Cal/Mag for Body/Mind

Calcium and magnesium are often seen paired together in nutritional supplements, as these two nutrients are not only synergistic in their functions but also both essential and commonly lacking in the typical modern diet. It has been estimated that nearly half of the adults in the US are magnesium deficient [1], and half of the global population are calcium deficient [2]. In the US, calcium deficiency tends to disproportionately affect older/elderly adults, teenagers, minorities, and those who are overweight [3].Calcium is known mostly for its central role in bone health but has so many other important functions in the body. Yes, supplementary calcium is known to help ward off the risk of osteoporosis, but it is less known for the critical roles it plays in keeping your muscles, nerves, and heart healthy. Calcium is required for the critical metabolic functions of vascular contraction and vasodilation, muscle function, nerve transmission, intracellular signaling, and hormonal secretion. When calcium intake is inadequate to fulfill all of these needs, the body uses calcium from your bones as a reservoir to maintain serum calcium levels. Osteoporosis occurs when the creation of new bone doesn’t keep up with the removal of old bone, resulting in decreased bone mineral density [4].

How does Magnesium help with Calcium?

Magnesium is also essential for the absorption of calcium, the formation of bone, and impacts the activity of parathyroid hormone (a regulator of calcium homeostasis) [5]. Because sixty percent of the body’s magnesium is stored in bone, when serum levels are low, magnesium is pulled out of bone storage when it is needed for other biological functions (much like calcium). This process, again, can lead to reduced bone mineral density and osteoporosis.

On a more positive note, when magnesium levels are adequate, it helps keep dissolved calcium available in the blood for distribution throughout the body and stops excess calcium from being deposited unevenly in the internal organs [6]. Magnesium also stimulates a hormone called calcitonin, which helps to preserve bone structure by drawing calcium out of the blood and back into the bones, lowering the likelihood of osteoporosis, some forms of arthritis, heart attack and kidney stones [6].

Doesn’t my diet provide enough calcium?

It is very possible to be calcium deficient, even on a nutritious and balanced diet, especially if you are vegan or dairy-free, eat a high protein or high sodium diet (which can cause excess calcium excretion), or have digestive issues that may decrease your calcium absorption [7]. Taking a regular calcium supplement can help to balance any of these issues and make sure you are reaching your daily recommended intake. The calcium citrate/malate in Metabolic Maintenance’s Cal/Mag 1:2 is one of the most bioavailable forms of calcium you can take, and unlike most calcium supplements, it is equally absorbable with or without food so it can be taken at any time of day [7]. Many people choose to take Cal/Mag at bedtime, due to the calming effects of magnesium.

Can Magnesium help with sleep?

One of magnesium’s many functions is that it promotes deep, restorative sleep. Insomnia is actually quite common in magnesium-deficient individuals, and they often report experiencing restless sleep and waking frequently during the night. The mechanism of magnesium’s effects on sleep is related to its role as a regulator of the parasympathetic nervous system, which is the system responsible for promoting calm and relaxation [8]. It also helps to regulate melatonin [9] and GABA, the neurotransmitter responsible for quieting the nervous system [10].

Magnesium is involved in over 300 biochemical reactions in the body, including protein synthesis, muscle and nerve function, blood glucose control, and blood pressure regulation. It helps to maintain regularity of the heartbeat and has been found to reduce the risk of cardiovascular disease risk [11].  Maintaining adequate magnesium levels in the body is not only essential for proper circulation and distribution of calcium, but also for the activation of vitamin D so that it can facilitate calcium absorption [6].

Cal/Mag 1:2 formula offers double the magnesium to calcium ratio that has been recommended by research and health professionals to address clinical deficiencies of these important elements [6]. In addition, this formula includes essential minerals, zinc, potassium, and boron, which all have scientifically-supported relationships with calcium bioavailability and use in the body.

Zinc has been demonstrated to have a stimulatory effect on bone formation and mineralization while also inhibiting bone resorption [12]. Zinc also appears to have protective effects for cardiac health, as deficiency has been linked to heart disease, and replenishing zinc has been shown to improve cardiac function [13].

Potassium is an electrolyte that plays a key role in maintaining a regular heartbeat and normal blood pressure. Potassium citrate supplementation was found to improve calcium balance in older men and women, possibly through neutralization of dietary acids [14].

Boron plays a role in the formation of hormones such as estradiol, supporting bone health by prevention of demineralization [15]. Boron also increases the effectiveness of vitamin D.

Talk to your healthcare professional about the benefits of adding Cal/Mag 1:2 to your diet, and sleep soundly knowing you’re doing your best to nutritionally protect your bones, heart, and overall health.


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