Best Calcium and Magnesium Supplement: Our Top Pick For 2024

  • By Performance Lab
  • 8 minute read
Best Calcium and Magnesium Supplement: Our Top Pick For 2024

Calcium and magnesium are two minerals you hear a lot about, but most people aren’t sure what else they do aside from bone health. They’re essential for many physiological processes ranging from muscle function to neurotransmission, and a deficiency of either can spell trouble.But the way your body uses these minerals means one can’t work without the other—they’re a power duo that you need to be taking together. This article gives you the details on calcium and magnesium and why getting enough of these nutrients is key. Plus, the top product for meeting your daily requirements.

Best Calcium + Magnesium Supplement: Performance Lab NutriGenesis® Multi

Performance Lab NutriGenesis® Multi

Most people like to believe that you can get all the nutrition you need from food.

It’s wholly possible to get everything from food, but several factors interfere with nutrient stores, which means you’re likely not getting everything you need from your diet. That’s where a good multivitamin comes into the picture—but not just any multi. We’re talking about NutriGenesis® Multi.It’s a state-of-the-art multivitamin packed with 17+ essential vitamins and minerals in their most bioavailable form and complexed with cofactors to enhance absorption and bioactivity.

Providing 100%+ DV of essential nutrients, Multi is designed to fill nutritional gaps to support optimal performance and hormonal health.

Key benefits

  • Foundational nutritional support for healthy whole-body biological performance
  • Supports daily vitality and long-range overall health
  • Customized with gender-specific dosages and hormonal support
  • Complexed with absorption-enhancing cofactors; no synthetic or isolated nutrients
  • Key features
  • Nutrition technology innovation: NutriGenesis® vitamins and minerals
  • Probiotic-cultivated NutriGenesis® + prebiotic-infused NutriCaps® for digestive comfort
  • Supplies at least 100% Daily Value of 17+ essential vitamins and minerals
Find out more about Performance Lab NutriGenesis Multi here

What Is Calcium?

When you think about calcium, chances are you think about bone health. It’s well known for supporting healthy bones and teeth, but calcium has several other benefits that make it an essential nutrient for overall health and well-being. While calcium only accounts for about 1-2% of body weight, it plays a vital role in mineralized tissues, which account for more than 99% of human body weight. Roughly 90% of calcium found in the body is in bones, where it plays a key structural role as a part of hydroxyapatite1.

As a result, dietary intake requirements vary based on age, with higher intakes required during childhood, pregnancy, and lactation, and in later years when bone health begins to decline.Sufficient intake is required for the growth and development of the skeleton, where it provides strength and support. The remainder is found in blood, extracellular fluids, muscles, and other tissues where it’s involved in 1:

  • Regulates muscle contraction
  • Mediates vascular contraction and vasodilation
  • Nerve transmission
  • Glandular secretions

Benefits Of Calcium

Bone health

When your body forms new bone tissue, it lays down a collagen framework filled with tiny crystals of calcium that fill all the little nooks and crannies.

And to maintain strength, bones require sufficient amounts of calcium. Bones serve as the primary reservoir for calcium and are used to maintain calcium levels in the blood; blood levels are kept in a narrow range and controlled by three calciotropic hormones, vitamin D3, parathyroid hormone (PTH), and calcitonin 1.

When serum calcium levels fall, the parathyroid glands detect a change and release PTH, which acts on bone to release calcium and the kidneys to reduce urinary calcium excretion. And vitamin D acts on the intestine to increase calcium absorption. As a result, calcium levels are maintained in the blood at the expense of bone. Long story short, getting enough calcium keeps blood levels within their specific range and prevents the body from tapping into calcium stores in bone, thereby maintaining their strength and structure.

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Nervous system function

In the brain, calcium is a major multitasker. It’s involved in stimulating nerve impulses and triggering synaptic terminals to release their neurotransmitters and memory formation, metabolism, and cell growth and development.But in the nervous system, calcium’s primary role is in neurotransmitter release. Before neurotransmitters can be released in the synaptic cleft—the space between two ends of neurons—calcium channels must open to allow their release 2.

When an action potential (nerve impulse) reaches the end of a nerve, calcium channels open, and calcium floods the terminal because there is a higher calcium concentration in the extracellular fluid. However, if calcium channels are blocked, neurotransmitter release is inhibited.Simply put, calcium is needed to regulate nerve activity and function to inhibit the activity of the sodium pump, thereby regulating signal firing.

Muscle contraction

Ever wonder how your muscles contract? Talk to calcium.

