Optimum Calcium to Magnesium Ratio

[FocusedOnHealth]

In case you are wondering, this makes sense:

The 2-to-1 Calcium-to-Magnesium Ratio​

“As early as 1964, Dr. Mildred Seelig showed that calcium intake can be a factor in the body’s retention of dietary magnesium.1 This magnesium pioneer later considered the possible impact of high calcium with low magnesium intakes on heart and blood-vessel health,2, 3 and her predictive work was shown to be a serious consideration in 1978 when a population’s calcium-to-magnesium intake ratio was found to be associated with rates of heart disease death.

The Two-to-One Ratio​

The 2-to-1 calcium-to-magnesium ratio (2:1) was first suggested by the French magnesium researcher Jean Durlach as a high limit not to be exceeded, when he warned against excessive calcium relative to magnesium intakes; that is, one’s calcium intake from all sources including food, water and supplements should not exceed one’s total magnesium intake by more than 2 parts calcium to 1 part magnesium on a weight basis. 5

Thus, if one’s total magnesium intake per day is 300 mg, one’s total calcium intake for that day should not exceed 600 mg, according to Durlach. This would be a high level of calcium for the level of magnesium, not to be exceeded, according to this early and often-quoted recommendation. A lower calcium-to-magnesium ratio is thus safe, such as a one-to-one ratio or even less in some times of life or therapy.”

- read more @Link: Optimum Calcium Magnesium Ratio | Nutritional Magnesium Association

 

[baccheion]

The bioavailable amounts are more telling. But yes. In other cases, 2.5 : 1 is the pattern. For example, 1200 mg calcium + 480 mg magnesium + 1200 phosphorus + 3.6g potassium + 3g sodium + 16 cups water (from all sources).

In ancestral Africa, it'd be 600 mg calcium + 600 mg magnesium, enabled due to TRP mutation among blacks (mimicked by megadose (50,000 IU + 120 mcg MK-7) vitamin D3).

800-1200 phosphorus is fine for most with a 2-1-2-8-4 ratio of ca-mg-p-k-na.

 

[FocusedOnHealth]

The bioavailable amounts are more telling. But yes. In other cases, 2.5 : 1 is the pattern. For example, 1200 mg calcium + 480 mg magnesium + 1200 phosphorus + 3.6g potassium + 3g sodium + 16 cups water (from all sources).

In ancestral Africa, it'd be 600 mg calcium + 600 mg magnesium, enabled due to TRP mutation among blacks (mimicked by megadose (50,000 IU + 120 mcg MK-7) vitamin D3).

800-1200 phosphorus is fine for most with a 2-1-2-8-4 ratio of ca-mg-p-k-na.

So blacks can have the 1:1 due to the TRP mutation? Is that all blacks or just some? Does it have to do with the amount of melanin in their skin?

 

[Giraffe]

You want an adequate (as in enough) intake of both, calcium and magnesium. The ratio is not so important. And by the way, milk is one of the main sources of dietary magnesium, and the bioavailability is good.

If you want to read more about magnesium, its bioavailability etc you may want to check the posts by @Amazoniac in this thread.

 

[baccheion]

So blacks can have the 1:1 due to the TRP mutation? Is that all blacks or just some? Does it have to do with the amount of melanin in their skin?

Anyone with the TRP mutation. It also relies on low/RDA sodium (in the past, blacks had the highest intake of sodium at 1.1g; everyone else got ~0.5g), good antioxidant levels, and other things that spare calcium wasting.

2:1 ratio is good. 2.5:1 may also work, but 2:1 is close enough in all cases and easy to remember.

 

[abady]

just drink milk daily, you dont have to calculate and complicate everything for yourself.

 

[reality]

You want an adequate (as in enough) intake of both, calcium and magnesium. The ratio is not so important. And by the way, milk is one of the main sources of dietary magnesium, and the bioavailability is good.

If you want to read more about magnesium, its bioavailability etc you may want to check the posts by @Amazoniac in this thread.

I agree, and I think I’ve heard peat say ratios are not important it’s about adequate amounts and the body will sort it out and use what it needs