Magnesium and calcium: their impact on our health
Magnesium and calcium are essential minerals. They play a key role in maintaining healthy bones and teeth, muscle and nerve function, energy production and blood clotting. But how much do we actually need, and what are the signs of a deficiency?
Magnesium and calcium: minerals in harmony
Magnesium and calcium are chemically similar but serve different functions in the body. Because of their similarity, if was long thought that they interfered with each other’s absorption or even cancelled out each other’s effects. However, this assumption is incorrect.
Can magnesium and calcium be taken together?
The body absorbs calcium and magnesium using different transport mechanisms, meaning that their uptake and release into the bloodstream occur independently. Some metabolic processes depend on both magnesium and calcium being present simultaneously. For this reason, it makes sense to take them together. As many foods contain both minerals, a balanced diet helps ensure that the body is optimally supplied.
Foods rich in magnesium and calcium
|
Dairy products
|
High in calcium | High in magnesium |
|---|---|---|
|
Dairy products
|
Cheese (especially Parmesan), yoghurt, buttermilk, feta, mozzarella
|
Cheese (esp. hard cheese)
|
|
Meat/fish
|
Sardines in oil, herring, plaice
|
Liver, poultry, saltwater fish, seafood
|
|
Grains
|
Amaranth, quinoa, oats
|
Wheat bran, quinoa, amaranth
|
|
Fruit
|
Dried fruit
|
Berries, bananas, dried fruit
|
|
Vegetables
|
Kale, spinach, rocket, broccoli
|
Swiss chard, spinach, leafy greens
|
|
Pulses
|
Soya beans, white beans, chickpeas
|
Kidney beans, peas, soya beans, lentils,
chickpeas |
|
Seeds, nuts
|
Hazelnuts, Brazil nuts, almonds
|
Sunflower seeds, almonds, pumpkin seeds, flaxseed, chia, sesame, Brazil nuts
|
|
Drinks
|
Calcium-rich mineral water (> 150mg/l), milk
|
Espresso, fruit juices (e. g. blackcurrant juice), magnesium-rich (mineral) water (>100mg/l)
|
FAQs
Magnesium is essential for building bones and teeth and ensuring normal nerve and muscle function. Many enzymes and metabolic processes also depend on sufficient magnesium levels.
The guideline value is 300-400mg per day, with higher requirements for pregnant and breastfeeding women, older adults and athletes.
Magnesium is linked to better sleep as it promotes muscle relaxation and supports melatonin production – the hormone that regulates sleep cycles. However, research isn't yet conclusive enough to provide a general recommendation.
Those at risk of a calcium deficiency include older adults and post-menopausal women. People on a purely plant-based diet may also be affected. In such cases, supplements or calcium-fortified plant-based products (e.g. milk alternatives) may be beneficial.
Magnesium deficiency is rare, and not every muscle cramp is caused by low magnesium levels. However, chronic alcohol consumption, regular use of certain medications and digestive disorders can contribute to deficiency. The resulting symptoms of magnesium deficiency are heart and muscle dysfunction and a higher incidence of cramps.
When taking supplements – such as tablets – as little as 300mg of extra magnesium per day can cause diarrhoea and digestive disorders.
Like magnesium, calcium is essential for bones and teeth. It also acts as a messenger within cells, transmitting signals between nerve cells. For this reason, the release of calcium is crucial for functions like muscle movements and sensory processing, such as hearing and vision. Calcium also plays a vital role in blood clotting and therefore wound healing. Up to 1.3kg of calcium is stored in our bones and teeth.
The Swiss Society for Nutrition (SSN) recommends a daily intake of around 1,000mg for adults.
The body stores calcium in our bones. If intake is insufficient, the body draws on these reserves and breaks down calcium from the bones. As a result, a prolonged deficiency into adulthood can take the form of bone demineralisation (osteomalacia or osteoporosis). An acute calcium deficiency may cause increased nerve and muscle excitability, resulting in tingling sensations and muscle cramps.
An excessive intake of certain minerals can cause more damage to the body than good. For example, excessive calcium intake can contribute to the formation of kidney stones and impair kidney function in people prone to the condition.
Supplements are beneficial if – despite a balanced diet – intake is insufficient or a deficiency is diagnosed. This is the only case where they help the body’s functions.
Everyday tips
- Calcium- and magnesium-rich snacks: Sprinkle pumpkin seeds on salads or enjoy them as a snack.
- Mineral water for more calcium: Calcium-rich mineral water (>150mg/l) can be a significant source of calcium. However, a mineral water can only be described as containing calcium if it contains more than 150mg of calcium per litre. For this reason, check the magnesium and calcium content of mineral water before buying. Levels can vary widely and are given on the label.
- Eat a balanced diet: A well-balanced diet provides enough calcium and magnesium to meet daily needs. Many plant-based sources are also available for those following a vegan diet. Supplements are only necessary in specific cases. Selecting the right foods is the best way to prevent deficiencies.
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