Calcium, magnesium and zinc are vital minerals that support the health of bones, muscles, nerves and cells. Furthermore, these elements have a calming effect on moods and sleep quality.
Calcium, magnesium and zinc are essential for bone strength and can reduce the risk of osteoporosis. Also, these minerals reduce inflammation and strengthen your immune system.
The Connection Between Calcium, Magnesium, and Zinc
Calcium, magnesium, and zinc are all important minerals for the body. The body requires large amounts of calcium and magnesium, while it requires small amounts of zinc.
Calcium, magnesium, and zinc are all critical for bone health, with roughly 99% of calcium stored in bones and teeth. Calcium, magnesium, and zinc supplements can help support skeletal, muscular, nervous, and immune system health.
- Calcium: 1,000 milligrams per day (for men and women)
- Magnesium: 400 milligrams per day for men, 310 milligrams per day for women
- Zinc: 11 milligrams per day for men, 8 milligrams per day for women
However, it is important to note that zinc can interfere with calcium and magnesium absorption, so it is important to take them in appropriate amounts. Calcium, magnesium, and zinc supplements are available in various forms, including tablets and gummies.
Calcium, Magnesium and Zinc Benefits
Stress Relief
Stress is an inevitable part of life, but too much can have serious repercussions. It affects nearly every system in the body, negatively affecting both mental and physical wellbeing.
Thankfully, there are ways to reduce stress. Exercise, meditation, healthy eating and regular social engagement all can help.
Another effective way to relieve stress is taking a calcium magnesium zinc supplement. This combination of minerals promotes muscle relaxation, nerve, heart, and bone health.
Zinc can improve sleep quality and decrease the likelihood of bone loss later in life. Furthermore, calcium and magnesium help regulate blood sugar levels for those living with diabetes.
Immune System Support
Your immune system is a complex network of cells, tissues and organs that protects your body from infections and disease. To stay in optimal balance, this protective network needs the correct amount of nutrients as well as an appropriately balanced diet to stay strong.
Eating a variety of fruits, vegetables, whole grains, legumes and lean proteins is essential for keeping your immune system strong, according to Dr. Chen Lin – an Allergy & Immunology doctor at Houston Methodist.
“These foods provide essential micronutrients that support the body’s homeostasis in terms of immunity,” she adds. “Eating this way helps ensure the body stays at its most powerful.”
Zinc is an essential immune-stimulant found in many food sources such as oysters and red meat, as well as through supplements.
Be wary of taking zinc in large doses as this may hinder your body’s capacity for absorption of copper – leading to a deficiency in this mineral.
Bone Strength
Calcium, magnesium and zinc all play an important role in bone health. They promote bone growth and can help protect against osteoporosis among the elderly.
Bones are constantly in flux – osteoclasts break down old material, while osteoblasts build new ones. A variety of factors such as hormones, liver/kidney function, diet, exercise and more than 24 nutrients all play a role in maintaining bone health.
Calcium and magnesium are essential elements in the formation of organic bone matrix. Furthermore, they play an integral role in normal cellular functions and prevent cells from breaking down bone tissue.
Back Pain Relief
Back pain is a widely experienced issue. It often results from muscle strain, misalignment of vertebrae, disc bulges or pinched nerves.
The good news is that there are many natural solutions to help alleviate your back pain. Supplements like calcium magnesium zinc have been scientifically proven effective at treating this condition.
Calcium, magnesium and zinc are vital minerals your body requires in order to stay healthy. These elements help build strong bones, regulate heart rhythm, manage blood sugar levels and conduct nerve impulses.
Anxiety
Anxiety is a widespread issue in today’s society, and there are various methods available to manage it. Unfortunately, many antidepressants don’t work for everyone and come with numerous side effects.
Vitamins can aid with anxiety by strengthening the immune system, providing energy and managing moods. Furthermore, they fill nutritional gaps in your diet which could otherwise contribute to stress or tension.
Magnesium is one of the most essential vitamins for brain health. Not only does it aid in conversion of tryptophan into serotonin, but it also ensures healthy levels of GABA.
What Are the Best Food Sources of Calcium, Magnesium, and Zinc
The body needs calcium, magnesium, and zinc in order to maintain optimal bone, nerve, brain, muscle, and cellular health.
Many vegetables, such as cabbage, kale, spinach, and broccoli, are good sources of calcium, as are fortified grains and fruit juices, tofu, and cereals. The calcium content of sardines is also excellent.
For those who do not consume milk and are vegans, there are many vegetable sources of calcium, including cabbage, kale, spinach, and broccoli, as well as fortified grains, fruit juices, tofu, and cereals.
Magnesium and zinc can be found in abundance in oysters. A 3-ounce portion of oysters provide 19 percent of the RDA for magnesium, and 154 mg of zinc, which is over 1,000 percent of the RDA for zinc.
Queen cooked crab provides 53.5 mg of magnesium and 3.1 mg of zinc per 3-ounce serving, making it an excellent source of magnesium and zinc. Brazil nuts are the nut that contains the highest concentration of these significant elements.
Whole nuts provide 250 mg of magnesium, or nearly 60% of the RDA, and 2.7 mg of zinc, or 18% of the RDA, in a portion size of 1/2 cup. Cashews and cashew nut butter are also rich in these minerals.
Legumes, grains, and yogurt are also good sources of magnesium and zinc. In a portion of 1/2 cup of raw soybeans, there are 261 mg of magnesium, or more than 60% of the RDA, and 4.5 mg of zinc, or almost 1/3 of the RDA.
The majority of fortified, ready-to-eat morning cereals are enriched with vitamins and minerals. A 1/2-cup serving of cereal provides 64 mg of magnesium and 1.5 mg of zinc. Yogurt is the only dairy product that offers appreciable amounts of magnesium and zinc.
How Do Calcium, Magnesium, and Zinc Supplements Affect You?
Taking calcium, magnesium, and zinc supplements can improve bone strength, mood, immunity, blood sugar regulation, and sleep quality. However, they may also cause side effects, especially when taken in high doses.
Here are seven possible side effects of taking calcium, magnesium, and zinc supplements:
- Upset stomach or vomiting
- Severe diarrhea
- Very bad constipation
- Muscle weakness
- Numbness and tingling
- Decrease in blood pressure
- Interference with the absorption of other minerals such as copper, iron, or phosphorus.
It is important to note that these side effects are rare and tend to occur only when supplements are taken in high doses. In general, calcium, magnesium, and zinc supplements are safe when taken as directed on the label.
However, if you experience any severe side effects, you should contact your doctor or pharmacist immediately.
