Calcium and magnesium act synergistically in hundreds of reactions in the body, and they must both be respected and taken in balance. Magnesium is called, “the forgotten mineral” by some. For instance, as important as calcium is in muscle function, the contraction-relaxation phase cannot operate without magnesium. Bones also need healthy balances of both calcium and magnesium. Additionally, calcium is essential for healthy blood, it helps regulate heartbeat, eases insomnia, assists in blood clotting, plays a part in muscle growth and nerve transmission, aids in iron utilization, and regulates passage of nutrients in and out of cells. A National Institutes of Health panel reported that 1/2 of all Americans fall below the RDA in their consumption of calcium, and that was before the RDA increase from 800 to 1500 milligrams per day was suggested (NIH Committee, Nutrition Week 22:7, June 10, 1994). It is also estimated that Americans fall short in their consumption of magnesium, the balancing nutrient to calcium. Magnesium is associated with regulation of body temperature, it activates enzymes necessary for metabolism of carbohydrates and amino acids, stimulates the body's own production of HCl (hydrochloric acid), functions in lipid and protein metabolism (essential for rebuilding after injury), and serves as a cofactor for many energy metabolism enzymes. In fact, magnesium is so important in energy production, that, "Trials with magnesium have improved the well-being of patients (with chronic fatigue syndrome)" (Nippon-Rinsho 1992 Nov; 50(11):2679-83). Magnesium's function in protein metabolism and rebuilding after injury makes it useful in providing ligamental nutrient support. Older people may be able to improve their ability to metabolize glucose by taking magnesium supplements, and magnesium may be helpful as a supplement for diabetics (AJCN 1992; 55:1161-1167).

Calcium citrate, calcium aspartate, and calcium malate are highly absorbable forms of calcium. Since there are different amino acid carrier systems which transport minerals across the cell wall, these different forms of calcium take advantage of different carrier systems to ensure optimal absorption. Beware of over-the-counter antacids--they are not an absorbable calcium source! Calcium is not of any benefit to the body unless it is absorbed and utilized. Calcium needs an acidic environment for optimal absorption, whereas antacids buffer the hydrochloric acid (HCL) that is necessary to facilitate absorption.

Clinical applications include muscle spasming (cramps), muscle tone, osteoporosis, faulty nerve transmission, anxiety, PMS, menstrual cramping, insomnia, blood clotting, iron absorption, heartbeat irregularities, hypertension, colon conditions, and chronic fatigue.

Even though calcium is the contraction nutrient and magnesium is the relaxation nutrient, they are both needed for the relaxation cycle to occur. Large amounts of calcium alone can decrease magnesium absorption, and may even facilitate soft tissue calcification. Calcium and magnesium work together to provide normal muscle contraction and relaxation without muscle spasming (uncontrolled contraction).

Calcium, due to its relaxing effect on the smooth muscle of the arteries, has repeatedly been shown in clinical trials to lower blood pressure, therefore demonstrating a potential to reduce risk for heart disease (AJCN 1991; 54:215S-21). Magnesium has also been shown to reduce blood pressure in clinical trials. Magnesium may protect against blood clots (and thus heart attack/stroke) by preventing platelets from sticking together.

Studies demonstrate that calcium supplementation helps to slow and/or prevent some of the damage due to osteoporosis. However, research has shown that in post-menopausal women, "magnesium supplements are more important than calcium in reversing bone loss, according to a May, 1990 report in the Journal of Reproductive Medicine" (Science News. 1998;154:134). Even more recently, magnesium supplementation slowed bone loss in healthy young men who were getting the RDA for the mineral (ibid). Oral supplementation with as much magnesium as calcium helps to prevent bone loss and increase the re-mineralization of weight-bearing, trabecular bone in post-menopausal osteoporotic women (Makgoba NW Datta HK. Eur J Clin Invest. 1992;22:692-696; Abraham GE Grewal H. A total dietary program emphasizing magnesium instead of calcium. J Repro Med. 1990;35:503-507). In contrast, studies show that calcium supplementation alone in daily doses of 1000 to 1500 mg may increase mineral density of non-weight bearing, cortical bone, but it is not effective at increasing re-mineralization of weight-bearing, trabecular bone. In an observational study, 16 out of 19 patients with osteoporosis had lower than normal trabecular bone magnesium content, along with clinical magnesium deficiency (Cohen, L Kitzes R. Israel J Med Sci 1981;17:1123-1125). Magnesium deficiency is actually common in patients with osteoporosis. Magnesium regulates the parathyroid gland, which is the primary organ controlling mineralization of bone. Additionally, megadoses of calcium without magnesium may contribute to abnormal soft tissue calcification and kidney stones. Lack of weight-bearing exercise, low calcium intake, menopause, high sodium/phosphoric acid intake (soda pop is high in phosphoric acid), and exogenous corticosteroid (cortisol; asthma inhalers) intake all increase the risk for osteoporosis.

