Calcium, Magnesium and Zinc: Healthy You , Happy You

Calcium-Magnesium-Zinc can provide many benefits together. Although more research is needed on how they work together, there is no doubt that they work very well separately.

• Beneficial for bone health

Calcium, magnesium and zinc help strengthen bones in different ways. Calcium is the main mineral in bones, which contain more than 99% of the body's calcium stores. Our body constantly regenerates bone tissue, so it is important to consume adequate amounts of this mineral daily. Zinc also helps in incorporating the mineral part of bones. Furthermore, it supports bone building cells as well as prevents the formation of cells that help in bone breakdown. Magnesium helps in calcium absorption of Vitamin D.

• Keep the mood good

Magnesium and zinc are effective for brain signals and processes. If we supplement these minerals in our daily diet, it can help in improving mood.

A review of 18 studies showed that taking magnesium may reduce feelings of anxiety in people.

Meanwhile, a study of more than 14,800 people found that those who took the recommended zinc intake were 26% less likely to develop depression than those who did not.

Read more -(Magnesium Deficiency: symptoms, causes, treatment)

• Strengthen immunity

Magnesium and zinc can reduce inflammation by boosting the immune system. Inflammation is a normal immune response, increased levels of which can harm health and promote diseases such as cancer and heart disease.

Chronic inflammation can also be reduced by consuming magnesium. Conversely, magnesium deficiency has been linked to chronic inflammation. Zinc plays an important role in the development and function of many immune cells. Supplementing with this mineral may help fight infection and help heal wounds.

You can use multivitamin with probiotic capsules to increase immunity, provide nutrition, improve gut health and eliminate weakness.

• Beneficial in controlling blood sugar level

Zinc is beneficial in controlling blood sugar level. An analysis of 32 studies involving 1,700 people showed that taking zinc significantly reduced insulin, fasting and postprandial blood sugar and hemoglobin A1C levels.

Another analysis of 25 studies of more than 1,360 people with diabetes found that taking zinc supplements reduced HbA1c.

Additionally, research shows that magnesium may aid blood sugar control in people with diabetes by increasing the body's ability to use insulin.

An analysis of 18 studies in people with diabetes indicated that taking magnesium reduced blood sugar faster than a placebo.

Read more -(Zinc Deficiency symptoms, causes, treatment)

• Improve sleep quality

Magnesium and zinc can both improve sleep quality.Studies show that magnesium helps stimulate the body's parasympathetic nervous system, which makes you feel calm and relaxed. Additionally, human and animal studies found that zinc supplements and higher blood zinc levels lead to better sleep.

A small 8-week study in older adults suffering from insomnia showed that taking daily supplements of zinc, magnesium, and melatonin helped people fall asleep faster and increase sleep quality.

Research shows that calcium, magnesium and zinc can improve many aspects of your health, such as bone strength, mood, immunity, blood sugar regulation and sleep quality.

However, there have been no side effects from consuming calcium-magnesium-zinc. Some side effects that may occur include -

• Headache

• Vomit

• Diarrhea

• constipation

• stomach pain and cramps

• loss of appetite

• muscle weakness

• numbness and tingling

If you experience any of these symptoms, consult your doctor.

Read more -(Zinc serum test)

Excessive amounts of calcium are associated with a higher risk of kidney stones and heart disease, so it is especially important to follow the dosage amounts stated on the packaging.

Also, note that calcium competes with magnesium and zinc for absorption. If you are deficient in any of these minerals, take these micronutrients separately and space out all three.

Calcium-magnesium-zinc supplements are primarily available in capsule form. General daily intake recommendations for these nutrients are:

• Calcium: 1,000 mg

• Magnesium: 400-500 mg

• Zinc: 15-50 mg

To avoid side effects, consume only the quantity prescribed on the product. In general, most people do not need to take calcium-magnesium-zinc supplements because they can be met through their diet. These minerals are found in high amounts in the following foods:

• Calcium: Dairy, leafy vegetables, beans, and canned fish

• Zinc: Leafy vegetables, beans, meat and dark chocolate

• Magnesium: dark chocolate, avocado, nuts, leafy vegetables and beans

If you are concerned that you may be deficient in any of these nutrients, talk to a doctor who can run tests to determine the level of deficiency.

Read More -(Why Are Vitamins Important For The Body For Vital Nutrients)

Calcium-magnesium-zinc supplements contain three nutrients that may aid bone health, mood, immunity, blood sugar control and sleep quality but only if you get enough of these minerals through your diet. , till then you do not need to take supplements.