Evidence: High Possible Benefits: Very High Safety: Reasonable
TABLE OF CONTENTS
What is dolomite?
Dolomite is a white rock that provides calcium carbonate and magnesium carbonate at a ratio of about 3:2. Calcium and magnesium are both essential minerals and they act synergistically in many ways. Dolomite supplements are most helpful if you are deficient in either of these two. If you already get enough magnesium and calcium from food, dolomite supplements probably aren’t worth it since calcium carbonate often does more harm than good and so can magnesium in rare cases. This article is about the main benefits of dolomite, its potential side effects, the best time to take it, and more.
Magnesium is needed to create all proteins in the body. Proteins are essential to make virtually anything else in the body, including muscles, organs, enzymes, and hormones. None of these would exist without magnesium.
This mineral is also needed to make and utilize energy. It stabilizes adenosine triphosphate (ATP) molecules which are the source of energy at the cellular level. On its own, ATP would not be able to perform any of its functions. It needs to pair with magnesium to perform all of them.
Magnesium partners with ATP to distribute calcium, sodium, potassium, chloride, and phosphate to the right places. It allows calcium and phosphorus to travel into bones as opposed to other places where these minerals could contribute to soft tissue calcification. It also helps the kidneys get rid of excess phosphorus and sodium, which can prevent high blood pressure related to too much sodium and other health risks.
Along with phosphorus, calcium is the main mineral in our bones and teeth. These two minerals form tight bonds in the bones and teeth to keep them strong.
99% of the calcium in our bodies is stored in the bones. The bones of an average person contain about 1-2 kg of this mineral.
Unfortunately, if carriers of these minerals (most notably vitamin D and vitamin K) are insufficient, calcium and phosphorus may create bonds outside the bones and teeth. For example, this can happen in the kidneys, leading to kidney stones. In worse cases, calcium and phosphorus may calcify blood vessels, possibly leading to heart disease.
Calcium also plays a vital role in the release of all neurotransmitters, clotting the blood after an injury, contracting our muscles, and more.
Possible benefits
It is important to note that all of the potential benefits mentioned below are dose-dependent. Generally, the higher the dose, the more pronounced the effects are. However, they do reach a plateau at a certain point. We will discuss the best dosing protocol later in this article.
Many possible benefits fall under the umbrella of ‘correcting a magnesium/calcium deficiency’ and are therefore not mentioned in the article. If you are deficient, dolomite supplements can affect your cognition, performance, and overall health in a remarkably positive way.
Major benefits
Correcting or preventing a magnesium deficiency -Magnesium deficiency can be terrible for health and overall quality of life. Fortunately, a severe deficit is relatively rare. A mild deficiency is much more common and can lead to many problems mentioned later in the article. If you are experiencing symptoms of deficiency or know that your magnesium levels are too low, helping you get back to the optimum is the main benefit of magnesium carbonate from dolomite.
Correcting or preventing a calcium deficiency – While calcium deficiency is not as common as magnesium deficiency, it can also contribute to multiple health problems, often related to bone and heart health. Calcium carbonate from dolomite is effective at increasing calcium levels in the body.
Minor benefits
Reduced migraines – Magnesium carbonate in dolomite is highly effective for preventing and lowering the intensity of migraine headaches. 600 mg/d of magnesium carbonate tends to be more effective than lower doses.
Lowered blood pressure – Magnesium is necessary to get rid of excess sodium which can contribute to high blood pressure. 700 mg/d seems to work best for most people although lower doses are effective as well.
Reduced symptoms of PMS – High doses of calcium carbonate (500-1000 mg/d) have been shown to reduce pain related to PMS.
Laxative effects – While this can be considered a negative, magnesium supplements (including magnesium carbonate in dolomite) can act as laxatives and help people with constipation.
Reduced asthma – Magnesium carbonate from dolomite reduces asthmatic symptoms to a small extent.
Reduced blood glucose – Supplementation may slightly blood glucose levels in diabetics. Unfortunately, this benefit is small and doesn’t seem to apply to healthy people.
