We require proper nutrition for bones health. Our body requires calcium so that bones remain strong, but do you know that the magnesium is equally important for bone health? The correct mixture of these two minerals can be extremely beneficial to strengthen your bones and keep them healthy.

In this article we will know how the correct mixture of magnesium and calcium can improve bone health, and how to consume them correctly.

Calcium and magnesium importance to bones

1. Calcium – Bones Building
   Calcium is a major component of bones and plays an important role in the structure of bones. It maintains bones and strength. Lack of calcium in the body can cause bones weak and cracking.
2. Magnesium – Bones Maintenance
   Magnesium also plays an important role in maintaining the structure of bones. It helps in the development and strengthening of bones in association with Calcium. In addition, the magnesium also helps in the absorption of calcium within bones, making the body maximum use of calcium.

Correct proportion of magnesium and calcium

The correct proportion of magnesium and calcium is extremely important for bones. When these two minerals have the right balance, the bones remain firmly. But if the level of one of these is high, then the other is not absorbed properly.

Typically, the correct ratio of magnesium and calcium is 1: 2, that is, if you are taking 1000 mg of calcium, you should take about 500 mg Magnesium. This ratio helps to absorb these two minerals in the body correctly.

Benefits of Magnesium and Calcium

1. Bone strength
   Both Magnesium and Calcium together keep bones strong. This enhances the formation of bones, their glimpses and strength.
2. Bones maintains
   Magnesium keeps the amount of calcium stable in bones and helps maintain their dancing, which prevents bones from cracking.
3. Increases absorption of minerals in bones
   Magnesium increases the absorption of the calcium in bones and helps to overcome problems caused by calcium deficiency.
4. Astioporosis and fracture prevention
   Lack of magnesium and calcium can cause problems such as osteoporosis (dilute of bones). The correct mixture of these two minerals helps to keep bones healthy and reduce the risk of fracture.

How to consume Magnesium and Calcium?

1. Diet
   • Calcium: Calcium is found in good amounts in milk, curd, cheese, green leafy vegetables (such as spinach), sesame, soy products and almonds.
   • Magnesium: Magnesium is found in dry fruits (walnuts, almonds, pistachios), sunflower seeds, peas, vegetarian foods, and whole grains.
2. Use of supplements
   If there is a deficiency of magnesium or calcium in your body, you can consume supplements with the advice of a doctor. However, consume them only in balanced quantity, because their consumption in excess can adversely affect bones.
3. Sunlight
   Our body also requires vitamin D, as it helps in absorption of calcium. Vitamin D is required to walk in the sun or consume vitamin D rich foods.

The correct mixture of magnesium and calcium is extremely important to keep bones strong and healthy. The correct proportion of these two minerals maintains bones formation and their density. In addition, the magnesium also helps in the absorption of calcium in bones, making bones stronger. For this, it is important to consume the right diet and supplements.

If you are serious about bone health, make sure that your diet has a balanced intake of both magnesium and calcium. Also, if you suspect their shortage, it would be appropriate to consult a doctor.