | 3,000 mg | 3,000 mg |
| 19 – fifty years | two,500 mg | two,500 mg | ii,500 mg | 2,500 mg |
| 51+ years | 2,000 mg | two,000 mg | N/A | N/A |
To avoid calcium toxicity that would come up from excessive amounts in the blood, pay conscientious attention to your daily intake. Remember that at that place are many calcium-fortified foods on the market, from orange juice to staff of life. Too much calcium can non only interfere with magnesium assimilation, but tin can likewise lead to cumbersome side effects including constipation, kidney stones, fatigue, and headache.[1]
Best Forms of Calcium & Magnesium
The all-time calcium supplements include magnesium, which maximizes your absorption of the former, while as well giving you lot the benefits of the latter. Supplements with calcium orotate and magnesium orotate are ideal considering orotates can cross the cell membrane and enter the jail cell for maximum bioavailability. Look for products that are plant-sourced, GMO-costless, and free of impurities. Intracal™ is one such product with a perfect ratio of calcium to magnesium.
Points to Remember
Calcium and magnesium are two macrominerals that are vital to overall health and well-being, and so make sure you lot get enough. The ideal ratio of calcium to magnesium is ordinarily 2:1 but tin can vary depending on a number of factors, including your historic period and your current health status. Almost half of Americans are magnesium-deficient, which means many people may need a 1:i ratio, which essentially means more magnesium. Whether you lot are getting these minerals through nutrition or supplementation, maintaining balanced levels of calcium and magnesium volition promote optimal brain, bone, muscle, and middle health.
References (20)
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- "Magnesium: Fact Canvass for Health Professionals." National Institutes of Health Office of Dietary Supplements. Published 2 March 2018. Accessed 13 Aug. 2018.
- De Baaij JHF, et al. "Magnesium in Man: Implications for Wellness and Disease." Physiological Reviews. 2015; 95(one),one-46.
- Rosanoff A, et al. "Suboptimal magnesium status in the U.s.a.: are the health consequences underestimated?" Nutr Rev. 2012, lxx(3),153-64.
- DiNicolantonio JJ, et al. "Subclinical magnesium deficiency: a principal driver of cardiovascular disease and a public wellness crisis." Open Centre. 2018, five(i),e000668.
- Riley JM. "Effect of Magnesium on Calcium and Oxalate Ion Binding." J Endourol. 2013;27(12),1487–1492.
- Paunier Fifty. "Issue of Magnesium on Phosphorus and Calcium Metabolism." Monatsschrift Kinderheilkunde. 1992; 140(nine), S17-xx.
- Simons TB. "Calcium and neuronal function." Neurosurg Rev. 1988,11(2),119–129.
- Castiglioni S, et al. "Magnesium and Osteoporosis: Current State of Knowledge and Future Research Directions." Nutrients. 2013;5(viii),3022-33.
- Boyle NB, et al. "The effects of magnesium supplementation on subjective feet and stress—A systematic review." Nutrients. 2017;nine(5),429.
- Abbasi B et al. The outcome of magnesium supplementation on primary indisposition in the elderly: A double-blind placebo-controlled clinical trial." J Res Med Sci. 2012;17(12),1161-9.
- Asker, S., et al. "Serum levels of trace minerals and heavy metals in astringent obstructive sleep apnea patients: correlates and clinical implications." Sleep Breath. 2015;19(2),547-52.
- Gold ME, et al. "Antagonistic modulatory roles of magnesium and calcium on release of endothelium-derived relaxing gene and smooth muscle tone." Circ Res. 1990;66(two),355-66.
- Deans E. "Microbiome and mental health in the modernistic surround." J Physiol Anthropol. 2017;36,1.
- Crowley, EK., et al. "Dietary Supplementation with a Magnesium-Rich Marine Mineral Alloy Enhances the Variety of Gastrointestinal Microbiota." Marine Drugs. 2016;16(vi),pii: E216.
- Proksch East, et al. "Bathing in a magnesium-rich Dead Ocean common salt solution improves skin barrier function, enhances pare hydration, and reduces inflammation in atopic dry skin." International Journal of Dermatology. 2005;44(ii),151-vii.
- Lutsey PL, "Serum magnesium, phosphorus, and calcium are associated with chance of incident heart failure: The Atherosclerosis Run a risk in Communities (ARIC) Study." American Journal of Clinical Diet. 2014, 100(3), 756-64.
- Zeng C et al. "Association betwixt dietary magnesium intake and radiographic knee osteoarthritis." 2015, x(5), e0127666.
- Nieper HA. "Recalcification of bone metastases by calcium diorotate." Agressologie. 1970;11(vi),495-502. Available equally commodity #CA21 from the A Keith Brewer International Science Library.
- "Calcium and Heart Illness: What is the Connexion?" Harvard Heart Letter. Published January 2017. Accessed 6 Sep. 2018.
†Results may vary. Data and statements made are for education purposes and are not intended to supplant the advice of your doctor. If you accept a severe medical condition or health concern, see your doc.
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