By Alissa B Daschbach MA BS MH

Low levels of calcium and magnesium have been associated with higher rates of depression and anxiety disorders. For this reason, Elevate included these two essential minerals to help improve your mood and your response to stress. Read on to discover how calcium and magnesium work in synergy to balance and uplift mood.

Calcium and magnesium are essential nutrients that work together to maintain cell metabolism, among several other important bodily functions. In order for these two minerals to function effectively, calcium and magnesium must be appropriately balanced. Magnesium helps to regulate calcium levels and the function of the cardiovascular system while calcium excites nerves so the muscles of the body contract. A deficiency in either or both will cause an imbalance in which the body will not be able to perform important functions and lead to an increase in stress levels. The formulators of Elevate have added these essential minerals to their nootropic formula to support mood and relax the stressed mind.

Calcium and Magnesium Background and Benefits Explained

Calcium

Calcium is the most abundant mineral in the human body and is responsible for carrying out several important functions, including:

• Builds muscle tissue
• Supports production and secretion of growth and reproduction hormones
• Enables cellular communication
• Maintains healthy bones
• Regulates the function of neurons
• Helps control the relaxation and constriction of blood vessels

During the first twenty five to thirty years of our lives, density in our bones builds only to decrease as we age. Women are more susceptible to bone loss with age, especially after menopause due to hormonal changes. Calcium serves many other functions in our bodies besides building and maintaining healthy bones. In the body, calcium breaks down into a single molecule known as a cation. Calcium cations serve as molecular messengers for a number of neural processes. Studies show that calcium influences the neural pathways that mediate mood. Furthermore, abnormal calcium levels have been associated with mood disorders and depression. Other benefits of calcium include balancing blood pressure, promotes weight loss, protects against kidney stones and kidney disease, and eases symptoms related to premenstrual syndrome. Supplementing with calcium if you are deficient serves to protect you against premature bone loss and will help you mediate mood changes.

Magnesium

Magnesium is an essential mineral for human beings responsible for a number of crucial metabolic and biochemical functions and regulations, including:

•  DNA and RNA synthesis (nucleic acids)
• Regulation of metabolism
• Transmission of nerve messages
• Regulation of heart rate
• Neuromuscular function

Over half of magnesium is stored in the bones with the rest distributed throughout the bodies, including in the muscles and central nervous system. There are several factors that can influence the balance of magnesium in the body. A diet high in sodium, calcium, and protein and excessive caffeine and alcohol can leach magnesium from the body. Excessive stress and depression can also cause lower stores of magnesium and lead to deficiencies.

Benefits of magnesium include:

• Regulates blood sugar levels
• Protects against the formation of kidney stones
• Promotes emotional balance and relaxtion
• Build resilience against stress
• Lowers anxiety and improves symptoms related to depression

When you add magnesium-rich foods to your diet and/or supplement with an over-the-counter vitamin complex, you help to protect yourself against metabolic imbalance and will most likely experience a lightened mood.

A Synergistic Relationship Combating Stress and Restoring Calm

Calcium and magnesium both are responsible for our hearts beating. In fact, these two essential minerals interact with each other by causing the contraction and relaxation of the heart. Calcium is responsible for exciting the nerves and cardiac muscles to contract while magnesium is needed to calm these nerves down and relax. Both calcium and magnesium play a role in blood clotting as well. While calcium is necessary for development of clots in wound healing, magnesium prevents abnormal clotting patterns that can restrict blood flow. Lastly, a fine balance between the two must be maintained for healthy bone formation and regulation of calcium.

Magnesium must be present for the body to be able to absorb and utilize calcium. Insufficient levels of magnesium can cause calcium to remain in our blood and lead to a variety of problems, including weakened bones, abnormal heart rhythms, confusion, and disturbed digestive processes. Excessive stress for prolonged periods of time can lead to a cascade of ill effects in our bodies and minds. It doesn’t take long for us to feel irritable and fatigued after significant bouts of stress. The fatigue, irritability, and loss of concentration caused by chronic stress can be caused by excessive stress hormones (i.e., adrenaline and cortisol) that depletes essential nutrients from our bodies. For example, studies show that chronic stress can cause a marked decrease in magnesium levels in the blood. Studies also show that supplementing with magnesium helped to reduce anxiety in people living with several forms of anxiety, including mild, generalized, and anxiety associated with premenstrual symptoms.

Cautions and Interactions

If you are considering taking a supplement that contains calcium and magnesium, consult with your physician to make sure it is safe to use and does not interact with any medications you are currently taking or exacerbate symptoms of a medical condition with which you have been diagnosed.

Calcium

Calcium is safe to take in small and measured portions. Excessive intake of calcium can cause the following side effects:

• Constipation
• Bloating
• Gas
• Upset stomach
• Confusion

Another issue with taking too much calcium is it can cause a condition called hypercalcemia - high levels of calcium in the blood. Hypercalcemia can lead to the development of kidney stones and abnormal functioning of the heart and brain. If you have a history of parathyroid disease, kidney disorders, smoking, stroke, and are pregnant or breastfeeding, consult with your doctor before supplementing with calcium.

Magnesium

Magnesium is safe to take in small and measured portions. Nonetheless, some people have reported the following side effects:

• Stomach upset
• Nausea
• Vomiting
• Diarrhea

If taken in excess, magnesium may be unsafe. The mineral can build up in the body and cause irregular heart rate, low blood pressure, and slowed breathing. If you have a history of kidney problems, myasthenia gravis, and heart block, do not take supplemental magnesium. 

References

Arasteh, K. (1994). A beneficial effect of calcium intake on mood. Journal of Orthomolecular Medicine, 9, 199-199. Retrieved from: https://isom.ca/wp-content/uploads/2020/01/JOM_1994_09_4_02_A_Beneficial_Effect_of_Calcium_intake_on_Mood.pdf

Botturi, A., Ciappolino, V., Delvecchio, G., Boscutti, A., Viscardi, B., & Brambilla, P. (2020). The role and the effect of magnesium in mental disorders: a systematic review. Nutrients, 12(6), 1661. Retrieved from PubMed: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7352515/

Boyle, N. B., Lawton, C., & Dye, L. (2017). The effects of magnesium supplementation on subjective anxiety and stress—a systematic review. Nutrients, 9(5), 429. Retrieved from PubMed: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5452159/

Cernak, I., Savic, V., Kotur, J., Prokic, V., Kuljic, B., Grbovic, D., & Veljovic, M. (2000). Alterations in magnesium and oxidative status during chronic emotional stress. Magnesium Research, 13(1), 29-36. Retrieved from PubMed: https://pubmed.ncbi.nlm.nih.gov/10761188/

Bae, Y. J., & Kim, S. K. (2012). Low dietary calcium is associated with self-rated depression in middle-aged Korean women. Nutrition Research and Practice, 6(6), 527-533.Retrieved from PubMed: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3542443/