Too Much Calcium Depletes Magnesium, Causes Muscle Cramps And Facial Tics

Taking In Too Much Calcium Anti Aging Supplements May Deplete Your Magnesium, Impede Your Cellular Metabolic Function, And Raises Your Risk Of Hypertension, Arrhythmias, Cardiovascular Disease, Recurrent Bacterial Infections, Multiple Sclerosis, Glaucoma, Kidney And Liver Damage, Impotence, And Alzheimer’s Disease.


Calcium anti aging supplements that work to protect you against nutrient and mineral deficiency may cause an imbalance and proceed to deplete your magnesium. Although a magnesium deficiency is commonplace, you may not want to take the risk of being deficient. It is necessary to consult a doctor before taking any of these supplements, because you might set an unbalanced ratio of these three minerals, increase your chances of adverse reactions, and put you at risk for magnesium deficiency.



An adequate daily intake of calcium along with magnesium and potassium works to help you control your blood pressure by regulating the amount of sodium. Calcium is a mineral needed to build and maintain strong bones and teeth, which is also determined to be important in maintaining optimal physical functions, such as the muscle control and blood circulation.


If you do not have enough calcium in your diet, then the body will remove those that were stored in your bones, and over time cause your bones to grow weaker, resulting in the development of osteoporosis. Eat smart and get the recommended daily amount of calcium and steady stream of nutrients at safe levels. Too much calcium can cause serious side effects.


You can get adequate amounts of calcium, potassium, and magnesium from your diet. Most of us get all the potassium we need from fresh fruits, especially the banana, sweet potato, white potato, black beans, and vegetables. You also get about 33 mg of magnesium in 1 medium banana and about 89 mg in a ¼ cup of cashew nuts. Overall, eating more fruits and vegetables always gives you the highest benefits.


Signs of magnesium deficiency from a variety of reasons, including poor absorption, renal wasting, increased excretion due to stress or low nutritional intake

  • Hypertension, cardiovascular disease, arrhythmias, and sudden cardiac death


  • Recurrent of persistent bacterial infections such as sinus, vaginal, middle ear, lung and throat infections due to low levels of NO


  • Peroxynitrite damage, includes migraines, multiple sclerosis, glaucoma, and Alzheimer’s disease


  • Kidney and liver damage


  • Impotence


  • Fungal infections due to a depressed immune function


  • Type 2 diabetes (low magnesium levels affect insulin resistance, nearly half of diabetics are magnesium deficient)


  • Decreased hearing


  • Osteoporosis


  • Muscle cramps and muscle weakness


  • Premenstrual syndrome, mood swings, aggression, anxiety, and depression (magnesium acts as catalyst for mood regulating neurotransmitters)


  • Facial tics


  • Fibromyalgia


  • Neuromuscular symptoms, eye twitches or involuntary eye movements


  • Anxiety


  • Times of hyperactivity


  • Difficulty getting to sleep, sleep disorders


  • Difficulty staying asleep


  • Migraine, increased number of headaches


  • Low energy, fatigue, or loss of appetite


  • Restless Leg Syndrome (RLS)


  • Abnormal heart rhythms


  • Low blood pressure


  • Confusion


  • Hyperventilation


  • Insomnia


  • Poor nail growth


  • Seizures


  • Nausea and vomiting


  • Irritability


  • Fatigue, feels tired and weird


  • Sensitivity to bright light and loud noise


  • Heart palpitations



Photos from Pixabay


The body tends to retain calcium when in a magnesium deficient state. Extra calcium intake at such a time can cause an abnormal rise of calcium levels inside the cells, including the cells in the heart and blood. Given the delicate balance necessary between calcium and magnesium in the cells, it is best you ensure adequate amounts of magnesium levels when taking calcium supplements.


Adequate magnesium is necessary for nerve condition and is also associated with electrolyte imbalances that affect the nervous system. Low magnesium is also associated with personality changes and sometimes depression.  Neuromuscular symptoms, such as muscle spasms and eye twitches are the classic signs of a potential magnesium deficiency.


Magnesium is critical for muscle relaxation. Having less would mean being in a state of constant contraction. Calcium, on the other hand, signals the muscles to contract. These two have actions that oppose one another, yet they work as a team.


