Calcium Supplementation for Kids: Do You Need Magnesium Too?

Calcium supplementation issues?

A 12-year-old child wants to take calcium supplements.
I am considering a calcium tablet that contains 500 mg per tablet, but I have read online that the ideal calcium to magnesium ratio is 2:1.
If the child takes one 500 mg calcium tablet per day, should they also supplement with 250 mg of magnesium? Is it acceptable to take calcium without magnesium? Thank you for your response.

nina, 40~49 year old female. Ask Date: 2016/07/15

Dr. Shi Guimei reply Nutrition

Dear Nina,
Hello! The best way to supplement calcium is through natural foods.
Foods rich in calcium include: milk and dairy products, traditional tofu, soybeans, black soybeans, small dried fish, seafood such as dried oysters, black sesame seeds, and seaweed.
If you cannot obtain enough calcium from natural foods daily, you should consider taking calcium supplements, while also supplementing with vitamin D to enhance calcium absorption.
Magnesium is also related to bone density, and many nutrients can affect calcium and magnesium absorption.
If you are taking calcium supplements, there is no need to specifically maintain a 2:1 ratio of magnesium to calcium, as your diet still contains both calcium and magnesium.
If you are concerned, you can purchase supplements that contain calcium and magnesium or those that include calcium, magnesium, and vitamin D.
Wishing you health and happiness!
Sincerely,
Dietitian Shih Kuei-Mei
Director of the Nutrition Department, Taoyuan Hospital, Ministry of Health and Welfare

Reply Date: 2016/07/15

More Info

When it comes to calcium supplementation for children, particularly for a 12-year-old, it's essential to understand the role of both calcium and magnesium in bone health and overall nutrition. Calcium is crucial for developing strong bones, especially during the growth spurts that occur in childhood and adolescence. The recommended dietary allowance (RDA) for calcium for children aged 9-18 years is about 1,300 mg per day. If your child is taking a calcium supplement of 500 mg, it’s important to consider their total dietary intake of calcium from food sources as well.

Regarding the calcium to magnesium ratio, the suggestion of a 2:1 ratio (calcium to magnesium) is based on the idea that both minerals work synergistically in the body. Magnesium plays a vital role in bone health as well, as it helps convert vitamin D into its active form, which is necessary for calcium absorption. However, it is not strictly necessary to adhere to this ratio when supplementing, especially if dietary intake is balanced.

If your child is consuming 500 mg of calcium from a supplement, it is not mandatory to add 250 mg of magnesium. The body can often manage without a precise ratio, especially if magnesium is being consumed through dietary sources. Foods rich in magnesium include nuts, seeds, whole grains, green leafy vegetables, and legumes. If your child has a balanced diet, they may already be getting sufficient magnesium without needing additional supplementation.

It's also worth noting that excessive calcium supplementation without adequate magnesium can lead to imbalances and potential health issues, such as constipation or kidney stones. Therefore, if you choose to supplement with calcium, it may be beneficial to consider a product that includes both calcium and magnesium, or to ensure that your child's diet provides enough magnesium.

In summary, while a 2:1 calcium to magnesium ratio can be beneficial, it is not a strict requirement. If your child is taking a 500 mg calcium supplement, you do not necessarily need to add 250 mg of magnesium unless their dietary intake is low. Always consult with a healthcare provider or a pediatric nutritionist before starting any supplementation to ensure it aligns with your child's specific health needs and dietary habits.

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