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Calcium, magnesium, and zinc are three minerals that are vital khổng lồ several bodily processes.
Though they occur naturally in a variety of foods, many people take supplements khổng lồ help increase their intake.
Combined mineral supplements lượt thích calcium-magnesium-zinc have gained popularity recently, especially among people looking to lớn improve bone density or other aspects of their health.
This article explores the benefits, uses, & side effects of calcium-magnesium-zinc supplements.
Calcium-magnesium-zinc supplements may offer a host of benefits.
While research on the combined supplement is lacking, studies on the individual minerals are clear and well established.
Keep in mind that calcium is consistently linked to only one of the benefits described below — bone health. Yet, research is ongoing, và taking it alongside zinc và magnesium is perfectly safe.
May tư vấn bone health
Calcium, magnesium, & zinc help strengthen your bones in a variety of ways.
Calcium is the main mineral in your bones, which hold more than 99% of your body’s calcium stores. Your body toàn thân is constantly regenerating its bone tissue, so it’s important to consume an adequate amount of this mineral daily (1).
Zinc also helps comprise the mineral portion of your bones. In addition, it supports bone-building cells while inhibiting the formation of cells that encourage bone breakdown (2, 3).
Finally, magnesium plays a key role in converting vitamin D into its active form, which sida calcium absorption (4).
May elevate your mood
Magnesium and zinc are fundamental lớn brain signals & processes (5).
If you don’t meet the daily recommendations for these minerals, taking supplements may help elevate your mood.
A reviews of 18 studies suggests that taking magnesium may reduce feelings of anxiety among people prone to lớn this condition. That said, researchers pointed out that none of the studies used a validated measure of subjective anxiety symptoms (6).
Furthermore, a recent analysis on depressive symptoms noted that magnesium supplements had little effect in controlled studies despite showing promise in observational studies (7).
Meanwhile, a study in over 14,800 people revealed that people who met the recommended zinc intake were 26% less likely khổng lồ have depression than those who didn’t meet this intake (8).
Due lớn conflicting findings, more research is needed in this area.
May strengthen immunity
Magnesium và zinc may boost your immune system and reduce inflammation. While inflammation is a normal immune response, chronic levels of it can damage your health và promote illnesses like cancer và heart disease.
Supplementing with magnesium has been shown khổng lồ reduce markers of chronic inflammation, such as C-reactive protein (CRP) & interleukin 6 (IL-6) (9, 10).
Conversely, magnesium deficiency has been linked khổng lồ chronic inflammation (11, 12).
Zinc plays an important role in the development và function of many immune cells. Supplementing with this mineral may help combat infections & aid wound healing (13, 14).
May help control blood sugar levels
Magnesium and zinc may also regulate your blood sugar levels.
An analysis of 32 studies in 1,700 people revealed that taking zinc significantly reduced levels of insulin, fasting & post-meal blood sugar, and hemoglobin A1c (HbA1c) — a marker of long-term blood sugar control (15).
Another analysis of 25 studies in over 1,360 people with diabetes found that supplementing with zinc reduced HbA1c as much as metformin, a common diabetes drug (16).
Moreover, research suggests that magnesium may aid blood sugar control in people with diabetes by enhancing your body’s ability to use insulin — a hormone that moves sugar from your blood into your cells (17).
An analysis of 18 studies in people with diabetes indicated that magnesium supplements were more effective at reducing fasting blood sugar levels than a placebo. Plus, blood sugar levels dropped significantly in those at risk of this condition (18).
May improve sleep quality
Both magnesium & zinc may improve your sleep quality.
Studies show that magnesium helps stimulate your body’s parasympathetic nervous system, which helps you feel calm & relaxed (19).
Plus, human và animal studies associate zinc supplements and higher blood zinc levels with improved sleep quality (20, 21).
A small 8-week study in older adults with insomnia revealed that a daily regimen of zinc, magnesium, & melatonin — a hormone that regulates your body’s internal clock — helped people fall asleep faster & enhanced sleep quality, compared with a placebo (22).
SummaryResearch suggests that calcium, magnesium, và zinc may improve several aspects of your health, such as bone strength, mood, immunity, blood sugar regulation, và sleep quality.
Currently, no side effects have been reported from calcium-magnesium-zinc supplements.
However, moderate khổng lồ high doses of these individual nutrients are associated with various adverse effects, including (23, 24, 25):
headachesdiarrheaconstipationstomach pain & crampsloss of appetitemuscle weaknessnumbness và tinglingIf you experience any of these symptoms, consider lowering your dosage or consulting your healthcare provider.
Because calcium overdoses are linked to kidney stones and a higher risk of heart disease, it’s especially important to lớn stick to the dosage recommendations on the packaging (25).
Plus, it’s worth noting that calcium competes with magnesium & zinc for absorption. If you’re deficient in any of these minerals, consider taking these micronutrients separately and spacing them out between meals.
SummaryThough generally safe, calcium, magnesium, và zinc are linked to various side effects on moderate khổng lồ high doses. Thus, you shouldn’t take more than the label suggests.
Calcium-magnesium-zinc supplements are mainly available in capsule form, though some companies also sell powdered versions
Shop for calcium-magnesium-zinc supplements online.
The typical daily dosage recommendations for these nutrients are:
Calcium: 1,000 mg — 100% of the Daily Value (DV)Magnesium: 400–500 mg — 100–125% of the DVZinc: 15–50 mg — 136–455% of the DVTo reach these amounts, you would need khổng lồ take 2–3 calcium-magnesium-zinc supplements over the course of the day.
The variations in dosage — và that of zinc in particular — owes to lớn the fact that these minerals come in numerous formulations.
For example, zinc is available in several forms, each of which contains different amounts of elemental zinc — the kind that your toàn thân can use. Thus, calcium-magnesium-zinc supplements that các mục a high dose of this mineral tend khổng lồ contain forms that provide less elemental zinc.
Remember to lớn take no more than the dosage recommended on the packaging to reduce your risk of side effects. When zinc is taken in the absence of a deficiency, it can also interfere with copper absorption và cause a copper deficiency.
Recommendations
In general, most people don’t need khổng lồ take a calcium-magnesium-zinc supplement because you can get sufficient amounts of these nutrients through your diet.
These minerals are found in high amounts in the following foods:
Zinc: leafy vegetables, legumes, meat, & dark chocolateIf you’re concerned you may be deficient in any of these nutrients, talk to a health professional who can thử nghiệm your levels và determine whether you should eat more of these foods or take a supplement.
SummaryDosage guidelines generally state that you should take 2–3 calcium-magnesium-zinc supplements daily. However, supplementing isn’t necessary if you get enough of these nutrients through your diet.
Calcium-magnesium-zinc supplements contain three nutrients that may support bone health, mood, immunity, blood sugar control, & sleep quality.
Though they’ve garnered popularity among those looking khổng lồ build bone strength, you likely don’t need to lớn take a supplement as long as you get enough of these minerals through your diet.
If you’re unsure whether calcium-magnesium-zinc supplements are right for you, talk to your healthcare provider.
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Remember that a typical dosage is 2–3 capsules per day. You shouldn’t take more than the dosage listed on the label.