Maybe you already know how important calcium and magnesium are for the human body or would like more information about calcium magnesium as a dietary supplement? Then you have come to the right place. We provide you with comprehensive information, inform you about risks and present some of our editorial favourites of calcium magnesium supplements.
We are very pleased that you have found your way to our big calcium magnesium test 2021! We will give you all the information you need and more. Not only will you learn about the role calcium and magnesium play in the body, but also how much you should take, what happens if you have a deficiency and much more!
- 1 Weekly newsletter with the best personal finance tips
- 2 Summary
- 3 The Best Calcium Magnesium: Our Picks
- 4 Guide: Questions you should ask yourself before buying calcium magnesium
- 4.1 What is calcium magnesium?
- 4.2 How does calcium magnesium work?
- 4.3 How does a calcium magnesium deficiency manifest itself?
- 4.4 When and for whom is calcium magnesium useful?
- 4.5 What are the alternatives to calcium magnesium supplements?
- 4.6 What are the possible side effects of taking calcium magnesium?
- 5 Decision: What types of calcium magnesium are there and which is right for you?
- 6 Buying criteria: You can compare and evaluate calcium magnesium using these criteria
- 7 Trivia: Interesting facts about calcium magnesium
- Calcium and magnesium are very important minerals for the human body. They support the functioning and maintenance of bones and muscles.
- Many calcium magnesium preparations are produced with zinc and vitamin D3. Vitamin D helps calcium to be better absorbed in the body.
- You should not take any supplements, especially if you have health problems, until you have consulted your doctor or nutritionist. Special care should also be taken during pregnancy or for women who are breastfeeding!
The Best Calcium Magnesium: Our Picks
Guide: Questions you should ask yourself before buying calcium magnesium
What is calcium magnesium?
Calcium is most abundant in human organisms. However, the need for and supply of calcium varies greatly from individual to individual. The substance is needed, for example, to maintain normal bone density and for functioning impulse conduction, i.e. communication between nerve cells.(2, 8, 12, 13)
Magnesium, on the other hand, is very important for the metabolism of energy. The interaction of calcium and magnesium is also essential for intact muscle function.(2, 9, 10, 14)
How does calcium magnesium work?
Among other things, they are needed to enable smooth muscle function through normal conduction. In addition, the minerals are important for normal electrolyte balance and energy metabolism. Calcium and magnesium are important for the contraction as well as the relaxation of the muscle cells.(2, 14)
Another important example is the function of the parathormone. The parathyroid hormone ensures that calcium is absorbed and made available to the body. Magnesium is needed to carry out this process correctly.(1, 13)
How does a calcium magnesium deficiency manifest itself?
If there is a severe deficiency of calcium, the body breaks down bone mass. As a result of the loss of bone mass, bone softening occurs. This clinical picture is called osteomalacia in adults and rickets in children.(8)
A massive magnesium deficiency can occur, of course, if the intake is already too low in the long term and there is also a high magnesium loss (due to heavy sweating or urination).(4, 5)
Here is a list of possible symptoms of magnesium deficiency(4, 5)
- Muscle cramps of the skeletal muscles
- Muscle tension
- Cardiac arrhythmias
- Migraines and back of the headaches
- Dizziness, nervousness and lack of concentration
When and for whom is calcium magnesium useful?
To find out whether you have a specific mineral or nutrient deficiency or an increased need, it is best to consult a doctor or laboratory. They can test your blood and health and provide you with accurate information.
If you do not have time to visit a doctor, please check with other health professionals. You can also consult a pharmacist or nutritionist before taking the product.
What are the alternatives to calcium magnesium supplements?
- Milk and dairy products
- Wholemeal bread
- Certain vegetables (e.g. broccoli and beans)
- Mineral water with a high calcium magnesium content
In principle, the best alternative to calcium magnesium supplements is conventional food. The minerals are found in an astonishing number of foods! Examples include certain vegetables such as broccoli, leeks and beans, which contain calcium and magnesium. An example of a calcium source is milk and dairy products such as yoghurt and cheese. An example of a magnesium source is wholemeal bread.(1, 3, 5, 6, 11)
Don't forget mineral water! Because in them the calcium and magnesium availability is similarly high as in milk, wholemeal bread or supplements. And they are also completely calorie-free. (6)
With various food intolerances, it can of course be difficult to cover the daily requirement of calcium and magnesium. Drinking mineral water is therefore an alternative, regardless of food intolerance or vegan lifestyle.
