"Before adding something new, it helps to understand what your body actually needs, because some supplements can interact with each other, with medications or with certain health conditions," states Dr. Chris Mohr, Ph.D., RD, a fitness and nutrition advisor for Garage Gym Reviews.
"The goal should be to fill gaps when needed, ideally after talking with your healthcare provider, not to take something just because it is popular, trending or seen on social media," he stresses. "Supplements should complement a great, balanced diet."
"A lot of people are turning to magnesium for sleep, stress, muscle cramps, digestion or recovery," Dr. Mohr explains. "There can be a place for it, but like most things in nutrition, it's not black and white. Whether it's helpful really depends on the person, their diet and whether they actually need more."
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Stop Pairing This Common Supplement With Magnesium, Dietitians Warn
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In simpler terms: Let's pretend large supplemental doses of calcium and magnesium try to walk into a bar together. Stick with us, here. They arrive at the doorway (that's your body), and neither one yields.
Notably, registered dietitians share that you may need to take supplemental calcium and magnesium, and they're not advising you to ignore medical advice. However, the way you schedule your supplementation matters.
Indeed, the Office of Dietary Supplements notes that calcium is best absorbed when taken in doses of 500 mg or fewer.
Schmidt also points out that this advice applies to magnesium and calcium supplements. "Foods naturally containing calcium and magnesium are generally balanced and do not usually create absorption problems in healthy individuals."
It depends on your age and life status, but generally, adult men should consume 400 to 420 milligrams of magnesium daily. Adult women need about 310 to 320 milligrams of magnesium daily.
Supplements are popular, but RDs recommend a food-first approach. "Good sources of magnesium include beans and legumes, nuts, pumpkin seeds and dark green, leafy vegetables, like spinach and kale," Haire says.
How Much Calcium Do You Need per Day?
Again, it depends on your age and life stage. The recommended daily amounts of calcium for adults are:
1,000 mg for adults ages 19 to 50 (including people who are pregnant or breastfeeding)1,000 mg for adult men ages 51 to 701,200 mg for adult women ages 51 to 701,200 mg for all adults ages 71 and olderMuscle contraction Nerve transmission Blood clotting Hormone release Heart function
Kaidanian adds that some people benefit from a calcium supplement, including those who are:
Following a dairy-free diet Struggling to eat a well-balanced diet, such as not getting dark, leafy-green veggies (a source of calcium)On soy-free diets ("Many sources of soy are fortified with calcium," she says.)Living a sedentary lifestyle and not getting in resistance exercisesPost-menopausal PregnantDairy (milk, yogurt and cheese)Dark, leafy vegetables (FYI: "They need to be consumed in large amounts to meet your daily needs," Kaidanian says.)Soy milk fortified with calciumTofu fortified with calciumSardines (especially if you eat the bones)
Related: 3 Signs You’re Taking Too Much Magnesium, According to Dietitians
Doing your research. What's in your supplement is just as important as what's left out (like high-dose calcium). "Check all the ingredients and feel confident with your purchase," Kaidanian says. "If you are unsure, don’t second-guess. Take the time to know what you are investing in and putting in your body and for what reason."Look for third-party testing. Reputable parties include USP (U.S. Pharmacopeia) and NSF (National Science Foundation), Kaidanian says.Talk to your doctor or dietitian. Kaidanian notes that they're here to assist and can help you "steer clear of any that have exaggerated health claims right on the bottle."
They can also help you avoid untrue claims made online.
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Related: 'I’m a Neurologist—These 3 Popular Supplement Combinations Can Make Your Brain Age Faster'
Sources:
Dr. Chris Mohr, Ph.D., RD, a fitness and nutrition advisor for Garage Gym ReviewsMelissa Schmidt, MS-L, RD, CNSC, HonorHealth's senior director of food and clinical nutrition servicesEleana Kaidanian, RD, CDN, CPT-WFS, the owner and registered dietitian at Long Island NutritionistKendra Haire, RDN, the owner of Radiant Nutrition and Wellness in Austin, TexasMagnesium. National Institutes of Health Office of Dietary Supplements.Calcium. National Institutes of Health Office of Dietary Supplements.Magnesium Supplementation and Blood Pressure: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. Hypertension.Role of Magnesium in Skeletal Muscle Health and Neuromuscular Diseases: A Scoping Review. International Journal of Molecular Sciences.Hence then, the article about dietitians are begging people to stop pairing this common supplement with magnesium was published today ( ) and is available on Parade ( Saudi Arabia ) The editorial team at PressBee has edited and verified it, and it may have been modified, fully republished, or quoted. You can read and follow the updates of this news or article from its original source.
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