We all know the importance of maintaining healthy levels of minerals in our system, and calcium, magnesium, and zinc are among the top minerals that we should consume every day.
That’s why a lot of us have decided to take mineral supplements to make sure we maintain the proper levels.
It is becoming increasingly popular for calcium, magnesium, and zinc to be packaged together in one tablet. But should calcium, magnesium, zinc, and other minerals be taken together?
Do we really need calcium, magnesium, and zinc every day?
We know that we need to have calcium, magnesium and zinc in our systems in order to stay healthy. Magnesium and calcium are macrominerals, which means we need them in large amounts throughout our bodies, while zinc is a trace mineral, which means that we don’t need very much in our system.
However, it is important that we consume enough of each of these important minerals every single day. Even though many healthy foods contain these minerals, we lose their nutrients with our body fluids multiple times per day before we can properly absorb them in order to get the maximum benefit.
Therefore, daily mineral supplements can give us the extra boost that we need to have enough of these important minerals all day long.
What are the benefits of taking calcium, magnesium, and zinc together?
There are several body functions that require calcium, magnesium, and zinc in order to be effective, and these three minerals increase the effectiveness of what another.
For instance, our bodies need calcium in order to regenerate bone tissue, zinc in order to form cells that help prevent bone deterioration, and magnesium in order to absorb the calcium.
Calcium is vital for a human development and survival. It aids in:
- Blood clotting
- Muscle function
- Proper digestion
- Nerve signal transmission
Magnesium is also crucial for our everyday health. The benefits include:
- Stronger bones
- Healthy metabolism
- Clear skin
- Better sleep
- Improved muscle function
Last, but not least, zinc offers our bodies a wide variety of health benefits, including:
- Healthier immune systems
- Faster healing from injuries and surgeries
- Stronger bones
- Improved metabolism of protein and carbohydrates
It is recommended that adults consume at least 1,000 mg of calcium per day, about 420 mg of magnesium per day (320 mg for women), and about 9.5 mg of zinc per day.
Leafy greens vegetables, like kale, spinach, bok choy, and cabbage, are recommended in order to help you maintain high levels of calcium, magnesium, and zinc.
However, for some people, healthy eating may not be enough to help us maintain high levels of all three minerals consistently throughout the day. Therefore, many people take mineral supplements at various times of the day to keep their levels up.
Can you take calcium and magnesium together?
Our bodies need magnesium in order to regulate our level of calcium absorption. If we don’t have enough magnesium, calcium can become toxic as it deposits in our kidneys and arteries, instead of our bones where it is needed most.
Calcium and magnesium also work together to help regulate our heartbeat. Calcium helps our muscles contract, including our heart muscle, and magnesium works as its counterpart by helping the heart muscle to relax.
Together, the continuous contraction and relaxation of the heart muscle gives us a healthy heart beat. Any imbalance of calcium and magnesium will put our heart at risk.
However, it is important to know that your body may not absorb magnesium as well when taken with calcium, which is admittedly counterintuitive since magnesium promotes the absorption of calcium.
However, if you maintain a healthy diet and consume magnesium-rich foods and supplements regularly throughout the day, the combination of calcium and magnesium can provide a host of other health benefits to offset this concern.
Therefore, you can take calcium and magnesium together so that the magnesium can help you maintain the proper balance of calcium and avoid other potential health issues.
Can you take zinc and magnesium together?
Magnesium works to regulate the level of zinc in your body, which in turns helps your body absorb magnesium more efficiently. So, yes! By all means, take zinc and magnesium together.
This will make both minerals more effective than if you choose to take them separately.
In fact, taking zinc and magnesium together might even lead to improvements in your mood. Magnesium has been proven to help control depression, and research indicates that people who take zinc are less likely to have depression than people who consume less than the recommended zinc intake per day.
Additionally, both magnesium and zinc may lead to a reduction in inflammation in our bodies, which means that they can help control chronic pain and may even reduce the risk of heart disease and cancer.
By making our bodies stronger, these two important minerals work together to help strengthen our immune systems, combat infections, improve our speed of recovery from illnesses, control our blood sugar, and help us heal when we are faced with injuries and illnesses.
What are the side effects of calcium, magnesium, and zinc?
You should not expect to experience any side effects by taking calcium, magnesium, and zinc supplements in the recommended dosages.
However, as a reminder, be careful with how much of each of these minerals that you consume. Your body needs them in drastically different quantities.
For example, women only need 8 mg of zinc, and men only need 11 mg. On the other hand, women need 320 mg of magnesium, and men need 420 mg.
Therefore, even though both of them are very important, don’t try to take them in equal quantities. Doing so could result in consuming not nearly enough magnesium or way too much zinc.
Consuming too much of the combination of calcium, magnesium, and zinc can result in adverse effects on the body, including:
- Nausea and vomiting
- Stomach pain
- Loss of appetite
- Numbness and tingling in your muscles
Be sure to carefully read the label of any mineral supplements that you choose to take, and call your doctor if you feel that the combination of a healthy diet and mineral supplements does not give you the health benefits that you need.