Preventing Magnesium Deficiency When Taking Calcium and Magnesium
Generally natural, unrefined foods contain an equal balance of Calcium and Magnesium, with the exception of milk products which have almost a nine to one Calcium to Magnesium ratio. But in the old days, milk products would be used mostly with whole grains (unrefined food) which have more Magnesium than Calcium, so things tended to balance in the Calcium Magnesium department.
Calcium and Magnesium supplementation works the best for most people when taken in equal quantities. Taking Calcium and Magnesium in a two to one ratio can make the Calcium usable in the body but does not usually cure a Magnesium deficiency because the body absorbs and utilizes Calcium in the same t two to one ratio.
Clinically, we have found the most effective way to supplement Magnesium and Calcium, for the majority of people, is to use a one to one ratio (equal parts Calcium and Magnesium). Vitamin-D is also needed for optimal utilization of Calcium.
The type of Calcium and Magnesium taken is very important! Calcium Carbonate and Magnesium Oxide do not work well because they are like ground up rock and are very poorly absorbed. Many people mistakenly think they have taken enough Magnesium when using this common supplement containing twice as much Calcium as Magnesium. Not so!
We find the most effective Calcium / Magnesium supplements are those found in the Krebs Cycle, chelated minerals, citrates, lactates, and aspartates. Our favorite for people with sleep and bone problems is Ultra Cal Nite by Source Naturals. It contains a one to one Calcium / Magnesium ratio, uses Krebs Cycle minerals, was designed to rebuild and repair bone at night and is extremely effective in helping people sleep well. Many people, especially women, find two tablets before bedtime improves sleep significantly! Disadvantages are it is a relatively large tablet and some may need to soak it in water before bedtime or crush it. It also contains some soy. Many find it to be a good energy producer.
The least amount of Magnesium that should ever be taken with Calcium is five parts Calcium to one of Magnesium and that is only for people suffering with cold sores, canker sores, herpes, cold or flu symptoms and wanting to shift a Calcium deficiency. Chronically taking antacid s like Tums with Calcium, sucrose, and no Magnesium is asking for major health problems! Please read your labels!
People drinking large quantities of milk, or eating yogurt, might consider taking plain Magnesium like Ultra Mag,(Source Naturals), because a glass of milk or a container of yogurt has about 300 milligrams of Calcium to only about 30 milligrams of Magnesium. Consider chasing your container of yogurt or glass of milk with a tablet of Ultra Mag.
To summarize: It’s the balance of Calcium to Magnesium in the body that is most important. Taking a Calcium / Magnesium supplement that supplies Calcium and Magnesium in a two to one ration will not change an existing deficiency. Realize these are common conditions and each individual is different and lives with different circumstances. Pay close attention to your body and how you feel. As you explore your Calcium / Magnesium balance keep a record of your symptoms and reactions. Discuss your questions with a knowledgeable health care practitioner.