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There are a variety of vitamins and minerals that help keep your bones strong and healthy. Two of the most important are calcium and magnesium, each of which plays a different role in bone health. But if it\u2019s calcium vs. magnesium for bone health, does one mineral deserve more of your attention than the other?<\/p>\n
Meet the experts: Gbolahan Okubadejo, M.D.<\/a>, a spine surgeon and head of The Institute for Comprehensive Spine Care in the New York City area; Brynna Connor, M.D.<\/a>, a family medicine physician in Austin and a healthcare ambassador at NorthwestPharmacy.com.<\/p>\n Here, doctors explain the ways that calcium and magnesium both directly and indirectly support better bone health<\/a>, along with what to know if you\u2019re supplementing with either and which is more important for building strong bones.<\/p>\n How calcium supports bone health<\/p>\n If you want your bones to be dense and strong, you need calcium. \u201cCalcium is the main ion that provides structural integrity for the skeleton,\u201d says Gbolahan Okubadejo, M.D.<\/a>, a spine surgeon and head of The Institute for Comprehensive Spine Care in the New York City area. \u201cCalcium combines with other minerals like phosphorus to provide structure and strength for our bones.\u201d If you aren\u2019t getting enough calcium either from your diet or through supplementation, your body may need to pull this structural calcium from your bones to use for other critical functions like muscle contraction and nerve signaling, explains Brynna Connor, M.D.<\/a>, a family medicine physician in Austin and a healthcare ambassador at NorthwestPharmacy.com. \u201cOver time, this can weaken the bones,\u201d she adds.<\/p>\n What\u2019s more, the cellular makeup of your bones is constantly changing throughout your life through a process known as bone remodeling. \u201cThis is the lifelong process in which old or damaged bone tissue is removed and replaced by new, healthy bone,\u201d says Dr. Connor. Calcium is vital to this process, she notes. All told, research suggests<\/a> that low calcium intake is tied to an increased risk of osteoporosis, a condition characterized by low bone density that makes you more prone to fractures.<\/p>\n How magnesium supports bone health<\/p>\n Magnesium is also an essential part of bone health, says Dr. Connor. \u201cIt\u2019s a key structural component of bone, helping the body to create, shape, and strengthen bone tissue,\u201d she explains. Dr. Okubadejo adds that the mineral also helps control bone remodeling, preventing bone from becoming too fragile or brittle.<\/p>\n But perhaps more important is the way magnesium helps regulate calcium and vitamin D levels. \u201cMagnesium helps convert vitamin D3 into its active form, which is necessary to facilitate the absorption of calcium,\u201d explains Dr. Connor. \u201cIt also aids in the regulation of calcium transport throughout the body, making sure that calcium gets absorbed into the bones and doesn\u2019t calcify in the soft tissues.\u201d According to a study in the Clinical Kidney Journal<\/a>, magnesium deficiency may lead to reduced concentrations of vitamin D in the body\u2014and separate research in the International Journal of Molecular Sciences<\/a> explains that side effects of vitamin D deficiency<\/a> may include weakened bones and an increased risk of osteoporosis.<\/p>\n In other words, while calcium and vitamin D play more direct roles in maintaining bone health, they are not able to carry out their bone-supportive functions without sufficient magnesium.<\/p>\n Supplementing with calcium vs. magnesium: Keys to know<\/p>\n If you have concerns about your bone health, the first thing you should do is discuss them with your doctor. They may recommend eating more calcium-rich foods<\/a>, such as dairy, leafy greens, and chia seeds, or magnesium-rich foods<\/a>, like pumpkin seeds, almonds, and brown rice. But if you and your healthcare provider determine that supplementation might be helpful, there are some possible side effects and interactions you need to know.<\/p>\n Taking too much calcium may cause constipation, gas, or bloating, Dr. Okubadejo says. \u201cSome patients have also had issues with kidney stones and buildup of calcium in arteries,\u201d he adds. Determining the appropriate dose with your doctor can help mitigate these effects. \u201cCalcium supplements can potentially interact with some medications, including antibiotics, lithium, HIV inhibitors, and thyroid hormone treatments,\u201d says Dr. Connor, so make sure to discuss any meds you\u2019re taking with your provider as well.<\/p>\n