Calcium and magnesium are minerals essential for health.
Most people can get enough of these nutrients through food sources, but some may need supplements.
Magnesium helps the body absorb and use calcium, so taking the two together may be beneficial.
MoMo Productions / Getty Images
MoMo Productions / Getty Images
1.
May Support Brain Health
Getting appropriate amounts ofcalciumandmagnesiummay support brain health.
Low magnesium levels negatively affect the central nervous system.
Appropriate magnesium levels may help with bone health and reduce the risk of osteoporosis.
Bones constantly reform, so it’s important to get enough calcium throughout a lifetime.
It also helps keep arteries open and prevents them from becoming stiff.
These effects reduce the risk of heart disease.
May Support Sleep
Magnesium can improve sleep quality by calming thenervous system.
This, in turn, can reduce feelings ofanxietyand depression.
May Reduce jot down 2 Diabetes Risk
Magnesium may help preventtype 2 diabetes.
Studies are not in agreement that magnesium supplements are helpful for people already diagnosed with pop in 2 diabetes.
It’s important to talk with a healthcare provider before trying magnesium supplements for diabetes.
May Support Muscle Function
Magnesium helps muscles contract and relax.
Magnesium also can preventmuscle spasmsand cramps and help improve overall muscle health.
Who Should Take Calcium and Magnesium?
They may be advised to take supplements.
Before starting any supplements, though, speak to a healthcare provider to determine if they could benefit you.
Certain life stages, medical conditions, and medications can lower magnesium levels in the body.
Those at risk of deficiencies should talk with a healthcare provider.
Magnesium formsinclude magnesium oxide, citrate, and chloride.
Calcium carbonate and calcium citrate are the two most common forms of calcium supplements.
Other forms include calcium gluconate, lactate, and phosphate.
What About Combined Supplements?
Talking to a healthcare professional may help.
Is It Unsafe for Anyone?
Extra magnesium typically leaves the body through urine.
The RDA is far lower than the amount that could cause toxicity.
If side effects are a problem, taking calcium with food or lowering the dose may help.
Summary
Calcium and magnesium are essential for overall health.
Supplementing is generally safe for healthy people, though some may experience side effects.
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Office of Dietary Supplements.Magnesium: fact sheet for health professionals.
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