Needed for more than 300 biochemical reactions in the body. Maintains muscle and nerve functions; keeps heart rhythm regular; strengthens teeth and bones.
How Much: RDA = 420 mg for men age 31 and older; 320 mg for women age 31 and older.
Too Much: UL = 350 mg, supplements only; no upper limit via diet.
Too Little: Symptoms include loss of appetite, nausea, vomiting, fatigue and weakness.
Foods: Kelp, wheat germ, soy beans, almonds, cashews, sunflower seeds, beans, potatoes and peanut butter.
Interactions: Some diuretics, bone drugs, antibiotics and iron.
Research Note: A study shows higher intakes of fiber and magnesium may decrease the risk of type 2 diabetes.
Yes, you can take calcium and magnesium together. I think of it like the oxygen-carbon dioxide cycle… one needs the other in order to work.
I need a lot of mag, sometimes close to 1500mg a day without calcium to use some of it up. If this is more than your body wants, you’ll just spend the day running to the bathroom. (anyone remember Milk of Magnesia?)
Our bodies usually have an easier time absorbing chelated magnesium, but magnesium oxide is much easier to find at the store and is the one used in cal/mag. Other than that, there isn’t much difference between the two.
By the way, all the books agree that 420 for men and 320 for women is way too low and should probably be double that figure.
2400 calcium/1200 magnesium daily.
Is this too much magnesium?
My doctor told me to get the 2400 calcium and I learned that the magnesium keeps me from being constipated.
Should I take calcium and magnesium separately?
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