magnesium and calcium for bone health
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Mighty Minerals for Bone Health & More

Are you getting enough magnesium and calcium from diet alone, or is it time to supplement?

By Karen Truhe, M.P.H.

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Magnesium is a mineral that is necessary for hundreds of important functions in the body, including keeping blood pressure in check, supporting bone health and transmitting nerve signals. Many people take a calcium supplement alongside magnesium. Why? Calcium and magnesium work together to support nerve conduction, bone health and more.

Low magnesium levels are surprisingly common. Side effects of magnesium deficiency include constipation, difficulty sleeping and brittle nails.

According to the National Institutes of Health Office of Dietary Supplements, the recommended daily allowance (RDA) for magnesium is 400 milligrams per day for men and 310 milligrams per day for women. Seeds and nuts are good food sources of magnesium, as are leafy greens such as spinach.

When should I take magnesium?

A daily magnesium supplement is an easy way to ensure you’re getting enough of this important mineral. Since this is something you’ll be taking every day, it’s a good idea to take it at the same time every day so that it becomes part of your routine. Some health professionals recommend splitting the dose and taking half with your morning meal and half in the evening.

When should I take calcium?

The RDA for calcium for both men and woman is 1,000 milligrams/day. Dairy products are the richest natural source of calcium. Vegans and older adults may benefit from a daily supplement.

Health professionals recommend taking calcium with meals as well and splitting the dosage for optimal absorption.

Talk to your doctor before starting any new supplement regimen.

We recommend:

Nature Made Magnesium Citrate Liquid Softgels (250 milligrams)

Take 2 softgels daily, with meals.

Rainbow Light Calcium Citrate Mini-Tablets with Vitamin D3

Easy to swallow and gentle on the stomach. Vegetarian and gluten-free.

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