Improved aerobic exercise – One study found a notable improvement in aerobic exercise capacity in triathletes who take isolated magnesium supplements. This effect almost certainly applies to dolomite as well.
Improved sleep quality – This effect only applies to people with poor sleep or those deficient in either magnesium or calcium.
Reduced symptoms of depression – This effect has been found in older diabetics but may also apply to other groups if they are deficient in magnesium.
Possible side effects
These side effects are dose-dependent. The risk for them increases (often linearly but sometimes exponentially) as you increase the dose. Some of the side effects only apply to very high doses.
Diarrhea – Both calcium and magnesium carbonate can act as laxatives and cause diarrhea but magnesium is more problematic in this regard. Diarrhea caused by dolomite is not dangerous, assuming it doesn’t lead to severe dehydration. You can lower the risk of diarrhea by taking the supplement with food and spreading the dose to multiple smaller doses.
Low blood pressure – High doses of magnesium carbonate (typically 900 mg/d or more) can cause your blood pressure to drop too low, especially if you consume too little sodium.
Calcium-alkali syndrome – This syndrome usually occurs in pregnant, bulimic, or older women who take calcium carbonate. It often makes people unusually thirsty and pee too much. It can also lead to confusion, weakness, depression, and irregular heartbeat. Antacids and NSAIDs can significantly increase this risk.
Twitching and muscle spasms – This effect is also usually caused by the depletion of sodium.
Abnormally slow or fast heart rate – This is a rare side effect but possibly the most dangerous one. It is also likely caused by electrolyte imbalances and it should only apply to higher doses.
Nausea – Just like diarrhea, this side effect is not dangerous but can be unpleasant.
Hypercalcemia – While severe toxicity is rare, taking high amounts of calcium carbonate could lead to hypercalcemia over time. Those suffering from hypercalcemia usually have hard and brittle bones. Toxicity can also cause stomach upset, nausea, vomiting, and constipation. This is why it’s best to avoid very high doses. Specifically, you want to stay below 500 mg a day unless you have a great reason to take more.
Cardiotoxicity – Combining dolomite or other supplements with calcium and digitoxin or digoxin is shown to be cardiotoxic.
Contamination – Contaminated supplements are uncommon in the USA and other well-regulated countries. However, if you wish to buy products from China, India, or other countries without strict regulations, beware that the supplements may be contaminated. Either way, you need to choose the brand you order from wisely. It is highly recommended to check the certificates or read through some reviews for the specific product before you buy it. The FDA (Food and Drug Administration) has the power to regulate dietary supplements but can only do so after they have been on the market for a while. That’s because supplement companies are not obligated to announce to the FDA when releasing a new product on the market. The FDA has to discover the product and test it for potential impurities, which can take a lot of time. During that time, the supplement can be sold on the market even if it’s impure. Also, supplement companies can change their manufacturers without announcing it to the FDA.
Who should not take dolomite?
You should probably avoid taking the supplement if you:
are willing to take magnesium separately with a safer type of calcium, such as calcium citrate
have kidney problems other than chronic kidney disease
suffer from low blood pressure
went through a menopause
are deficient in vitamin D (while calcium decreases your need for vitamin D to some extent, taking this mineral without enough vitamin D can lead to soft tissue calcification, kidney stones, and other side effects)
are deficient in vitamin K (this vitamin, just like vitamin D, is needed to transport calcium and prevent it from going into the wrong places, such as soft tissues and kidneys)
already consume enough calcium and magnesium from food
experience a severe adverse reaction after taking the supplement
Who will benefit the most?
