Proper nutrition is a diet in which there is the required amount of not only calories, but also trace elements. But it’s not enough just to include in the menu products containing the desired daily amount of vitamins and elements. It is also necessary to combine them correctly when taking, so that the action of one substance does not level the positive effect of another.
For example, not everyone knows what the compatibility of calcium and magnesium is at the same time.
Vitamin and Micronutrient Compatibility
At the same time, different substances can either reduce the effect of each other, or not enter into a chemical reaction, or actively interact. For example, the compatibility of magnesium and calcium is high, therefore, they can and should be taken simultaneously.
Interaction can occur in two different ways:
- pharmaceutical;
- pharmacological.
The first involves the interaction of substances directly in the stomach. The second - with a biochemical reaction that occurs, for example, during a metabolic process in tissues. But before you know whether magnesium and calcium are compatible, you need to find out what health benefits each of them individually has.
The benefits of magnesium
Magnesium takes an active part in almost all biochemical processes in the body, so a person needs it along with water, air and food. But if we can feel the lack of the latter in a timely manner, we can recognize the deficiency of magnesium only by the blurred clinical picture.
Symptom | Why arises |
Chronic fatigue | Magnesium is involved in the process of energy production, so when it is deficient, the body slows down the production of energy in order to slow down its consumption. As a result, a person feels weak and broken. |
Insomnia | The inability to fall asleep is a consequence of increased nervous excitability. When a person consumes an insufficient amount of magnesium, nerve cells become more sensitive, and the person becomes irritable and restless. As a result of this, sleep is disturbed, the quality and duration of which is also not the last in the activity of the nervous system. |
Hypertension | Magnesium has the ability to influence the expansion of blood vessels, which entails a decrease in pressure to normal. With hypertension due to a lack of magnesium, a person often experiences headaches. |
Cramps | Muscle cramps and pinches can be a sign of a lack of magnesium in the body. |
Diabetes | Magnesium contributes to the production of insulin, which is responsible for the absorption of sugar and lowering its level in the blood to normal. Using magnesium can not only reduce the risk of this disease, but also slow its progression. |
Calcium Benefits
An adult's body contains up to one and a half kilograms of calcium, and the vast majority of this amount is found in bone and dental tissue. The remainder (approximately 1 percent) performs important functions in the body, including:
- anti-inflammatory effect;
- blood coagulation regulation;
- participation in the process of excitability of nerve cells;
- activates a number of metabolic processes;
- prevents allergic reactions.
Calcium deficiency
Like a lack of magnesium, a lack of calcium in the body can lead to a number of unpleasant symptoms. Separately, each of them can talk about a whole range of pathologies, so calcium deficiency is often not immediately detected.
The main symptoms of decreased calcium in the body are:
- irritability, depression, insomnia;
- tachycardia;
- arterial hypertension;
- fragility of nails;
- joint pain.
The main cause of calcium deficiency is a poor diet. Less commonly, calcium in the body decreases due to kidney, thyroid disease, as well as due to smoking and alcohol abuse.
Excess calcium
Excessive calcium intake with food or calcium supplementation may cause an excess of this substance in the body. Symptoms of this phenomenon include persistent thirst, diuresis above normal, loss of appetite, vomiting and weakness.
Thus, both calcium and magnesium must be ingested in a certain amount.
The interaction of calcium and magnesium
Having found out what magnesium and calcium are, and what role they play in the body, you need to find out what calcium and magnesium are compatible with.
Magnesium helps calcium to be better absorbed, so if magnesium does not enter the body with food in the required amount, any amount of calcium will be useless. Magnesium and calcium interact pharmaceutically, that is, in the stomach immediately after use.
In order to achieve a balance between these two elements, it is necessary to compose a diet so that both elements in the right amount are present on the menu. Or regularly use foods that already have magnesium and calcium in the right proportions for absorption, for example, tofu - "bean curd."
In addition, you need to reduce the use of foods that can reduce the compatibility of magnesium and calcium. These include:
- salt;
- coffee;
- spinach;
- sorrel;
- rhubarb;
- beet;
- fat (margarine, lard).
These products provoke a loss of calcium, and, therefore, upset the balance of elements. It is not necessary to completely exclude these products from the diet, because some of them have health benefits.
Ready-made preparations
Despite the fact that diet is the easiest and safest way to get all the vitamins and minerals your body needs, sometimes the substances that come with food may not be enough. This happens against a background of various diseases or during pregnancy. The compatibility of magnesium and calcium in such medicines is already properly balanced.
But you can not take any vitamin complexes without a doctor’s prescription. The risk of an overdose of calcium can turn into not only poor health, but also serious pathologies, for example, urolithiasis.
And finally, vitamin preparations must be of high quality from reliable manufacturers. They should take into account the compatibility of magnesium and calcium, comply with all norms and standards for patient safety. You need to take drugs, guided by the information from the instructions and the advice of your doctor.
- A drug that guarantees biochemical compatibility is Calcium Magnesium Zinc in tablet form. The formula of the drug from the American company "Solgar" was developed taking into account the daily needs of the body in all three trace elements. The drug is not focused on a slight deficiency of trace elements to strengthen bone tissue, improve the appearance of nails and hair. An analogue is "Calcium Magnesium Zinc" from the American manufacturer "Science Bounty". The cost of both drugs is approximately 680-760 rubles.
- The Russian analogue of the drug with the same composition is Calcium Magnesium Zinc from Supra Vit in the form of effervescent tablets. Its advantage is the price - 170 rubles per package.
Drug combinations
Calcium and magnesium can be taken separately, in the form of two different drugs that have high compatibility. Calcium D3 and Magnesium B6 - a combination of two drugs that are usually prescribed by doctors in the presence of symptoms indicating a low content of these elements in the body.
Calcium D3 is a combination of calcium carbonate and vitamin D3, known as colecalciferol. Vitamin helps calcium to be better absorbed in the intestine, due to which the substance is well absorbed, and a person quickly sees the result - eliminating muscle cramps, improving the appearance of hair and nails.
Magnesium B6 is a preparation containing magnesium lactate dihydrate and vitamin B6 (pyridoxine hydrochloride). Vitamin A is necessary in order to improve the absorption of the drug in the digestive tract and to simplify the process of absorption of magnesium by cells.
A great option for a manufacturer that guarantees compatibility is Nycomed. Magnesium B6 and Calcium D3 are in the form of tablets and chewable tablets with various tastes.