The clinical manifestations are associated with considerable abnormalities in the metabolism that its absence reverberate throughout the body’s system. Magnesium activates over 300 enzyme reactions, and is crucial to nerve transmission, muscle contraction, blood coagulation, energy production, nutrient metabolism, and the bone and cell formation.



Risk factors for magnesium deficiency

A primary risk factor for magnesium deficiency is eating a processed food diet and if you rarely eat leafy greens and other magnesium rich whole foods. Frequently drinking carbonated beverages and eating refined sugar also increase magnesium excretion, which raises insufficiency.


A deficiency of magnesium can be caused by too much calcium supplements, where symptoms may include muscle cramps, facial tics, poor sleep, and chronic pain. If you drink carbonated beverages and dark colored sodas on a regular basis, you may be flushing magnesium out of your system, because these substances bind with magnesium inside the digestive tract, thus making it unavailable to the body.


If you regularly eat cakes, candies, desserts, and other sugary foods, then you are excreting the magnesium through the kidneys. The more sweet foods and processed baked goods you have in your diet, the more likely you are deficient in magnesium and other vital nutrients, because sweet foods are anti nutrients. Its consumption would result in a net loss of vital nutrients.


With this eating behavior and lifestyle, a nutritious diet meal may not help if you continue drinking soda and flushing the magnesium out of your system. Stress, caffeinated drinks, alcohol, and taking calcium without magnesium may cause magnesium deficiency.


Other factors that tend to decrease your magnesium are excess ethanol, salt, phosphoric acid (sodas), coffee intake, profuse sweating, intense and prolonged stress, excessive menstruation and vaginal flux, diuretics and other drugs, and certain parasites, such as the pinworms.



In this case, there is no excuse for ignorance. Ignorance can cause harm to your health. Magnesium balance is maintained by renal regulation of magnesium reabsorption, where the exact mechanism of the renal regulation is not fully understood. Factors that may deplete magnesium are

  • Prescription, drug use


  • Alcohol consumption


  • Heavy sweating


  • Prescription drug use, especially diuretics, statins, fluoride and fluoride containing drugs


  • Elevated insulin levels


  • Lack of sleep


  • Stress, prolonged stress


  • Frequently drinking carbonated beverages, sodas


  • Eating more refined sugar foods


  • Diabetes


  • Kidney disease


  • Eating too much sodium (salt)



If you think taking anti aging supplements is not good, then I would say yes when you do not know how you should take it. Balance is everything. Too much of anything can be harmful to your health, especially if the dosage hasn’t been monitored well.


Magnesium intake depends on the magnesium concentration in drinking water and food composition. Drinking water can be an important source of magnesium, especially hard water, which contains up to 30 mg/l of magnesium. It is plentiful in green leafy vegetables.


Refining or processing of food may deplete magnesium content by nearly 85%. Further, cooking, especially boiling of magnesium rich foods, will result in significant loss of magnesium. The processing and cooking of food explain the apparently low magnesium intake in many populations.


Every organ in the body, especially the heart, muscles, and kidneys, needs magnesium. Getting enough magnesium may enhance the effectiveness for the following conditions

  • Asthma


  • Depression


  • Diabetes


  • Fibromyalgia


  • Noise related hearing loss


  • Arrhythmia and heart failure


  • High blood pressure


  • Migraine headache


  • Osteoporosis


  • Preeclampsia and eclampsia


  • Premenstrual syndrome (PMS), particularly bloating, insomnia, leg swelling, weight gain, breast tenderness


  • Restless Legs Syndrome (RLS)


  • Colorectal cancer



Dietary sources of magnesium

When you eat a lot of these major food sources, you may find yourself not needing any magnesium supplementation. It would be wise to get as much magnesium from your diet as possible. Organic unprocessed food would be your best bet.


