Health Guide

Dolomite

Dolomite is a mineral-rich rock primarily composed of calcium magnesium carbonate (CaMg(CO₃)₂). While you won't find it in a salad, it is often ground into a powder and sold as a dietary supplement. People take it as a natural alternative to standard calcium supplements, hoping to get a 'two-for-one' benefit of both calcium and magnesium in one dose. It’s marketed for bone health and muscle function, but as a rock-derived supplement, it requires careful consideration regarding purity and absorption compared to food sources.

Evidence BasedDietary Supplement

VERIFIED SOURCE

Bio-Activity Analysis

Absorption Rates: Natural Food vs. Dolomite Rock

SCIENTIFIC DATA VISUALIZATION

Y-Axis

Absorption Efficiency

Source Type →

Health Benefits & Sources

Why You Need It

Dual Mineral Support: Provides both Calcium and Magnesium.
Bone Density: Essential for maintaining strong skeletal structure.
Muscle Function: Magnesium helps prevent cramps and spasms.

Deep Dive

Dolomite’s main appeal is its chemical composition. Calcium is the building block of bones and teeth, while Magnesium acts as a cofactor for over 300 enzyme systems in the body, regulating muscle contraction and nerve function. By taking Dolomite, you theoretically supplement both at once. However, scientific consensus suggests that food sources are superior. Furthermore, because Dolomite is a rock, it can be difficult for the digestive system to break down and absorb effectively compared to chelated minerals found in high-quality supplements.

Natural Food Sources

Since Dolomite is a rock, it is not a food. However, you can easily obtain the same minerals (Calcium and Magnesium) from whole foods with better bioavailability.

Food	Amount	% DV (Approx)
Almonds	1 oz (23 nuts)	20% DV (Magnesium)
Spinach	1 cup cooked	37% DV (Magnesium)
Sardines	1 can	33% DV (Calcium)
Yogurt	1 cup plain	30% DV (Calcium)
Black Beans	1 cup	30% DV (Magnesium)

Supplementation

If you choose to use Dolomite supplements, ensure you buy from a reputable brand that tests for heavy metals (lead and arsenic are risks in rock minerals). It is typically taken in powder or capsule form. Dosage varies, but standard calcium guidelines suggest 1,000mg daily for adults. Always take with food to aid absorption and reduce stomach upset.

Top Food Sources

Almonds

Excellent source of Magnesium

Spinach

Cooked for better absorption

Sardines

Provides Calcium + Vitamin D

Plain Yogurt

Bioavailable Calcium

Black Beans

Good source of Magnesium

Frequently Asked Questions

Yes, it is a sedimentary rock containing calcium and magnesium carbonate. While it is ground up for supplements, it is not a food.

Dolomite adds Magnesium to the mix. However, standard Calcium Carbonate is often purified and tested more rigorously for safety.

Yes. Dairy products, fortified plant milks, leafy greens, and fish with bones (sardines/salmon) usually provide enough for the average person.

Generally, no. Children should get minerals from food. Supplements should only be given under the guidance of a pediatrician.

Safety & Side Effects

Safety First

Purity Warning: The biggest risk with Dolomite is contamination. Since it is mined from the earth, low-quality supplements may contain lead, arsenic, or mercury. Always verify third-party testing (look for USP or NSF seals).

Who should avoid it:

Individuals with kidney disease or a history of kidney stones.
People with high calcium levels in the blood (hypercalcemia).
Those taking certain antibiotics (tetracyclines, fluoroquinolones), as calcium can bind to them and reduce effectiveness.

Side Effects: May cause constipation, gas, or bloating.

Scientific References

[1]National Institutes of Health (NIH) - Office of Dietary Supplements: Calcium Fact Sheet.
[2]National Institutes of Health (NIH) - Office of Dietary Supplements: Magnesium Fact Sheet.
[3]Journal of the American Medical Association (JAMA) - Study on mineral absorption rates (Food vs. Supplements).
[4]ConsumerLab.com - Reports on heavy metal contamination in mineral supplements.