Calcium Magnesium Drinks: Why They're Important and What to Look For
Calcium and magnesium are two dynamite electrolytes and minerals that you need to consume daily to maintain a healthy lifestyle. However, over the years, research has shown that people in the U.S. tend to not get enough of either nutrient from food and drinks alone. It’s no wonder: Apart from hard tap water and cow’s milk, very few beverages naturally contain good sources of both magnesium and calcium. This is where N-2 Water can help—the functional beverage has a unique mix of the two, so that you meet your daily needs of both nutrients and power through your day.
Below, learn more about why calcium and magnesium are so important for your body. Plus, get advice on how to choose a high-quality calcium magnesium powder.
Benefits of Calcium
Calcium is the most abundant mineral in the body, with the majority of it stored in your bones and teeth. But other parts of your body, such as your blood vessels, benefit from the mineral too.
Helps promote—and maintain—strong bones
As a child, did your parents tell you that drinking a glass of milk every day would help you build strong bones and grow? They weren’t far off from the truth—but the magical ingredient here isn’t milk: it’s actually calcium. Your body doesn’t make calcium on its own, so it’s important to make sure you eat foods and drink beverages that are rich in it.
Not only does calcium—especially when enjoyed with vitamin D-rich foods or supplements—support bone growth during adolescence, the mineral also helps to maintain your bone mineral density as you age. This is especially important for those who are postmenopausal, since their bodies no longer produce estrogen. Because estrogen regulates calcium absorption in the body, the risk for osteopenia (loss of bone density) and bone fractures increases during this life stage.
Supports your heart
When you think of nutrients that support your heart, omega-3 fatty acids (found in fatty fish and certain nuts) are likely the first to come to mind. But did you know calcium may also protect your heart? The mineral may help regulate blood clotting and how blood vessels dilate and contract, the latter of which helps to keep your blood pressure low.
In fact, several studies have shown that adequate calcium intake is linked to better cardiovascular outcomes, such as protection from hypertension (high blood pressure) and stroke. When combined with vitamin D, the mineral may even help stave off coronary heart disease.
Benefits of Magnesium
Magnesium can support your athletic performance and overall health in more ways than one.
Supports your muscles
Interestingly, your muscles require calcium to contract, but magnesium is necessary for your muscles to relax. This second part is important because, without enough magnesium, your muscles can cramp.
When you work out, your magnesium levels may slightly drop, especially if you’re exercising in hotter temperatures and sweating. This is just one reason many athletes drink functional beverages like N-2 Water, to replenish key electrolytes like magnesium.
Can help combat migraines
Those who get migraines know firsthand how debilitating these severe headaches can be, but magnesium could be a potential solution. Research has shown that people who get migraines have lower levels of magnesium in their blood. Increasing your intake of certain types of magnesium may help prevent migraines, research suggests.
Can You Take Calcium and Magnesium Together?
It’s completely safe to take these powerhouse minerals together; in fact, the mineral duo is often found together in many multivitamins.
Here’s how much of each mineral your body needs daily based on your age and sex:
Calcium:
| Age | Male | Female |
| 14–18 years | 1,300 mg | 1,300 mg |
| 19–50 years | 1,000 mg | 1,000 mg |
| 51–70 years | 1,000 mg | 1,200 mg |
| >70+ years | 1,200 mg | 1,200 mg |
Magnesium:
| Age | Male | Female |
|
9–13 years |
240 mg | 240 mg |
| 14–18 years | 410 mg | 360 mg |
| 19-70+ years | 400-420 mg | 310–320 mg |
If you’re not a fan of swallowing capsules or tablets, calcium magnesium powders are a great way to chip away at your daily needs. N-2 Water offers a 1:1 calcium-to-magnesium ratio, or 130 mg of each mineral, which can satisfy about 10% and 30% of the recommended daily allowance (RDA) for adults, respectively.
What to Look for in a Calcium Magnesium Powder
Apart from looking for an option that offers a 1:1 or even 2:1 ratio calcium-to-magnesium ratio, another thing to pay attention to is where the minerals are sourced from.
With N-2 Water functional beverages, magnesium hydroxide is sourced directly from sea water off the Irish coast, and calcium is derived from seaweed, giving the powder a smooth texture. For context, most calcium supplements use calcium carbonate from limestone, which is chalky and doesn’t dissolve well in water. Plus, calcium carbonate is not very bioavailable. Because both minerals in N-2 Water come from high-quality marine sources, they’re highly bioavailable—meaning the body can absorb and use them quickly.
Interested in trying N-2 Water, and experiencing the benefits that accompany these two all-important electrolytes? Order a sample pack today and taste all four flavors (use code TRYN-2 to try it for free!).
References
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Nutrients: “Trends in Calcium Intake among the US Population: Results from the NHANES (1999–2018).” Z Yu, Y. Li, D. Ba, S. Veldheer, L. Sun, T. Geng, X. Gao. (2024). Volume 16. doi: 10.3390/nu16050726. https://pmc.ncbi.nlm.nih.gov/articles/PMC10934785/
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