Macro and micronutrients form the foundation of a healthy lifestyle. A well-rounded diet that includes proper macronutrients and micronutrients is essential for our overall well-being. While many of us focus on meeting our macronutrient needs, we often overlook the importance of fulfilling our vitamin and mineral requirements.
Zinc, magnesium, and calcium are three minerals that play vital roles in various bodily processes. Although it is possible to obtain these minerals through a balanced diet, many individuals opt for supplements to ensure their daily requirements are met.
Combined zinc, magnesium and calcium supplement helps the human body in several ways.
In this article, we will explore the benefits, uses and potential side effects of zinc magnesium and calcium supplements.
Benefits of zinc magnesium and calcium supplements:
May support bone health
Zinc, magnesium and calcium contribute to the strength and health of our bones. Calcium minerals make up 99% of our bone composition. Since our body continuously generates bone tissue for optimal health, it is crucial to consume an adequate amount of calcium on a daily basis.
Additionally, magnesium helps to convert vitamin D into its active form, which helps calcium to absorb.
May help to improve sleep quality
Our body needs good rest to recover well. Zinc and magnesium combined help to improve sleep quality. Research conducted by the National Institutes of Health (NIH) suggests that magnesium stimulates the body's parasympathetic nervous system, promoting relaxation and calmness.
May help to strengthen immunity
Magnesium and zinc may help to improve immunity and reduce inflammation. Zinc plays a vital role in the development and function of many immune cells. By supplementing with both minerals, you can support your body's ability to fight infections and decrease inflammation.
Consideration and potential side effects of zinc, magnesium and calcium:
Our body needs minerals in very small quantities. This may lead an individual to have a possible chance of overdosage. Currently, there are no such side effects reported from zinc, magnesium and calcium.
However, moderate to high dosages of this supplement is associated with the following adverse effects:
- Headache
- Diarrhoea
- Stomach pain and cramps
- Constipation
- Muscular weakness
- Loss of appetite
- Numbness and tingling
If you experience any of the above symptoms, it is advisable to reduce your dosage and consult a physician for further guidance.
Zinc, magnesium and calcium dosages:
Calcium: 1,000 mg — 100% of the Daily Value (DV)
Magnesium: 400–500 mg — 100–125% of the DV
Zinc: 15–50 mg — 136–455% of the DV
