01 Nov calcium and magnesium balance
Calcium and magnesium are both essential minerals that function as electrolytes within the body. This means they help transmit electrical impulses between nerve and muscle cells, and also help balance the amount of fluid inside and outside of cells. (1)
You are telling me!!! Have you ever suffered from costochondritis? It is the most bizarre kind of chest pain and electrical spasms in the chest area, specifically the rib cage area on the onset of sleep. Last night I thought: ‘it is calcium’ however, I have since realised that it could be magnesium, a deficiency of which may have been caused by taking a calcium supplement.
The aim of this post is to find out what the interaction between calcium and magnesium is and if this chest phenomena which I assume is costochondritis is due to a lack of calcium or a lack of magnesium.
What causes costochondritis?
Firstly, most sources on the web suggest that this ailment does not have a cause, however, I have it on the authority of a naturopathic / GP that costochondritis can be caused by a lack of magnesium, and can be treated particularly well with magnesium orotate.
It did the trick last night. After ingesting the last of these supplements with a calcium supplement, the pain reduced to a slight buzzing sensation.
What is the relationship between calcium and magnesium?
It would seem across the web literature at least that it is very important to make sure that you are getting enough magnesium if you plan on taking a calcium supplement, and that taking calcium without sufficient levels of magnesium can lead to worse problems.
Magnesium affects the transport of calcium across cell membranes. (1) Furthermore, studies have shown that if magnesium levels are low, taking a calcium supplement can reduce magnesium absorption and retention. (2)
How much magnesium do you need every day?
Adult men ages 19 to 30 need 400 mg of magnesium per day, while men 31 or older need 420 mg per day. Women between the ages of 19 and 30 should intake 310 mg of magnesium per day, while those over 30 should increase their intake to 320 mg per day. (1)
Calcium and magnesium balance
I would say we have our answer. If you are planning to supplement with calcium it is important that you are also getting enough magnesium, and since most of us aren’t, it would be a good idea to buy a good magnesium supplement like Bioceuticals – Muscle eze to supplement magnesium levels, for the ultimate purpose of being able to get calcium levels up to scratch.
Vitamin D also plays a part in calcium absorption, so it is important to get sufficient of this also.
1. Stephanie Chandler. Can Calcium be absorbed without magnesium? [Internet] Livestrong.com; 2013; [Accessed 2013 Nov 1] Available from: http://www.livestrong.com/article/444390-can-calcium-be-absorbed-without-magnesium/
2. Ancient Minerals. 10 signs you are not getting enough magnesium. [Internet] LL Magnetic Clay Inc; 1996 – 2010; [Accessed 2013 Nov 1] Available from: http://www.ancient-minerals.com/magnesium-deficiency/need-more/
3. Nan Kathryn Fuchs, Ph.D. Magnesium: A Key to Calcium Absorption [Internet] The magnesium website; 2013. [Accessed 2013 Nov 1] Available from: http://www.mgwater.com/calmagab.shtml