SHA Magazine Health & Beauty

The connection between magnesium and calcium

SHA Wellness Clinic
September 20, 2016

The balance of minerals in the body is both a delicate and dynamic matter. If there were a deficiency of calcium, the rest of the mineral balance in the body would be compromised. Therefore, magnesium is considered to be a key mineral for the absorption of calcium and if we eat wholesome ingredients rich in magnesium, the levels of calcium increase drastically.

Magnesium stimulates the production of calcitonin, a hormone that increases the levels of calcium whilst also extracting what is no longer needed. Many forms of arthritis are characterized by an excess of calcium in the tissues whilst the bones have a deficiency. In these cases, magnesium can play an important role in stimulating this hormone. For this type of osteoarthritis, as well as other illnesses caused by calcium deficiencies, a diet rich in magnesium is a recommended cure.

Foods which are rich in magnesium are:

Dry seaweed

  • wakame
  • kombu
  • kelp
  • hikiki
  • arame


  • black soy
  • lentils
  • chickpeas
  • beans

Wholewheat cereals

  • millet
  • wheat
  • corn
  • barley
  • rye
  • brown rice

Seeds and nuts

  • pumpkin seeds
  • sesame seeds
  • almonds
  • walnuts
  • hazelnuts


Chlorophyll rich foods are also a good source of magnesium. These include microalgae like spirulina and chlorella.

Animal products -dairy, eggs, meat- and fruits contain very little magnesium and in most cases, it’s a refined version, for example in industrial pastries.

It’s worth mentioning that chocolate has high levels of magnesium. Unfortunately, it’s difficult to find healthy chocolate as it’s usually packed with sugar, hydrogenated fats or it’s found in industrial pastries. These foods don’t tend to have any nutritional value. However, pure cacao is a good source of magnesium, but, it’s important to have it in its raw form to avoid ingesting unhealthy ingredients.

Nonetheless, even if some of its derivatives contain wholesome ingredients, it’s important to note that chocolate is extremely rich in oxalic acid and theobromine, a substance similar to caffeine that causes the inhibition of healthy mineralization in the body.

Magnesium has a relaxing effect. Just like calcium contracts the muscles, magnesium relaxes them, that’s why some medications that block calcium are administered to avoid vascular spasms, although it’s important to note that by adding more magnesium into the diet, you will obtain the same effect that calcium blockers have and you won’t suffer any of the side effects.

To avoid stress and tension, reduce anxiety and relax the muscles, the tendency in society is to drink alcohol and eat chocolate. Instead of recurring to unhealthy habits, if you simply eat more magnesium rich foods like wholegrain cereals, legumes, seeds, vegetables and seaweeds, you’ll feel much healthier and stress-free.

Now that you know the importance of magnesium in the organism, make sure you eat magnesium rich foods on a daily basis for optimum health!



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