Calcium and magnesium are the two minerals that are essential to several bodily functions. In fact, daily calcium magnesium supplements help diminish the risk of osteoporosis. Another truth about these two minerals is that they complement each other to build hard tooth enamel and maintain bone density. If you want to know more, let dental professionals like the dental team of BDC in Chatswood to answer all your inquiries. Though you can get these nutrients in a variety of foods, still, numerous people take supplements to help increase their intake. Keep reading to explore the benefits, effectiveness, and possible side effects of calcium magnesium supplements.
Calcium and Magnesium: How They Can Improve Your Bone Health?
Calcium and magnesium can promote good oral health and overall health. In fact, a diet rich in both calcium and magnesium is suitable for a range of health benefits, particularly for bone growth.
Magnesium empowers the tiny mineral crystals that contain some portion of your bone structure to increment in density and gain strength. That is why magnesium supplements are ideal for bone-forming and strengthening. Also, magnesium helps permit your bones to absorb calcium more readily. Besides fortifying your skeleton, magnesium is suitable for:
- Electrolyte balance
- Healthy muscle function
- Traditional protein synthesis
- Establishing an energy-yielding digestion
- Routine functioning of the nervous system
Calcium is the most bountiful essential mineral found in your body. Practically the entirety of your calcium is stored in your teeth and bones.
Similar to magnesium, calcium is crucial to bone health. It allows bones to form and grow, making them solid and dense up to around 25. After this age, your bones start to lose bone mass as part of the aging process. In addition, calcium supplements like calcium citrate and calcium carbonate help slow this decline. Moreover, calcium is also suitable for:
- Blood clotting
- Muscle function
- Digestive enzyme function
Why Calcium Needs Magnesium To Be Effective
Your body does not depend on magnesium to absorb calcium. However, calcium can become harmful without it, storing itself in soft tissues, arteries, kidneys, and ligaments instead of in bones, where it has the best advantage. This can prompt some severe health issues. Balancing calcium with the correct measure of magnesium is helpful for possibly preventing harmful problems from happening.
Magnesium helps keep a balance of hormones.
Having too much calcium in your blood triggers your body to release a hormone called calcitonin. It additionally keeps your body from secreting the parathyroid chemical (PTH).
Your body should control the balance between these chemicals, which is what magnesium is helpful for. Adequate measures of magnesium are perfect for stimulating calcitonin and suppressing PTH. This sends calcium to the bones instead of the soft tissues and keeps some bone problems from occurring. Bone diseases can be a typical occurrence in seniors, yet magnesium helps keep healthy bones.
Magnesium helps to regulate the heartbeat.
Calcium supplements trigger muscle contraction, while magnesium helps promote relaxation. That is why magnesium medication is ideal for sleep. Together, calcium and magnesium regulate the heartbeat. Electrical stimulus triggers the calcium inside the cells of the heart muscle, activating a contracting movement.
Magnesium helps proteins change vitamins to work with calcium absorption.
Magnesium is excellent as it makes the cells and muscles relax. Yet, your body needs two nutrients to appropriately absorb calcium:
Vitamin D Supplements: Some proteins in your body need magnesium to convert vitamin D into its active form.
Vitamin K Supplements: Vitamin K1 and K2 activate the calcification of bones and keep kidneys and blood vessels from calcifying.
How the Body Absorbs Magnesium and Calcium
Your body gets the calcium and magnesium it needs through the foods you eat and any supplements you take. Typically, magnesium and calcium supplements come in:
- Oral type: These are tablets or capsules that you consume by mouth.
- Transdermal type: You absorb these magnesium and calcium supplements through the skin, such as sprays and lotions.
Absorption of magnesium differs from one supplement to another. Supplements that disintegrate well in water or other fluids will generally be more totally absorbed than more minor soluble structures.
A few studies have discovered that magnesium chloride is more absorbable than magnesium sulfate and magnesium oxide. Since your body can assimilate magnesium chloride more successfully, many people use it as a source for their supplements.
Moreover, calcium absorption changes yet, on average, is around 30 percent of general intake. So, the prescribed calcium supplements frequently take smaller doses of calcium a few times each day instead of a single high portion.
How Much to Take
Take the proper measures of magnesium and calcium since they work so closely together. A general guideline frequently utilized is a proportion of one part calcium to one part magnesium. Hence, if you take 500mg of calcium, you should likewise consume 500mg of magnesium. Most magnesium and calcium supplements are good at following this ratio.
- The suggested daily value of magnesium is 300mg for men between 19–64 years old and 270mg for ladies aged 19–64.
- With calcium, it’s basically 1,000mg each day for adult people. Men beyond 70 years and women over the age of 51 are encouraged to increase their daily intake to 1,200mg.
While magnesium contends with calcium at dosages higher than 250mg, if your calcium levels are already low, it may make you foster a calcium deficiency. Typically, taking these dietary supplements in their daily suggested amounts is totally okay.
Whatever supplements you decide to take, always adhere to the suggested dosage for calcium and magnesium on the packaging.
An oral magnesium supplement is better to take with a meal to decrease the danger of experiencing an upset stomach or diarrhea. Suppose you are taking magnesium to help you have a good night’s sleep, do as such around 20 to 30 minutes before bedtime. On the other hand, the advisable amount for your oral calcium supplement is to divide your doses and consume them at different times of the day. This is because your body cannot completely absorb more than 500mg of calcium.
What Causes Magnesium Or Calcium Deficiency
Your body will generally retain calcium and either store it or reuse it. In any case, magnesium ordinarily goes through the entirety of its stores. This implies you should replenish it consistently. Therefore, you are more likely to have a deficiency in magnesium instead of calcium.
As your body gets most of its nutrients from your food, diet is the most widely recognized reason for any deficiency. Consuming particular kinds of food and drink prevents your body’s capacity to absorb minerals and influences their bioavailability.
Furthermore, here are the following possible causes of calcium deficiency:
- Lack of parathyroid hormone (PTH)
- Kidney failure
- Vitamin D deficiency
- Consuming too much magnesium
- Phosphate deficiency
- Coeliac disease, Crohn’s disease, inflammatory bowel disease, and some other digestive disorders
- Prolonged use of certain medications, such as corticosteroid or chemotherapy
If you stick to a vegan diet, you may have calcium insufficiency if you do not eat enough calcium-fortified foods. Vegan supplements can support refilling those missing nutrients. Suppose you are lactose intolerant. Then, you should eat plenty of non-dairy food varieties that are rich in calcium to avoid developing a deficiency.
Possible Side Effects of Magnesium and Calcium Supplements
Side effects from taking magnesium and calcium supplements are not too many to mention. With an oral spray, you may experience a laxative impact if you take it excessively. However, supplementing with food decreases these effects. On the other hand, you can take these minerals transdermally. This is a quick and compelling option in contrast to tablets, and you do not need to take them with food or drink.
While in calcium supplement, you may feel constipated or bloated. Once more, to keep away from this, take your supplements with a meal and spread them for the day. Moreover, calcium citrate typically has less intense side effects than calcium carbonate.
Calcium magnesium supplements contain two nutrients that may improve bone health, mood, immunity, and sleep quality. Some people look for calcium magnesium zinc supplements to build bone strength. However, as long as you get enough of these minerals through your diet, you probably do not have to take these supplements.
If you are uncertain about the supplements you need, then speak with your doctor. Also, remember that you should not take more than the dosage recommended on the package.
Calcium Is Needed for Strong Bones.
Prevention and Treatment for Those Who Have Bone Diseases.
Why You Can’t Skip Magnesium If You’re Taking Vitamin D.
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