​How to take calcium and magnesium supplements for maximum absorption and why taking them together may not be ideal​

From bone to brain, calcium and magnesium are two of the most essential minerals that the body needs. To manage the deficiency of these minerals, supplements are available and can be taken after a doctor’s recommendation. But for someone suffering from deficiencies of both of these minerals, taking supplementation can be a little complicated. Let’s understand why taking calcium and magnesium supplements together may not be ideal and how strategically taking them can provide optimal absorption.

Calcium is an essential mineral for the body that supports bone health, muscle contraction and nerve function. While many people get enough calcium through dietary intake, certain individuals may need supplementation. These include: postmenopausal women, older adults and people with medical conditions like Crohn's disease or Celiac disease.

Magnesium is involved in hundreds of biochemical reactions in the body, which include blood sugar regulation, blood pressure control, muscle and nerve function and bone health. Magnesium requirements can also be fulfilled with foods, however, some individuals require supplements. These include people with kidney issues, type-2 diabetes etc.

Both these minerals are positively charged, thus they have the same absorption process. When taken together, calcium and magnesium supplements start competing in the body, reducing each other’s effects.
According to Mayo Clinic, calcium can affect how the body takes in the nutrients iron, zinc and magnesium.

Strategising intake of these supplements is necessary to get them absorbed efficiently. So, timing their intake can help. As per a medically reviewed article in Verywell Health, it's best to take them at least two hours apart. Another medically reviewed article in Health.com recommends taking both separately is best. You might choose to take calcium in the afternoon and magnesium in the night.

Also, supplements that combine both minerals have greater amounts of magnesium as calcium can negatively affect magnesium absorption. On the other hand, according to a study in the Journal of the American College of Nutrition, magnesium supplementation does not significantly change calcium absorption. The Health.com article suggests that supplements that contain a combination of magnesium and calcium tend to have a 2:1 or 3:1 ratio; there is two or three times the amount of magnesium than calcium.
In conclusion, It is safe to take calcium and magnesium supplements together, however, to enhance absorption, it is better to take them separately at different timings.