What are the possible side effects of taking calcium magnesium?
With regard to the increased oral intake of magnesium, there are no life-threatening side effects. However, magnesium has a water-binding effect. This can lead to softening of the stool in the intestinal tract. However, if the daily intake of magnesium is reduced and then slowly increased again, this side effect should usually disappear.(4, 5, 14)
Decision: What types of calcium magnesium are there and which is right for you?
There are different types of calcium magnesium preparations. Starting with the consistency, in capsule or powder form, to the natural extraction of the minerals, e.g. from sea corals. In addition, there are countless preparations that contain zinc and/or vitamin D3. We have classified the mineral preparations as follows:
- Calcium magnesium capsules
- Calcium magnesium powder (obtained from Sango sea coral)
- Calcium magnesium with zinc and vitamin D
We will explain the advantages and disadvantages of the three different types in more detail in the next few paragraphs.
What distinguishes calcium magnesium capsules and what are their advantages and disadvantages?
The simple calcium magnesium capsules contain exactly what you are looking for if you want a calcium magnesium supplement. There are no other minerals in them - just pure calcium carbonate and magnesium oxide.
Because they are capsules, they are very easy to take. Simply take them with or between meals with a glass of water. In addition, the compact form means you can take them on the go and carry them with you when you travel.
However, the capsule also contains a form of cellulose. If you don't want that, we recommend the powder version of the supplement.
We show you further advantages and disadvantages in the following table:
What are the advantages and disadvantages of Sango Sea Coral Calcium Magnesium Powder?
Calcium magnesium powder is extracted from Sango sea coral. It therefore occurs naturally, but often grows in a radiation-exposed area in Okinawa, Japan. Of course, the importers and manufacturers always carry out radiation checks to rule out excessive exposure.
The powder usually contains no other ingredients than the highly dosed Sango sea coral powder with calcium and magnesium in the body's own ratio of 2:1.
Due to the powder form and the natural occurrence, the coral powders are also usually free of separating agents, colourings and gelatine. They are also vegan, gluten-free and have not been genetically manipulated.
What are the advantages and disadvantages of calcium magnesium with zinc and vitamin D?
As the name suggests, these preparations also contain additional substances. In this case, zinc and vitamin D. The substances in such preparations have been optimised so that they do not hinder each other but support the body's absorption.
For example, vitamin D supports the absorption of calcium. Vitamin D also supports normal calcium levels in the blood and healthy bones.
Zinc, on the other hand, helps maintain healthy bones, nails and skin. Zinc also supports the immune system and protects your cells from oxidative stress.
Buying criteria: You can compare and evaluate calcium magnesium using these criteria
When choosing your calcium magnesium supplement, you can distinguish between the individual products on the basis of various criteria:
Basically, always look for high quality and possibly also look for certificates from the manufacturer. In any case, also follow the recommendations given by your doctor.
You will find a dosage recommendation on every package or on the package insert.
The recommended daily dosage for capsules is 2-4 capsules, depending on the manufacturer and the dosage in the product. However, you should take these 2 times. You can find out more about this a little later in our article under the heading "Recommended intake".
If you take the capsules, you will take 2304 mg of magnesium citrate (contains 320 mg of magnesium) and 1576 mg of calcium citrate (contains 320 mg of calcium) per day.(2)
If you opt for a powder, which in this case, from the NatureLove brand, is obtained from coral, the dosage is somewhat higher. Here, the calcium contained is 600 mg and the magnesium 300 mg.
The ingredients that make up the majority of a calcium magnesium supplement are: Calcium citrate or calcium carbonate and magnesium citrate or magnesium oxide.
If you decide to take capsules, the capsule shell is usually made of hydroxypropylmethylcellulose. Powder preparations do not have this ingredient, as they do not have to be kept in a shell.
In most cases, an antioxidant is also added to make the preparations more durable and to protect them against oxidation. This agent is ascorbyl palmitate, for example.(2)
You will also find the recommended intake on the package or on the enclosed label. The information in the table below is a summary from various manufacturers. Before taking your preparation, make sure you know what the manufacturer's recommended intake is.
