The benefits of Calcium, Magnesium & Zinc has many folds. Individually they have extraordinary benefits, however together they have potential to be much more beneficial. Among those benefits are some for the brain, heart, muscles, immune health, emotional, and all kinds of other benefits.
Calcium, Magnesium & Zinc Benefits
Individually each of these powerful minerals contains many benefits to the body, however, together they have the power to potentially grow the list even further. There are several conditions that this supplement is thought to help with, here are some to name a few.
- Back Pain
This is not to say that this supplement is a cure for any of these, however it has been shown to provide some relief for some of the symptoms associated with these conditions. How does it do this, well we’ll go over that below!
All three of these minerals play a major role in bone health. Calcium is the most common mineral in the bones, so it is required to rebuild, or make denser your bones.
However your body cannot absorb calcium by itself, this is where magnesium comes in. In order to absorb calcium and make it useable by the body it requires vitamin D3, and magnesium is required to convert vitamin D into usable form.
Zinc is a mineral that is common in bone structure, making it important to rebuild the bones. It also represses formations of cells that can cause damage or breakdown of the bone structure.
This is where the benefits of calcium pretty much stop. While it is integral to the formation of bone in a huge way, it plays almost no role in any of the other benefits.
Both magnesium and zinc play major roles in brain function. Together they are responsible for hundreds of brain functions, playing a key role in the brain.
Depression and anxiety are very complicated conditions that don’t come from one source generally speaking. However there is evidence to suggest that magnesium and zinc, because of their roles in brain function, can help to alleviate some symptoms of depression and anxiety.
One study showed a correlation between taking magnesium supplements and a reduction in anxiety symptoms. As well as a study that showed people who were not deficient in zinc were 26% less likely to have depression.
Immune System Support
Zinc also is responsible for many function in the immune system, and magnesium has been shown to reduce certain markers for chronic inflammation like a reduction inflammation causing proteins. In addition to this, there has been a link discovered between magnesium deficiency and chronic inflammation.
Zinc is required for the development of many immune system cells that help fight disease. When you’re sick levels of zinc decrease significantly, making zinc a powerful thing to be fully stocked on to help fight disease and sickness in this day and age.
Chronic inflammation has been associated with elevated risks of cancer and heart disease. Because of this making sure you keep inflammation under control should be a priority for most people.
Magnesium and Zinc (again) may be able to improve your quality of sleep according to recent studies.
Because of the heavy impact they have on brain function, better sleep can be achieved with these minerals. Magnesium in particular has been shown to suppress the production of the stress hormone cortisol and promote an overall relaxed feeling allowing sleep to occur naturally.
There was an study looking at adults who suffer from insomnia. After they were treated with magnesium and zinc it showed a significant improvement of sleep quality and the time it took to fall asleep compared to the control group who was given a placebo.
Blood Sugar Support
Studies have shown that people taking zinc supplements saw lower levels of blood sugar before and after meals as well as reduced levels of insulin. Both are major markers for long term blood sugar correction.
Magnesium has been shown to improve the ability of people with type II diabetes to use insulin, reducing insulin resistance. By improving insulin tolerance with magnesium, and the better blood sugar control with zinc, the combination of these can improve the conditions of people with diabetes significantly.
Is It Safe To Take Calcium, Magnesium, and Zinc Together
Taking these minerals together is safe. There are not health risks of taking calcium, magnesium and zinc together, although it is known that sometimes minerals compete for absorption when consumed so it would be wise to avoid taking this with food to minimize the competition.
One risk of taking the supplements on an empty stomach (to maximize absorption by minimizing competition) is that you might get an upset stomach. If this happens just take the supplement with a meal and it will be just fine.
While it’s known that calcium and magnesium compete for absorption, in calcium magnesium and zinc supplements there isn’t a lot of evidence to say that the competition is enough to render the supplement useless like some suggest.
When Should I Take Calcium, Magnesium & Zinc
Some supplements require, or are best taken, during a certain part of the day. However calcium, magnesium and zinc do not require huge timing considerations for the effectiveness of the supplement.
While there is no specific time of the day that it should be taken, you might want to put some consideration into when you take it in reference to when you eat your meals.
Taking the supplement on an empty stomach can sometimes maximize absorption, which would be either 1 hour before eating to 2 hours after eating. This can sometimes cause an upset stomach or stomach pain.
If this occurs then simply switch to taking the supplement with a meal and everything will be fine.
Dosage for Calcium, Magnesium & Zinc Supplements
With all of these benefits that are to be had with calcium, magnesium, and zinc if you only take 1 mcg of each it won’t do anything for you. This is why knowing which dosage actually works is so important.
Generally speaking the doses of all three go as following:
- Calcium – 100% of daily value – 1000mg
- Zinc – between 136-400% daily value – 15-50mg
- Magnesium – 100% daily value – 400mg
You don’t want this in one tablet, because only a certain amount can be absorbed in the body at one time. So spreading it out ensures that the most possible is absorbed instead of it getting wasted by not absorbing half of what you paid for.
One thing to pay attention to is which form the zinc comes in, as there are several forms it can come in that can affect the effects of the supplement. This is due to the fact that some forms of zinc are more potent and can be absorbed more easily, making it to where you need less zinc per capsule.
Side Effects of Calcium, Magnesium & Zinc
While all three of these minerals are considered to be perfectly safe, as with all things, if you take too much there can be some side effects that can occur. These side effects are not serious but should be noted in case you experience them or are taking medication that can conflict with any of the ingredients in a calcium, magnesium, zinc supplement.
- nausea and vomiting
- stomach pain and cramps
- loss of appetite
- muscle weakness
- numbness and tingling
- Kidney Stones (excess of calcium)
If you experience any of these symptoms then you should talk to your physician about lowering your dose or changing when you take you supplements.