While magnesium intake has also increased, it has only done so by 1.5-3 times, resulting in an average dietary calcium to magnesium intake ratio (Ca:Mg) of greater than 3.0 among adults in the United States. Calcium to Magnesium Intake Ratio may be More Important than Intake of Either Alone However, increasing magnesium intake alone in some studies has not always shown to be beneficial, even for the above health effects. Magnesium also regulates sodium, potassium, proton and calcium transport, all especially important for heart health. There has been additional evidence showing a potential relationship between magnesium deficiency, chronic inflammation, CRP levels, and the development of multiple types of cancer, including breast cancer and colorectal cancer. It’s intrinsic to bone and tooth structure, calcium and vitamin D absorption, regulation of the cell cycle and stability of cells. Magnesium is one of the most important co-nutrients for vitamin D metabolism and utilization, and adequate intake of magnesium is especially important for the use of vitamin D within the body. Severe magnesium deficiency can cause cardiac arrhythmias.

While most individuals do get enough calcium, at least half of us do not get enough magnesium on a daily basis, which may lead to health effects ranging from fatigue and loss of appetite, to tremors and muscle cramps. Calcium intake among adults in the United States has increased over the last several decades, with a 3-6 times increase in mean intake, especially among individuals taking supplements. Calcium requirements can be easily achieved through the diet for most individuals, with foods such as dairy, leafy green vegetables, beans and fortified foods. Both are also well-known co-nutrients of vitamin D.īesides being essential for bone health, calcium helps regulate nerve transmission, muscle contractions, blood pressure, and blood clotting. They work together to help the heart muscles beat, the nerve cells to communicate, and the bones to stay strong. Most Get Enough Calcium but Not Enough MagnesiumĬalcium and magnesium are both essential minerals required by all cells to function properly. Today, we will focus on the intricate balance of magnesium and calcium, and their relationship to vitamin D. Some examples include how different nutrients work together for bone health, how they are relied upon for certain enzymes to function, and more specifically, how some nutrients can influence the status and utilization of other nutrients. If one co-nutrient is limited, either missing or not plentiful enough in comparison to another co-nutrient, then the functions they are meant to carry out together may also be limited. Nutrients function in collaboration with each other in a co-dependent relationship. Nutrient intervention studies and individuals may get unexpected results when they don’t include evaluating co-nutrient intake or status

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