Can Magnesium and Calcium Supplements be taken together?

Did you know that both calcium and magnesium needed for our bone health?

The two minerals can be safely taken together as they actually work together to strengthen our bones and their density. Together, they also help regulate our melatonin levels, the hormone responsible for our sleep-wake cycle.

Some studies have found there may also be a magnesium and calcium relationship in our body. If you’re deficient in calcium, you’re likely deficient in magnesium too, and these minerals can be depleted as we age, through pregnancy, by smoking or drinking excess alcohol.

Taking too much magnesium can cause our calcium levels to drop due to competition for absorption as our bodies use them the same way. Supplements are a great option for your magnesium and calcium intake, with both found in multivitamins, but also as individual supplements. There are also many magnesium supplements that contain calcium.

Just make sure that you’re consuming the appropriate ratio of calcium to magnesium, as it’s the balance of these two metals that keep our bones healthy and strong. The ideal dosage is around 2:1, two parts calcium to one part magnesium. The recommended daily intake of magnesium is 320–420mg, or up to 500mg per day for adults, and 1,000–1,200mg per day for calcium. Depending on the person, some suggest taking the minerals in a 1:1 ratio.

Vitamin D and/or zinc can also be taken alongside these minerals.

Some studies have shown that both minerals can impair absorption in the intestines due to their similar chemical structures, so they cancel each other out if taken together and might cause constipation and other problems. For that reason, it’s sometimes recommended to take them separately; calcium in the morning and magnesium in the evening. Talk with your doctor before combining the two supplements, as they can conduct a blood test to search for problem indicators.