Calcium and magnesium are abundant electrolyte minerals in the body that work together in synergy to ensure balance in our systems.
These minerals are known as macro-minerals, since, unlike trace minerals, they are needed in larger amount. These two minerals have many important functions such as the contraction and relaxation of our muscles, the maintenance of our bones and teeth, hormone production, digestion, normal energy metabolism and a regular healthy heart beat. Calcium and magnesium are also central to our nervous system which includes brain, spinal cord and peripheral nerves that control our body’s movement and cellular function. Ensuring you consume enough of these minerals is, therefore, essential for health.
A deficiency of either mineral can cause symptoms such a poor sleep, headaches, muscles cramps and fatigue, tics, irritability, low mood, anxiety and depression. Sufficiency is of key importance when you’re preparing to conceive and during pregnancy as these minerals are needed for DNA and RNA, the body’s internal instruction for building proteins and new cells. Deficiency can cause growth and developmental delays.
Magnesium in particular has a calming effect on your body and helps relax muscle and support an increase in melatonin for a deep restful sleep. Yet paradoxically magnesium will also help you feel energetic, because it reduces the excessive nervous energy that causes fatigue in the first place when calcium and magnesium are out of balance.
A healthy balance of minerals in our cells relies on both calcium and magnesium alongside the other electrolyte minerals potassium and sodium. This stability of electrolytes is crucial for nerve impulses, muscle contraction and heart rhythms.
As these two minerals work together so often in the body, mother nature has provided many foods where you find both in abundance such a:
🍀dark leafy greens
🍀broccoli
🍀almonds
🍀watercress
🍀buckwheat
🍀avocado
🍀seaweed such as dulse and arame.
Where possible, concentrate on getting your calcium from food, rather than simply dairy products. Try the below:
🌱sesame seeds 🌱kale 🌱cinnamon
🌱collard greens 🌱cabbage 🌱summer squash
🌱spinach 🌱brussels sprouts 🌱fennel
🌱broccoli 🌱green beans. 🌱parsley
🌱Bok choy 🌱oranges 🌱asparagus
When supplementing with calcium and magnesium always ensure that calcium should be taken alongside co-factors magnesium, vitamin D and vitamin K. Magnesium can be safely taken as a stand-alone supplement and is particularly helpful at bedtime to support your sleep.
Source: art. Henrietta Norton, “Natural Health” magazine
