Why You Shouldn’t Take Calcium and Magnesium in the Same Dose

Calcium and magnesium are both important nutrients that support bone health, and your body also uses magnesium in over 600 enzymatic reactions such as metabolism, blood pressure regulation, and protein synthesis.

You can get both calcium and magnesium from your food, but many people don’t get adequate amounts of calcium, magnesium, or both, and need to take supplements. You can find supplements that contain both calcium and magnesium, but most recommendations say not to take them at the same time. 

Why Not to Take Them Together

Calcium and magnesium compete for the same absorption pathways, reducing the effectiveness of both. It’s not dangerous to take them together, but they’ll work better if you space them out. 

If you are taking both calcium and magnesium, aim for a 2:1 ratio. For example, if you take 1,000 mg of calcium, you should take 500 mg of magnesium. Your body can’t absorb more than 500 mg of calcium at a time, so if you’re taking higher doses, it’s most effective to divide them up. In this example, you could take 500 mg of calcium with breakfast, 500 mg of calcium with lunch, then 500 mg of magnesium with dinner. 

Types of Calcium and Magnesium

For both calcium and magnesium, it’s important to pick the right kind for your body. Chelated forms of calcium (calcium citrate, calcium lactate, or calcium gluconate) are the easiest for your body to absorb. 

Chelated forms of magnesium are also more easily absorbed by the body. There are several different types of magnesium supplements available, such as:

• Magnesium citrate, which is a general type of magnesium supplement with a mild laxative effect.
• Magnesium glycinate, which is known for its calming effects and is often recommended for sleep, muscle recovery, and managing anxiety/depression. It has less of a laxative effect than Magnesium citrate.
• Magnesium L-Threonate, which is considered the most effective form of magnesium to support brain health and cognition.
• Magnesium malate, which has less laxative effect, may help relieve chronic pain.

Adding Calcium and Magnesium to Your Diet

High doses of calcium supplements are linked with an increased risk of heart disease and kidney stones. Calcium and magnesium can also both interfere with certain types of medications, including antibiotics. Always check with your doctor before adding a supplement to your routine, especially if you are taking medications. 

You can also increase your intake of calcium and magnesium through the foods you eat. Calcium-rich foods include kelp, turnips, collard greens, and dairy products. Magnesium-rich foods include whole grains, dark green vegetables, legumes, nuts, and seeds. For expert guidance on developing a diet and supplement routine that meets your individual needs, schedule a nutrition coaching appointment today.