Love me some Cal-Mag!

The following is a rather boring yet very informative post on Calcium/Magnesium supplements. I thought it would be useful to review Cal/Mag and its benefits during pregnancy and beyond.

Calcium and Magnesium are two minerals that are vital to the body. Calcium is essential for bone and teeth health while every organ in the body needs magnesium, including the heart. Taking a cal-mag supplement as needed or regularly may be a good idea for some, and especially pregnant women.

Magnesium activates enzymes, contributes to energy production, and aids in absorption of calcium, zinc, and Vitamin D. Magnesium helps to maintain a normal heart rhythm, helps prevent type 2 diabetes, helps decrease high blood pressure in women, helps prevent osteoporosis, and can be a good pain reliever for headaches, migraines, menstrual cramps, and muscle cramps. Magnesium is found in green leafy vegetables as well as calcium, and in whole grains, nuts and seeds. Americans tend to not get enough magnesium through their diet. Some diseases can cause a magnesium deficiency, as well as drinking too much caffeine and alcohol.

Calcium is the most abundant mineral in the body. It is stored in the bones and helps the heart and nerves function properly. The best source for any vitamin or mineral is through food, but again, many Americans are not getting enough through their diet. Calcium can help prevent osteoporosis, lower blood pressure, and lower cholesterol. One large study by Bendich, 2009 showed that women who got 1,200 mg of calcium daily reduced PMS symptoms like headache, moodiness, cravings, and another study said that it reduced menstrual cramps.

As with magnesium, some diseases, such as Crohn's, can cause a calcium deficiency, as well as drinking too much caffeine and alcohol. A calcium deficiency causes Rickets, a disease found in children, which is one reason why pediatricians recommend children consume so much milk. However, children can get calcium from much healthier foods such as almonds, bok choy, Brazil nuts, broccoli, cabbage, dried figs, kelp, dark leafy greens (dandelion, turnip, collard, mustard, kale, Swiss chard), hazelnuts, blackstrap molasses, and canned salmon.

During Pregnancy
Taking a cal-mag supplement regularly ensures growth of strong bones and teeth of the baby, while potentially relieving some pregnancy related discomforts. Cal-mag can regulate sleep, help prevent restless leg syndrome, leg cramps, and joint discomfort. Calcium and Magnesium both can prevent or reduce the severity of preeclampsia (high blood pressure during pregnancy, which is a severe health threat for both mother and baby). Often, the first thing the hospital will do to treat or prevent complications caused by preeclampsia is to give magnesium intravenously.

Since magnesium regulates the absorption of calcium, it is best to take them together. I took a Cal-Mag supplement regularly while pregnant, and take it occasionally now for headaches (works great!) and muscle aches. It is also not a bad idea for nursing mothers, and post-menopausal women to take a Cal-Mag supplement for extra calcium.

Source: University of Maryland Medical Center