You should consider taking the supplement if you:
experience symptoms of either magnesium or calcium deficiency, or you know you are deficient based on blood tests
exercise or use a sauna (magnesium, as well as other electrolytes, get lost through sweating)
don’t get enough magnesium or calcium from food (the easiest way to find out how much of these nutrients you are getting in your diet is to track your food intake for a while with Cronometer.com)
drink alcohol (alcohol hurts the absorption of magnesium carbonate and increases its loss through urine)
are refeeding after a prolonged fast (magnesium can be pushed into cells when you refeed, causing blood levels to drop too low)
are on a ketogenic, carnivore, or autoimmune paleo diet (it is extremely hard to get the optimal amount of magnesium on these diets, especially the latter two)
are deficient in calcium or vitamin D (When the body runs low in calcium, parathyroid glands create parathyroid hormone (PTH) to increase calcium levels in the blood. Magnesium is needed to create PTH. PTH is also necessary to activate vitamin D but cannot do so without magnesium. Put simply, magnesium deficiency can contribute to a deficiency in calcium and vitamin D.)
take antibiotics, antifungals, or anticancer drugs (many of these hurt magnesium absorption)
consume too much phosphorus (phosphorus increases your calcium needs)
have a high budget for supplements (assuming that the supplement doesn’t contain impurities, it appears to be safe in most cases and rarely does more harm than good if you stick to regular doses)
Symptoms of magnesium deficiency
About 60-80% of the population is deficient in this mineral.
The most common signs of deficiency include:
fatigue and weakness
muscle cramps
muscle spasms
muscle tension
irregular heartbeat
stress
anxiety
obesity
asthma
pain
glutamate sensitivity
migraines
severe PMS symptoms
depression
loss of appetite
shaking
Keep in mind that these signs are just indications of a deficiency. If you experience some or even most of them, it does not necessarily mean you need more magnesium. On the other hand, some people may be deficient even though they are completely asymptomatic.
With that said, if you experience many or most of these symptoms, there is a high chance that you are not getting enough magnesium. The more of these symptoms you have and the more severe they are, the more likely you are to have a deficiency.
Symptoms of calcium deficiency
The most common signs of deficiency include:
fatigue
dizziness
brain fog
weak bones
osteoporosis
osteopenia
rickets
osteomalacia
tetany
How much dolomite should you take?
Dolomite contains magnesium carbonate and calcium carbonate in a ratio of about 2:3.
While calcium is extremely important, most people already get a good amount of this mineral from food. Magnesium deficiency is significantly more common, which is why you probably want to focus on magnesium when determining the best dose of dolomite.
While many factors influence how much magnesium you should take, most people will want to shoot for 300-400 mg from supplements.
If you take 300 mg of magnesium carbonate from dolomite, you will also get about 450 mg of calcium carbonate. This dosing seems ideal for most people.
The richest food sources include rice bran, wheat bran, soy flour, hemp seeds, pumpkin seeds, watermelon, and many spices. These provide over 420 mg (the RDA for adult men) in less than 100 grams.
Legumes, nuts, seeds, and grains usually give you enough magnesium in 200-400 grams of dry weight. The same can be said about a few types of vegetables.
While legumes, nuts, seeds, and grains are the richest food groups, they also contain phytic acid, an antinutrient that makes magnesium less bioavailable. Soaking, sprouting, fermenting, or souring these foods will improve the absorption of magnesium.
Fats, oils, dairy, meat, and eggs contain little to no magnesium. The only way to get enough on a high-fat diet is to include vegetables rich in this mineral, such as cruciferous vegetables or leafy greens. Those on a carnivore diet would have to get magnesium from supplements or mineral water as no animal food can provide enough magnesium for optimal health.
Food sources of calcium
The absorption of calcium differs from food to food. We absorb about: 50% from cruciferous vegetables (such as broccoli, kale, and cabbage) 30% from milk 25% from legumes 10% from leafy greens
Taking absorption into account, the richest food sources include dairy, soybeans, and some cruciferous vegetables. Specifically, Chinese mustard greens, napa cabbage, and bok choy contain the most calcium out of all popular vegetables and plant foods in general.
The second tier would contain spinach and a few other leafy greens, nuts, seeds, canned fish with bones, figs, grains, and legumes.
The easiest way to find out how much calcium or magnesium you are getting in your diet is with Cronometer.com. This free app allows you to track all vitamins, minerals, and more.
Best time to take dolomite
Both calcium carbonate and magnesium carbonate are water-soluble so you don’t have to take dolomite with food to absorb it well.
However, taking dolomite with food is safer as it will not absorb as fast, lowering the risk of soft tissue calcification that can be caused by calcium carbonate.