The dark leafy green vegetables lead the pack when it comes to magnesium content. If you can’t eat, then juice it! Juicing can be an excellent way to boost your intake. Here is the list of greens with the highest magnesium levels

  • Spinach


  • Swiss chard


  • Turnip greens


  • Beet greens


  • Collard greens


  • Broccoli


  • Brussel sprouts


  • Kale


  • Bok choy


  • Romaine lettuce




Other foods high in magnesium are

  • Unsweetened cocoa powder


  • Raw cacao nibs


  • Avocados, 1 med contains about 58 mg of magnesium


  • Seeds and nuts, pumpkin seeds, sesame seeds, sunflower seeds


  • Fatty fish, wild caught Alaskan salmon and mackerel


  • Herbs and spices, coriander, parsley, basil and cloves, chives


  • Fruits and berries, papaya, tomato, raspberries, strawberries, watermelon, cantaloupe, 1 med size papaya is about 58 g magnesium


  • Yogurt, plain & fruit, low fat, with no added sugars


  • Calcium fortified orange juice


  • Cheddar & cottage cheese


  • Calcium fortified milk, nonfat, whole, reduced fat


  • Tofu


  • Salmon, pink, canned


  • Seaweeds




How important is balance to your health?

Magnesium is the silent guardian of the human heart and arteries. It is necessary for life and is the missing link to total health. Do you experience involuntary eye movements or eye twitches? Do you have fibromyalgia or facial tics? You can be experiencing a magnesium deficiency.


When you take too much calcium, it will deplete your magnesium. Likewise, taking too much magnesium would also result in calcium depletion. Moderation has been a recurring theme in the context of vitamin supplementation – too much can be as harmful as too little!


Individuals 55 or older are highly vulnerable to low magnesium status due to aging and stress. Too much table salt depletes magnesium even more than calcium. High calcium levels in the urine may lead to kidney stone problems.


Most people who are deficient in magnesium experienced kidney stones trouble. In plain English, when the body tries to get rid of sodium, it also gets rid of calcium at the same time.


Arthritis and osteoporosis are in part may be caused by a magnesium deficiency. Magnesium is needed for calcium absorption. Magnesium insufficiency makes calcium collect in the soft tissues and cause arthritis. Are you maintaining your balance?


The toxic symptoms brought about from an increased level of magnesium are not common unless you have a serious problem with the way your kidney functions. The balance of calcium to magnesium should be kept in the range of 1:1.


This could be an issue if you take too much dairy and as a result, accumulate too much calcium. In isolation and too much of anything can cause a balance disorder.


The best known work of calcium is the formation of bones and teeth, but it also plays a role in keeping the heart and muscles working the right way by governing contractions. Magnesium, on the other hand, is the principal player in over three hundred enzyme reactions, while controlling the potassium and calcium uptake, assisting nerve electrical activity, and managing the metabolism of carbohydrates.


Calcium levels need to be kept stable due to the reason that it activates blood clotting factors. The maximum dose of calcium should be 500mg. Anything over than that can backfire in the form of gastric distress or constipation.


This is one reason your calcium and magnesium ratio is a very big deal for your health. Calcium and magnesium are not found free in nature. They are always combined with something else.


Many people believed that taking calcium supplements is good for the bones. Well, the truth is the calcium supplementation has been a serious error because they developed a deficiency in magnesium. Improper cellular balanced can lead to a high blood pressure.


Excessive alcohol intake has been shown to cause renal magnesium wasting, which, if a diet is marginal in magnesium content, could place an individual at risk for magnesium depletion. Imbalances of calcium, phosphorus, and magnesium result in a number of serious clinical complications, such as seizures and respiratory difficulties.



Increased risk of heart attacks and strokes

It seems that the old hand-me-down practice of drinking milk and other dairy products may not be good at all for your health. Too much calcium supplementation can cause acidity and disorder on your magnesium levels.


Each time you take a high dosage of nutrient in isolation, you create an imbalance in your body, unless you were medically prescribed to increase certain levels of nutrient intake.


Several studies have examined the association between magnesium intakes and heart disease. In one study of women, a higher dietary intake of magnesium was associated with a lower risk of sudden cardiac death.


Magnesium helps maintain a normal heart rhythm and doctors sometimes administer it intravenously in the hospital to reduce the chance of atrial fibrillation and cardiac arrhythmia. Also, diets with higher amounts of magnesium are associated with a significantly lower risk of diabetes, possibly because of the important role of magnesium in glucose metabolism.



How does it work?

The United States has the highest intake of calcium, yet it also has the highest rates of osteoporosis. The food you eat (this means anything) affects the pH balance (acid/base balance) of your body.


Foods create compounds that are either acidic or alkaline. In some anti aging fat loss diet, high protein can cause acidity and also depletes calcium from the bones. When the net load weighs in on the acid side, the calcium in the bones is tapped to offset the net acid load.