Since different manufacturers sell products with different dosages, it is especially important to pay attention to this. Otherwise it is possible not to compensate for the deficiency or to take too much of the preparation.
As a rule, it is recommended to take the capsules or powder with meals or a drink.
|Type of preparation||Dosage||Recommended use|
|Capsules||2-4 capsules per day (morning and evening)||Take with or between meals with plenty of water|
|Powder||2 times daily 1.5g (approx. half a teaspoon)||Stir into plenty of water and drink with or between meals|
Trivia: Interesting facts about calcium magnesium
Now that you have collected enough information about mineral supplements, we would like to give you some more information. If you have pets, you may also find valuable information here.
What is the shelf life of calcium magnesium supplements?
Calcium magnesium preparations usually have a very long shelf life. Unlike fresh food, they are not quickly perishable products. In addition, preservatives are added to many preparations.
Similar to medicines, such preparations usually do not "go bad", but their effect only decreases.
Nevertheless, there is a date on most packages that indicates the best-before date until which you can take the tablets.
What foods contain calcium magnesium?
Calcium is mainly found in milk and dairy products. If you drink enough milk, you can cover your daily calcium requirement with it. (1, 3, 8, 11)
The amount of magnesium that adults should consume in a day can be obtained through normal food intake. The amount is about 300-400 mg for women and men. Drinking soft drinks and beer and eating wholemeal bread can cover this requirement. (4, 5)
Another alternative is to drink mineralised water. This contains similar amounts of calcium and magnesium as milk, wholemeal bread, certain vegetables or food supplements. (5, 6)
Can I also give calcium magnesium supplements to my pet?
A balanced calcium and magnesium household is very important not only for humans but also for animals such as dogs and cats.
Magnesium is very important for the mineralisation of the bones, relaxation and contraction of the muscle and the neuronal transmission of excitation, not only in humans but also in dogs and cats. (7)
Unfortunately, the current number of studies on small animals and their calcium magnesium balance is not very large. Many studies on animals have been conducted in cattle medicine. (7)
If you would like more information about this or are concerned about the health of your beloved four-legged friend, it is best to consult a veterinarian. They will do all the necessary checks and answer your questions.
Photo source: Farion/ 123rf.com
Gleichzeitige Einnahme von Magnesium und Calcium
Calcium Magnesium (Calcium-/Magnesiumcitrat)
Ernährung bei Adipositas: zur Gewichtsreduktion (Autoren: Jennifer Frühwirth, Christa Schöllbauer, Helena Schramm) Seite 21-22
Magnesium – ein bedeutender Mineralstoff für Prävention und Therapie (Autor: Prof. Dr. rer. nat. Jürgen Vormann)
Physiologie und Pathophysiologie von Magnesium (Autor: Prof. Dr. rer. nat. Jürgen Vormann)
Mineralwasser als Beitrag zur Nährstoffversorgung – Bioverfügbarkeit von Calcium und Magnesium aus unterschiedlich mineralisierten Mineralwässern (Autoren: I Schneider, T Greupner, A Hahn)
Magnesium bei Hund und Katze – physiologische Aspekte, Messung und Störungen im Magnesiumhaushalt (Autoren: N. Schulz, A. Güssow, N. Bauer, A. Moritz)
Ausgewählte Fragen und Antworten zu Calcium (Herausgeber: Deutsche Gesellschaft für Ernährung e. V.)
Magnesium-Fact Sheet for Health Professionals (National Institute of Health - Office of Dietary Supplements)
Magnesium – das unterschätzte Mineral: Rolle von Magnesium im Stoffwechsel und praktische Empfehlungen (Autor: Dr. Roland Stegmann)
Calcium - durch Ernährung oder Supplemente?
Estimation of Total Usual Calcium and Vitamin D Intakes in the United States (Autoren: Regan L. Bailey, Kevin W. Dodd, Joseph A. Goldman, Jaime J. Gahche, Johanna T. Dwyer, Alanna J. Moshfegh, Christopher T. Sempos, Mary Frances Picciano) Seite 817-822
Calciummangel - Beitrag des Zentrums der Gesundheit
Magnesium im ambitionierten Breitensport – ein Update (Autoren:Predel, Weisser, Latsch, Schramm, Hohlfeld, Randerath)