Taking dolomite in the evening may lead to slightly better sleep quality than if you take it earlier in the day. However, the difference is tiny.
Never take a high dose of dolomite at once. Always spread the dose across multiple meals throughout the day.
If you practice time-restricted eating, take one dose with food and the other/s at a different time of the day.
Interactions with other supplements
Vitamin D Magnesium is necessary to absorb and utilize vitamin D. Not enough of this mineral can contribute to vitamin D deficiency or symptoms resembling it. Vitamin D also increases the absorption of calcium carbonate. It also lowers the risk for many of the side effects related to calcium carbonate supplementation, including soft tissue calcification.
Vitamin K This vitamin, just like vitamin D, is needed to transport calcium in the body and prevent it from going into the wrong places, such as soft tissues and kidneys
Sugar alcohols Sugar alcohols, such as xylitol, erythritol, and maltitol increase the absorption of calcium carbonate.
Antacids This combination can lead to the calcium-alkali syndrome. This syndrome usually occurs in pregnant, bulimic, or older women who take calcium. Antacids can significantly increase this risk.
NSAIDs NSAIDs can have a similar effect to that of antacids when combined with calcium supplements.
Bisphosphonates These include risedronate (Actonel), alendronate (Fosamax), ibandronate (Boniva), zoledronic acid (Reclast), and pamidronate (Aredia). Taking calcium carbonate with bisphosphonate drugs for osteoporosis reduces the absorption of bisphosphonates.
Aspirin Calcium carbonate in dolomite reduces the efficacy of aspirin.
Lithium Long-term usage of lithium leads to hypercalcemia in 10%-60% of users. Combining lithium with calcium carbonate would worsen this possible side effect.
Where to buy dolomite
Amazon seems to be the best option for ordering dolomite supplements in most countries. They offer some very affordable products backed by many positive reviews. Also, you can choose from a wide range of brands without having to search through other markets on the internet.
Beware some brands display the dosage per serving instead of per pill or capsule. Therefore, you may accidentally buy something less potent than you intended. Do not fall for this marketing trick.
FAQ
You can take the supplement daily and do not need to cycle it. However, it is certainly not a problem if you don’t take it daily. Not taking the supplement every once in a while could lead to better absorption.
All of these options are fine. The two most important things to consider are the price and dosing. Powders are almost always the cheapest form. However, you may need a highly accurate scale to dose them correctly (preferably 0.001g). You can get one for as little as $20 from Amazon. Dosing the powders also takes some time that can add up over months or years. The disadvantage of capsules is that they often contain bovine gelatine, which rarely comes from an ethical source.
Yes. Dolomite doesn’t impact your sleep in any negative way in the short term.
Dolomite supplements should not become harmful once they exceed the expiration date, but they can lose potency over time.
Keep the supplements in a cold, dark, and dry place, and they should remain just as potent for many months or even years.
While acute toxicity is rare, both magnesium and calcium carbonate can cause some health problems if taken in high amounts. These include kidney stones, soft tissue calcification, diarrhea, low blood pressure, and irregular heartbeat. It is best to stay below 600 mg of calcium carbonate and 400 mg of magnesium carbonate a day to prevent these side effects.
The half-life of magnesium carbonate from dolomite in the body is about 42 days. Calcium from the supplement stays in your bones for a very long time, often well over a lifetime.
In the long term, it typically takes about 2-4 weeks of taking the supplement to begin noticing the benefits related to fixing a magnesium or calcium deficiency.
Most dolomite supplements on the market are vegan-friendly but always check the label to be sure. If you buy dolomite in a capsulated form, beware that the capsules often contain animal-based gelatine. Instead, find a brand that puts its products into cellulose capsules.
Both magnesium carbonate and calcium carbonate in dolomite are water-soluble so you don’t have to take dolomite with food to absorb it well.
No, it doesn’t. The supplement does not interfere with fasting in any significant way.
References
Most of the information provided in this guide is supported by scientific research that can be found and verified in the PubMed medical library. We highly encourage you to use the library to verify anything said in this article. We excluded from consideration studies that are either confounded or have a high conflict of interest.
