Can I use dolomite as a nutritional supplement?

Dear Just Wondering,  

This is a very down-to-earth question! Dolomite is generally not used as a direct substitute for calcium and magnesium because it contains harmful heavy metals. Before starting any dietary supplements, it can be helpful to discuss your needs with a health care provider. They can talk through side effects and how the supplement might interact with any medications you’re on or health conditions you have. Read on to learn more about what dolomite is, what calcium and magnesium do, and common types of supplements! 

What is dolomite? Can you use it as a nutritional supplement? 

Dolomite is a type of limestone that contains magnesium carbonate, calcium carbonate, and other minerals. Because it also contains heavy metals that are harmful to your body, it’s not recommended to be used as a dietary supplement. These metals include aluminum, arsenic, lead, mercury, and nickel. 

However, you might be interested to learn that food-grade dolomite is sometimes added to desalinated drinking water as a source of magnesium. While ground and surface water for drinking contain sufficient magnesium for human health, some other places across the globe depend on desalinated water for drinking. In such cases, dolomite is an economical and effective indirect supplement. 

What are common types of calcium supplements?  

As you mentioned, calcium and magnesium are essential elements for your body, and some people choose to increase their intake by taking supplements. Calcium is primarily responsible for protecting your teeth and bones. Foods like dairy products and leafy green vegetables contain more calcium. There are three main types of calcium supplements: calcium carbonate, calcium citrate, and other forms like calcium gluconate and calcium lactate. Calcium carbonate and calcium citrate contain more  calcium and show more benefits. It’s good to look for labels that specify “purified” or have a United States Pharmacopeia (USP) symbol. This label certifies that it doesn’t  contain harmful materials, such as unrefined oyster shell and bone meal, which are used in some calcium supplements. 

Who might calcium supplements be helpful for and are there health effects?  

Most people get sufficient calcium from the foods they eat regularly. Some people, such as those at risk for developing “thin bones,” or osteoporosis, may need a calcium supplement.  Before starting calcium, consider potential negative effects such as:  

• Prolonged additional calcium intake can make it more likely for some people to develop kidney stones. 
• Extra calcium may keep your body from absorbing other important elements. 
• Calcium supplements may affect other medications that you’re taking. 

Speaking with a health care provider can help you understand the unwanted effects of calcium supplements. 

What are common types of magnesium supplements? Who needs to take them?  

Magnesium plays a key role in many parts of your body, including the cardiovascular system, nerves, muscles, bones, and other activities. Similar to calcium, you can typically get enough magnesium from your daily meals, such as leafy green vegetables, beans, nuts, whole grains, and bananas. However, people with conditions like magnesium deficiency, certain pregnancy complications, including preeclampsia and eclampsia, and Crohn’s disease frequently need additional magnesium. Typical forms of magnesium supplements include magnesium citrate, magnesium glycinate, and magnesium oxide. 

In addition, magnesium supplements have shown inconsistent evidence for improving other conditions, including insomnia, anxiety, or muscle soreness from exercise. They may also lead to negative side effects, including diarrhea and nausea, and interact with other medications.  

In short, when you're making a decision about taking supplements, it’s always safer to avoid dolomite and discuss your needs and health concerns with a health care provider first.  

Stay well,