Calcium and Magnesium: Why These Minerals Work Better Together
Calcium and magnesium are two essential minerals that play important roles in supporting overall health. While each mineral has its own functions in the body, they also work closely together to support bone health, muscle function and nervous system balance.
Understanding the relationship between calcium and magnesium can help ensure you maintain the right balance of these important nutrients.
What Calcium Does in the Body
Calcium is best known for its role in building and maintaining strong bones and teeth. However, it also contributes to several other key functions, including:
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supporting normal muscle contraction
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helping nerves send signals throughout the body
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contributing to normal blood clotting
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supporting heart function
Calcium also plays a role in the body’s fight-or-flight response, helping activate muscles and the nervous system during times of stress.
What Magnesium Does in the Body
Magnesium plays a different but equally important role.
While calcium helps muscles contract, magnesium helps muscles relax. This balancing effect is why magnesium is often associated with relaxation and calm.
Magnesium also supports:
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muscle and nerve function
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energy production
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bone health
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nervous system balance
In addition, magnesium helps regulate calcium levels and supports healthy bone structure.
Why Calcium and Magnesium Need to Be Balanced
Calcium and magnesium are sometimes described as working like opposite ends of a dimmer switch.
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Calcium helps stimulate nerves and muscles
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Magnesium helps relax them
This balance helps support normal muscle and nervous system function.
For example, during stressful situations such as intense exercise, emotional stress or physical exertion, calcium helps activate the body’s response. Magnesium then helps the body return to a calmer state afterwards.
Without enough magnesium, the body may remain in a heightened state of tension.
Calcium and Magnesium Imbalance
While both minerals are essential, magnesium is often the one that people do not get enough of.
There are several reasons for this:
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calcium is frequently promoted for bone health
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calcium supplements are commonly recommended
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many foods are fortified with calcium
Magnesium, however, often receives less attention despite its importance.
The Ideal Calcium to Magnesium Ratio
Some experts suggest that the ideal ratio of calcium to magnesium intake is approximately 2:1 from all sources, including diet and supplements.
However, many modern diets may provide closer to 3:1, meaning calcium intake is higher while magnesium intake may be lower than ideal.
Ensuring adequate magnesium intake may help support a better mineral balance.
Foods Rich in Calcium
Many foods naturally contain calcium.
Good dietary sources include:
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milk, cheese and yoghurt
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leafy greens such as kale
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legumes
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tinned fish such as sardines and salmon
Foods Rich in Magnesium
Magnesium can be found in a variety of plant foods, including:
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leafy green vegetables such as spinach
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nuts such as almonds
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whole grains
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legumes
For example, half a cup of cooked spinach or about 28 grams of almonds provides around 80 mg of magnesium, which is approximately 20% of the recommended daily intake.
Magnesium and Calcium Supplements
While a balanced diet is always important, supplements may help support mineral intake when dietary levels are low.
At Evergreen Healthfoods we offer a range of magnesium and calcium supplements.
We Recommend:
MAG365 Bone Formula combines magnesium with nutrients that support bone health. Simply add a teaspoon of powder to warm water and allow it to dissolve before drinking. It is also available in a delicious exotic lemon flavour.
Cleanmarine Bone Factors is a comprehensive bone health supplement that combines calcium, magnesium, vitamin D3 and vitamin K2 to support normal bone maintenance.
These nutrients work together to support the body’s natural bone-building processes. Calcium helps maintain bone structure, while magnesium contributes to normal muscle and nerve function and helps regulate calcium metabolism. Vitamin D supports calcium absorption, and vitamin K2 helps guide calcium to where it is needed in the body.
Read more about the many health benefits of magnesium.
Lifestyle Habits That Support Bone Health
In addition to nutrition, lifestyle choices can also support healthy bones.
Monitor caffeine intake
Large amounts of caffeine from coffee, tea or energy drinks may increase calcium loss through urine.
Moderate alcohol intake
Excess alcohol consumption may increase the risk of bone loss over time.
Maintain a healthy body weight
A healthy body weight supports bone strength and overall wellbeing.
Stay physically active
Regular exercise such as walking or strength training can help support bone density and balance.
Final Thoughts
Calcium and magnesium are two essential minerals that work together to support many important functions in the body, including bone health, muscle function and nervous system balance.
Ensuring a healthy balance of both minerals through diet, lifestyle and supplementation where appropriate may help support overall wellbeing.
Please note, this blog is for informational purposes only and should not replace medical advice.
It’s always best to consult your doctor before taking any new supplements, treatments or remedies if you are pregnant, breastfeeding or on medication.
Checked and updated: 10th March 2026