Calcium is required by two proteins that allow muscles to contract and relax—troponin and tropomyosin. These two proteins help regulate muscle contraction by blocking the binding of myosin to filamentous actin and allowing them to slide over each other, thereby causing contraction.

In all muscles, contraction depends on an increase in cytosolic calcium concentration 3. Low calcium levels can lead to a condition called “neuromuscular irritability,” whereby muscles and nerves involuntary twitch or spasm.

What Is Magnesium?

And then we have magnesium—the fourth most abundant cation and the second most abundant intracellular cation. It’s essential for numerous physiological functions that extend far beyond its reputation as just an electrolyte. Like calcium, most magnesium is found in bone, muscle, and non-muscular soft tissues—50–60% as surface substituents of the hydroxyapatite component of bone 4. Much like calcium, the magnesium found in bone provides a reservoir during times of inadequate intake. As a mineral, magnesium is an essential part of normal physiological function. It serves as a cofactor for over 300 enzymatic reactions, helping stabilize the enzyme.

Most of these enzymes are involved in producing ATP, the body’s primary energy source 4. Because ATP is required for virtually every biological process, sufficient magnesium intake is a must.

It’s involved in:

  • Glucose utilization
  • Fat, protein, and nucleic acid synthesis
  • Coenzyme production
  • Muscle contraction and relaxation
  • Neurological function
  • Neurotransmitter release
  • Vascular tone
  • Heart rhythm
  • Bone formation
  • Mitochondrial biogenesis

Benefits Of Magnesium

Reduces blood pressure

Because of magnesium's effect on vascular tone, it’s an excellent supplement for supporting normal blood pressure.

Studies find that 500-1000 mg/day intakes may reduce blood pressure by as much as 5.6/2.8 mmHg 5. Some noticed that just 350mg of magnesium daily for three months can reduce systolic and diastolic blood pressure by 2 mmHg and 1.78 mmHg, respectively 6.

Other studies show that a slightly lower dose for 12 weeks can result in a 5.78 mmHg drop in systolic blood pressure and a 2.5 mmHg drop in diastolic blood pressure in people with diabetes7.It may also help reduce blood pressure by increasing nitric oxide production. This powerful signaling molecule helps to dilate blood vessels and improve blood flow, thereby lowing arterial pressure 8.

Supports muscle function

As calcium does, magnesium plays a key role in muscle contraction by acting as a natural calcium blocker to help muscles relax.

In muscle, calcium binds to the proteins troponin C and myosin. The binding alters the shape of the proteins, which generates a contraction 9.

However, because magnesium and calcium compete for the same dining sites, magnesium helps to prevent contractions and instead induces muscle relaxation. This is why magnesium is often supplementing for sore, tight muscles and muscle-cramping.

Improves blood sugar management

Although it’s not the most recommended supplement for regulating glucose, magnesium deficiency may worsen symptoms of diabetes, as it’s needed to regulate insulin and move glucose from the bloodstream into cells 10.

Low magnesium levels interfere with your cells’ ability to use insulin effectively, leaving glucose in the bloodstream and high blood sugar levels 11, 12. Chronically high blood sugar increases the risk of diabetes and a slew of other adverse health outcomes. One analysis of 8 studies found that taking magnesium with type 2 diabetes saw significant reductions in fasting blood sugar levels 13. However, more long-term studies are needed to confirm the effects of magnesium on blood sugar regulation.

May improve sleep

Sleep is one thing we all know magnesium for. Taken before bed, it’s excellent for helping to relax muscles, wind down the mind, and reduce stress, which translates to shorter sleep latency and better sleep quality 14, 15.

Some research also finds that magnesium may support melatonin production and bind to GABA receptors to help dampen nervous system activity 16-18.

Why Should You Take Calcium And Magnesium Together?

With all of that said, there’s no shortage of reasons why calcium and magnesium are essential for optimal physiological function. Here’s a summary of why you need them:

  • Bone structure and strength
  • Muscle contraction and relaxation
  • Neurological function

But the primary reason why we need calcium and magnesium together is that magnesium is necessary for the body to absorb calcium.

Having too much calcium in the bloodstream triggers the release of a hormone called calcitonin, which deposits calcium into bones to maintain strength in structure. It also prevents the release of parathyroid hormone (PTH).

Without magnesium, calcium would remain in the bloodstream and be deposited in soft tissues rather than bone, leading to an increased risk of calcification.Your body needs to regulate the balance between calcitonin and PTH—magnesium does just that. Be mindful of how much of both you’re consuming at one time. Some research suggests that magnesium and calcium compete for absorption via the same binding sites on plasma protein molecules 19, 20.

