A perfect match: How calcium and magnesium support nerve function

Optimal nerve function is critical to overall health, bodily function and performance, with calcium and magnesium two nutrients crucial to supporting the nervous system.

Our nervous system  is an intricate communication network connecting our brain, which serves as the body’s control centre, with the nerves that carry messages around our body to regulate various bodily actions and functions, from reflexes and movement to organ function and complex thoughts and emotions.

Our nervous system gathers information from inside and outside our body through sensory receptors, sending impulses to our brain and spinal cord for processing and integration.

They integrate the sensory information, using it to feel sensations, think, perceive and experience the world around you, make decisions, and coordinate responses. This involves complex processes like learning, memory, and decision-making.

Our nervous system also sends signals to muscles and glands, triggering actions like movement and regulating balance, hormone secretion, digestion and changes in heart rate and breathing.

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Mighty minerals

With such a complex and vital role in everyday life, supporting your nervous system with the right nutrients is critical for optimal function, performance, overall health and well-being.

Magnesium and calcium are two critical minerals needed for nerve function and nervous system health.

Magnesium plays a crucial role in nerve transmission¹ and is involved in the control and release of neurotransmitters², the chemical messengers that transmit signals between nerve cells.

For instance, magnesium helps maintain the balance of neurotransmitters like glutamate and GABA, which are essential for proper brain function.

In addition, magnesium has a protective effect on nerves. Through its anti-inflammatory properties³, magnesium can help reduce inflammation in the nervous system, promote nerve health, and supports the production of the myelin sheath⁴, a protective covering around nerve fibres that ensures efficient signal transmission.

READ MORE | Why optimal micronutrient status in important for active individuals

The calcium connection

Magnesium also works synergistically with calcium to support nerve function. Calcium needs magnesium for effect absorption and utilisation while magnesium helps regulate calcium channels to ensure proper nerve signalling and prevent excessive calcium influx, which can lead to cell death⁵.

Like magnesium, calcium also plays a crucial role in nerve signalling⁶, allowing nerve cells to communicate effectively, and helps regulate the release of neurotransmitters⁷.

READ MORE | Know your nutrients: The difference between micro- and macronutrients

Combine and conquer

The best way to get all the magnesium and calcium your body needs is through a balanced diet that includes a variety of natural whole foods, like leafy green vegetables, nuts, seeds, whole grains, legumes, dairy products and fish with bones.

A combined calcium and magnesium supplement, like Biogen Calmag Max can help meet your nutritional needs, especially if you have a deficiency, offering several potential benefits for optimal nerve function and overall nervous system health.

By supporting nerve signalling and neurotransmitter balance, a calmag supplement may contribute to improved overall nerve health and function.

Taking a combined supplement can also help ensure you’re getting adequate levels of both minerals, reducing the risk of deficiency-related nerve problems.

If you believe you suffer from a nutritional deficiency or nervous system issue, consult with a healthcare professional for personalised advice.

References:

1. Kirkland AE, Sarlo GL, Holton KF. The Role of Magnesium in Neurological Disorders. Nutrients. 2018 Jun 6;10(6):730. doi: 10.3390/nu10060730. PMID: 29882776; PMCID: PMC6024559.
2. Maier JAM, Locatelli L, Fedele G, Cazzaniga A, Mazur A. Magnesium and the Brain: A Focus on Neuroinflammation and Neurodegeneration. Int J Mol Sci. 2022 Dec 23;24(1):223. doi: 10.3390/ijms24010223. PMID: 36613667; PMCID: PMC9820677.
3. Moslehi N, Vafa M, Rahimi-Foroushani A, Golestan B. Effects of oral magnesium supplementation on inflammatory markers in middle-aged overweight women. J Res Med Sci. 2012 Jul;17(7):607-14. PMID: 23798918; PMCID: PMC3685774.
4. Zhang J, Zhang B, Zhang J, Lin W, Zhang S. Magnesium Promotes the Regeneration of the Peripheral Nerve. Front Cell Dev Biol. 2021 Aug 11;9:717854. doi: 10.3389/fcell.2021.717854. PMID: 34458271; PMCID: PMC8385315.
5. Benjamin J. Behers, Brett M. Behers, et al. Magnesium and Potassium Supplementation for Systolic Blood Pressure Reduction in the General Normotensive Population: A Systematic Review and Subgroup Meta-Analysis for Optimal Dosage and Treatment Length, Nutrients, 16, 21, (3617), (2024).https://doi.org/10.3390/nu16213617.
6. Brini M, Calì T, Ottolini D, Carafoli E. Neuronal calcium signaling: function and dysfunction. Cell Mol Life Sci. 2014 Aug;71(15):2787-814. doi: 10.1007/s00018-013-1550-7. Epub 2014 Jan 19. PMID: 24442513; PMCID: PMC11113927.
7. Südhof TC. Calcium control of neurotransmitter release. Cold Spring Harb Perspect Biol. 2012 Jan 1;4(1):a011353. doi: 10.1101/cshperspect.a011353. PMID: 22068972; PMCID: PMC3249630.

Author: Pedro van Gaalen

When he’s not writing about sport or health and fitness, Pedro is probably out training for his next marathon or ultra-marathon. He’s worked as a fitness professional and as a marketing and comms expert. He now combines his passions in his role as managing editor at Fitness magazine.