Calcium, magnesium, and zinc are three minerals that a person requires for optimal health. They are naturally present in foods, or a person can take supplements containing all three minerals.
Minerals are substances that the body needs to function properly. Numerous minerals, including calcium, magnesium, and zinc, play important roles in keeping a person healthy.
Taking supplements, such as combined calcium-magnesium-zinc, can help fill a nutritional gap and may provide a person with specific benefits. Though few studies explore the combined supplement, several studies show evidence of the benefits of each mineral when taken individually.
This article reviews some of the potential health benefits of taking calcium-magnesium-zinc, possible side effects, dosage, and natural sources.
As such, taking a combined calcium-magnesium-zinc supplement may provide several benefits.
Additional research is still necessary to show whether these two elements play an important role in mood regulation.
Blood sugar control
Zinc and magnesium may both play a role in regulating blood sugar levels.
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Magnesium and zinc may play a role in helping immunity.
Some evidence suggests that magnesium and zinc can help with relaxation and sleep.
Improved bone health
Many people take calcium-magnesium-zinc as a means to prevent osteoporosis.
The human body
Though generally safe, taking supplements can cause some side effects in some people. Often, the effects worsen or appear when a person takes too much.
- loss of appetite
- stomach pain and cramps
- numbness and tingling
- nausea and vomiting
- muscle weakness
These minerals also compete with each other for the body to absorb them. A person may find that they need to take them separately in order to avoid deficiencies developing.
Taking calcium may not be right for everyone. Evidence
A person should discuss any new supplement with a doctor to make sure it will not interfere with current medications or worsen any pre-existing conditions.
Calcium-magnesium-zinc supplements are available from different brands. The exact dosing will vary based on the manufacturer.
Recommended daily values of each individual mineral are:
1,000 milligrams(mg) or 100% of the daily value (DV)
15–50 mgor 136–455% of the DV
400–500 mgor 100–125% of the DV
Daily values can vary based on factors such as age and gender. A person can discuss how much calcium, magnesium, and zinc they should take each day with a healthcare professional.
Foods that contain calcium include:
- green vegetables
Read on to learn more about nondairy foods high in calcium.
Food sources that contain magnesium include:
- dark leafy vegetables, such as spinach
- whole grains
- dark chocolate
Read on to learn more about foods rich in magnesium.
Zinc comes from sources such as:
- red meat
- whole grains
- lima beans
- wheat germ
Read on to learn more about foods high in zinc.
Taking a calcium-magnesium-zinc supplement may help with different aspects of health, including bone strength, sleep quality, immune support, blood sugar control, and overall mood.
Supplements are generally safe, but they can cause side effects. Before starting a new supplement, a person should discuss their reasons for taking it with a doctor. They may be able to provide additional advice on dosing and other suggestions to help the person.