Magnesium may antagonize the calcium-dependent release of acetylcholine and, therefore, may be classified as a natural ‘calcium antagonist.’ However, while calcium functions as a powerful ‘death trigger,’ magnesium does not. Instead, it helps to prevent calcium-induced cell death 4.

Final Thoughts

So, there you have it! A guide to the best two products you can get your hands on when it comes to getting more calcium and magnesium into your diet.

Each nutrient undoubtedly has a wealth of benefits as we've discussed throughout this article. So if you're looking to boost your intake of calcium and magnesium, consider Performance Lab NutriGenesis Multi to get your daily dose with ease!

References

  1. Flynn A. The role of dietary calcium in bone health. Proc Nutr Soc. 2003;62(4):851-858.
  2. Südhof TC. Calcium control of neurotransmitter release. Cold Spring Harb Perspect Biol. 2012;4(1):a011353.
  3. Kuo IY, Ehrlich BE. Signaling in muscle contraction. Cold Spring Harb Perspect Biol. 2015;7(2):a006023.
  4. Jahnen-Dechent W, Ketteler M. Magnesium basics. Clin Kidney J. 2012;5(Suppl 1):i3-i14.
  5. Houston M. The role of magnesium in hypertension and cardiovascular disease. J Clin Hypertens (Greenwich). 2011;13(11):843-847.
  6. Zhang X, Li Y, Del Gobbo LC, et al. Effects of Magnesium Supplementation on Blood Pressure: A Meta-Analysis of Randomized Double-Blind Placebo-Controlled Trials. Hypertension. 2016;68(2):324-333.
  7. Asbaghi O, Hosseini R, Boozari B, Ghaedi E, Kashkooli S, Moradi S. The Effects of Magnesium Supplementation on Blood Pressure and Obesity Measure Among Type 2 Diabetes Patient: a Systematic Review and Meta-analysis of Randomized Controlled Trials. Biol Trace Elem Res. 2021;199(2):413-424.
  8. Borghi C, Cicero AF. Nutraceuticals with a clinically detectable blood pressure-lowering effect: a review of available randomized clinical trials and their meta-analyses. Br J Clin Pharmacol. 2017;83(1):163-171.
  9. Potter JD, Robertson SP, Johnson JD. Magnesium and the regulation of muscle contraction. Fed Proc. 1981;40(12):2653-2656.
  10. Barbagallo M, Dominguez LJ. Magnesium and type 2 diabetes. World J Diabetes. 2015;6(10):1152-1157.
  11. Reis MA, Reyes FG, Saad MJ, Velloso LA. Magnesium deficiency modulates the insulin signaling pathway in liver but not muscle of rats. J Nutr. 2000;130(2):133-138.
  12. Suárez A, Pulido N, Casla A, Casanova B, Arrieta FJ, Rovira A. Impaired tyrosine-kinase activity of muscle insulin receptors from hypomagnesaemic rats. Diabetologia. 1995;38(11):1262-1270.
  13. Song Y, He K, Levitan EB, Manson JE, Liu S. Effects of oral magnesium supplementation on glycaemic control in Type 2 diabetes: a meta-analysis of randomized double-blind controlled trials. Diabet Med. 2006;23(10):1050-1056.
  14. Wienecke E, Nolden C. Langzeit-HRV-Analyse zeigt Stressreduktion durch Magnesiumzufuhr . MMW Fortschr Med. 2016;158(Suppl 6):12-16.
  15. Abbasi B, Kimiagar M, Sadeghniiat K, Shirazi MM, Hedayati M, Rashidkhani B. The effect of magnesium supplementation on primary insomnia in elderly: A double-blind placebo-controlled clinical trial. J Res Med Sci. 2012;17(12):1161-1169.
  16. Peuhkuri K, Sihvola N, Korpela R. Dietary factors and fluctuating levels of melatonin. Food Nutr Res. 2012;56:10.3402/fnr.v56i0.17252.
  17. Poleszak E. Benzodiazepine/GABA(A) receptors are involved in magnesium-induced anxiolytic-like behavior in mice. Pharmacol Rep. 2008;60(4):483-489.
  18. Gottesmann C. GABA mechanisms and sleep. Neuroscience. 2002;111(2):231-239.
  19. Walser M. Magnesium metabolism. Ergeb Physiol. 1967;59:185-296.
  20. Hunter DR, Haworth RA, Southard JH. Relationship between configuration, function, and permeability in calcium-treated mitochondria. J Biol Chem. 1976;251(16):5069-5077.

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