The latest findings show that the gut can absorb magnesium and calcium at the same time. However, the precise mechanisms by which they are transported require further investigation. Ultimately, however, we need both minerals, and in the right ratio. Otherwise, for example, a magnesium deficiency can lead to a calcium deficiency. Because the two minerals are dependent on each other in many important metabolic processes. So, it’s essential to get enough of both – especially for bone strength.
Recommended daily dose for adults
- Calcium 1,000mg
- Magnesium 300–400mg
Overview of ideal foods
|Group||Rich in calcium||Rich in magnesium|
|Drinks||Milk, calciumrich-rich mineral water (min. 300mg/l)||Magnesium rich mineral water (>50mg/l)|
|Dairy products||All, especially buttermilk, quark, yoghurt, cheese||Altervatives like soya milk, sesame|
|Meat/fish||Plaice, herring, sardines||Sea fish|
|Grains||All except wheat bran||Brown rice, millet|
|Fruit, veg||All fruits, especially dried fruits||Bananas|
|Vegetables||Broccoli, all types of cabbage, amaranth, algae||Kohlrabi, spinach|
|Pulses||White beans, chickpeas||Chickpeas, soya beans, lentils, beans|
All, especially hazelnuts, pumpkin seeds, poppy seeds
||Pumpkin seeds, flaxseed, sunflower seeds, sesame|
Tips for meals throughout the day
Oat muesli with sesame seeds, sunflower seeds, puffed amaranth, fruits and hazelnuts
For example, 100g brown rice, 150g spinach or 25g pumpkin seeds.
Broccoli soup with amaranth bread
Get into the habit of adding pumpkin seeds to your salad, or snacking on them between meals
Drink one litre of mineral water with a high magnesium content of 150mg/l.
If you’re mindful about what you eat, your diet – whether vegan or normal – should cover your calcium and magnesium needs.