Calcium helps transport essential minerals to the site of inflammation. For instance, calcium significantly improves symptoms of chronic inflammation in the colon (Ann Chiro 1993;47(10):1049-53). Again, magnesium is also important, as it gets depleted in conditions of inflammation, and is integral to the healing process. Magnesium decreases swelling, and, "is effective in the treatment of inflammatory skin diseases" (Hautarzt. 1990;41:602-5).

Latest research has shown that calcium supplementation alone may contribute to the formation of calcium oxalate kidney stones. However, magnesium, especially when given with vitamin B-6, dissolves calcium phosphate stones, and may prevent calcium oxalate kidney stones (Balch J & Balch P. Prescr for Nutr Healing Avery Publ, Garden City Park, NY. 1990. P. 20).

The importance of balancing calcium with magnesium is noted by Christianne Northrup, MD., who recommends a ratio of 1:1 for PMS symptoms (Northrup, C. MD. Women's Bodies, Women's Wisdom. Judy Piatkus Publ. London, England, 1995). Magnesium supplementation has been shown, in double-blind trials, to be effective in relieving premenstrual symptoms. Melvyn R Werbach, MD, believes that even though many nutrients are implicated in the development of PMS, the borderline magnesium levels seen in PMS patients can explain most of the symptoms (Werbach, M. MD, J Alt & Comp Med. Feb. 1994;12(2). He notes that marginal deficiency of magnesium can deplete brain dopamine, impair estrogen metabolism, increase insulin secretion, and cause enlargement of the adrenal cortex (responsible for producing many hormones including sex hormones, stress hormones, and blood-sugar hormones). Magnesium and calcium are both needed to prevent the muscle spasms of menstrual cramps.

As important as calcium is to the production and maintenance of healthy bones and teeth, we also know that magnesium is known to prevent tooth decay, by binding calcium to the enamel (Garrison & Somer, Nutr Desk Ref. p. 68).

Calcium combined with magnesium can provide great symptomatic relief during heartburn (Postgrad Med 1993;93(6):149-50). Use should be temporary, until a practitioner’s diagnosis reveals underlying causes. It should be recognized that this is only treatment of a symptom, whereas the underlying cause can vary. When calcium and magnesium are used for temporary relief of pain, underlying causes need to be addressed, including hypo or hypersecretion of hydrochloric acid in the stomach.

Ascorbic acid (vitamin C), being slightly acidic, accelerates the absorption of minerals, such as calcium and iron.

HCL provides an acidic environment for the optimal absorption of calcium.

Vitamin D increases the absorption of calcium; in fact, in conditions of low calcium (hypocalcemia), when oral calcium fails to reverse the disorder, pharmacological (high) doses of vitamin D are recommended (Shils M & Young V. Modern Nutrition in Health and Disease. Lea & Febiger, Phil. PA 1988). In addition to the fact that vitamin D is needed for calcium absorption, is the fact that many people feel we are in a dire deficiency state for vitamin D. Risk for deficiency is increased by low light exposure, diabetes, hypertension, and anti-convulsant drug therapy. The New England Journal of Medicine reports that vitamin D deficiency is common, even in those people exceeding the RDA, and also in those without apparent risk factors for D deficiency (NEJM 1998;338:777-783).

Disclaimer: The statements above have not been evaluated by the FDA. The nutritional suggestions and research provided are for informational purposes only and are not intended to diagnose, treat, cure or prevent disease and should not be used as a substitute for sound medical advice. Please see your health care professional in all matters pertaining to your physical health.

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