Eating foods that yield the greatest acid load can make your bones leach out calcium, such as the cereal grains, salt, hard cheeses, meats, and legumes. The fruits and vegetables are considered as the sole producers of alkaline compounds.


Given that a person consumes a disproportionate amount of fatty meats, salty processed foods, and cheeses compared to the consumption of fruits and vegetables, the net acid load increases and results in a bone demineralization. To help shift back the acid/base balance, you need to eat an abundance of green vegetables and fruits.


A balanced diet of fresh, whole foods is your best maintenance diet. Whole foods, especially those with high chlorophyll levels may contain significant magnesium levels. Seaweeds, spinach, banana, avocado, black beans, tofu, algae, and dark, leafy green vegetables are high in magnesium.


Unprocessed foods have the highest concentrations of magnesium. Preparation of meals with low cooking loss is important in retaining some levels of magnesium.



Let us recap …



Magnesium is the mineral that helps prevent bone fractures and tend to increase the bone density. It is actually required for the proper utilization of calcium in the body. Magnesium has widespread metabolic functions and it is found in all body cells.


About 99% of body magnesium is intracellular, with the remaining 1% in the extra cellular space. Magnesium is a necessary cofactor for more than 300 enzymes that make use of the nucleotide triphosphates for activation or catalyzing reactions that produce energy, synthesize body compounds, or help to transport nutrients across cell membranes.


Because ATP is the universal energy source for all cells, the lack of magnesium would quickly halt cellular activity. Magnesium also participates in muscle contraction and blood clotting.


Assessing deficiency and setting intake recommendations are a bit difficult because its presence in the bone and blood is not indicative of total health status. As a result, nutritional magnesium has both direct and indirect impacts on the regulation of blood pressure and therefore on the occurrence of hypertension.


Magnesium deficiency impairs proper calcium metabolism, affecting blood pressure. Dietary calcium is directly proportional to dietary magnesium.


Magnesium and calcium work together to control muscle action, though calcium becomes a problem when there is not enough magnesium to control calcium’s actions. Calcium becomes a slow acting poison (often decades of buildup) to tissues all over the body when in excess relative to magnesium.


Early signs of magnesium deficiency include loss of appetite, nausea, vomiting, fatigue, and weakness. As magnesium worsens, numbness, tingling, muscle contractions and cramps, seizures, personality changes, abnormal heart rhythms, and coronary spasms occur. A severe magnesium deficiency can result in hypocalcemia because the mineral homeostasis is disrupted.


Clinical signs of a magnesium deficiency are evident even only after three weeks of a high calcium normal magnesium diet. Too much calcium can deplete magnesium resulting in a heart malfunction, painful joints, calcification of organs, senility, and weakened bones. Magnesium plays an important role in maintaining the health of the bones.


In addition, hair loss, muscle cramps, irritability, trembling, and disorientation are some symptoms of magnesium deficiency. To keep your heart working properly, you need to take the right amount of calcium and magnesium because an excess of calcium causes excessive contractions in the heart. Magnesium is the natural calcium channel blocker.


Studies found that most individuals who suffered heart attacks were deficient in magnesium. Ironically, too much calcium blocks the magnesium absorption. Calcium is vital for the health of your bones, but it cannot work without magnesium and vitamin D.






After decades of buildup, calcium can be a slow acting poison when in excess relative to magnesium. High calcium levels can result in calcification and the formation of a stone or spur.


Calcium can lodge anywhere in your body and if it lodges in your bones and joints, it can mimic arthritis. If it lodges in your heart, it can mimic arterial lesions. If it lodges in your lungs, it can mimic respiratory problems.



What is the correct ratio (balanced) of calcium and magnesium?

Researchers recommended a 1:1 ratio of the calcium and magnesium. The trick is plain dietary ratio.




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Howard, L. M. & Payne, A. C. (2006). Health Benefits of Vitamin K2: A Revolutionary Natural Treatment for Heart Disease and Bone Loss. Laguna Beach, CA: Basic Health Publications Inc.

Mandler, J. (2011). Should You Take A Calcium Supplement?

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Sircus, M. (2015). Transdermal Magnesium Therapy. USA: Lulu Press.

Tsupruk, P. (2005). Prevent Cancer Today. Baltimore: PublishAmerica.

White, D. (2010). The Hormone Makeover. USA: Xulon Press.

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