How Much Calcium and Magnesium Do I Need?
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How Much Calcium and Magnesium Do I Need?
The United States Recommended Daily Intake for calcium is 1000 to 1200 mg. for adults. While other cultures enjoy strong bones with less than half that amount, the diets in such cultures emphasize magnesium, and are low in calcium wasting factors. Because our diet is just the opposite, we may need this higher amount.
There is, however, no evidence that anyone needs more than 1200 mg. of total calcium per day. Since the American diet -- without dairy products -- provides about 700 mg., supplements should provide no more than 500 mg. With 1200 mg. of calcium, 800 mg. of magnesium is needed to achieve the minimum 3:2 ratio mentioned above, and 1200 mg. is needed to reach the ideal 1:1 level. With dietary magnesium at only 200 mg., we need at least 600 mg. of supplemental magnesium. Interestingly, 500 mg. of calcium and 600 mg. of magnesium are the exact amounts that Dr. Guy Abraham used in his study that led to new bone growth in women with osteoporosis (17).
Depending on diet, you might not need to supplement calcium. To find out, complete the chart below. If your total calcium intake is less than 1200 mg., you can use a supplement to reach that level. If it is 1200 or above, you're fine. The minimum amount of magnesium you need is your total calcium intake, times .67, minus 200 mg. for the amount you get from foods. The ideal amount of magnesium is equal to your total calcium intake, minus 200 mg.
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