How do calcium and magnesium work together?

Calcium and magnesium are minerals that have opposite effects. While calcium activates the muscle cells, magnesium is a muscle relaxant. This explains why magnesium helps ease muscle cramps and has properties that protect the heart.

Karin Bucher

1 December 2015 | 2 Min. Reading Time

The latest findings show that the gut can absorb magnesium and calcium at the same time. However, the precise mechanisms by which they are transported require further investigation. Ultimately, however, we need both minerals, and in the right ratio. Otherwise, for example, a magnesium deficiency can lead to a calcium deficiency. Because the two minerals are dependent on each other in many important metabolic processes. So, it’s essential to get enough of both – especially for bone strength.

Recommended daily dose for adults

Calcium 1,000mg
Magnesium 300–400mg

Pregnant women, breastfeeding mothers and elite athletes need slightly more.

Overview of ideal foods

The overview shows different groups of foods, divided into calcium-rich and magnesium-rich.
	Rich in calcium	Rich in magnesium
Drinks	Milk, calciumrich-rich mineral water (min. 300mg/l)	Magnesium rich mineral water (>50mg/l)
Dairy products	All, especially buttermilk, quark, yoghurt, cheese	Altervatives like soya milk, sesame
Meat/fish	Plaice, herring, sardines	Sea fish
Grains	All except wheat bran	Brown rice, millet
Fruit, veg	All fruits, especially dried fruits	Bananas
Vegetables	Broccoli, all types of cabbage, amaranth, algae	Kohlrabi, spinach
Pulses	White beans, chickpeas	Chickpeas, soya beans, lentils, beans
Seeds, nuts	All, especially hazelnuts, pumpkin seeds, poppy seeds	Pumpkin seeds, flaxseed, sunflower seeds, sesame