Benefits of calcium magnesium zinc supplements

Calcium Magnesium Zinc are among the key minerals for the body, although we only need to absorb them in very small amounts daily. Although these groups of micronutrients are quite common ingredients in common meals, adding calcium – magnesium – zinc will help balance nutrients and improve health, while helping to minimize and prevent symptoms. symptoms of some common diseases. Please read along to learn about the benefits of using a mineral combination pill through the following article of Solife.

1. Benefits of using Calcium – Magnesium – Zinc combination tablets

1.1. Supports bone health

For an adult, the body will normally need to absorb 700mg of calcium daily through a variety of sources. Calcium is then used to strengthen and rebuild bone tissue, helping to maintain strength. Adequate intake of essential calcium will help the process of bone tissue regeneration not be interrupted and limit diseases such as osteoporosis.

A study by Masayoshi Yamaguchi and colleagues in 2010 proved that micronutrients zinc contributes a lot to limit osteoporosis. Specifically, zinc both helps stimulate the growth of osteoblasts, and helps prevent the formation of cells that destroy bone structure.

For magnesium, this element plays a role in the metabolism and activation of vitamin D – an effective assistant of the body in the absorption of calcium.

1.2. Improve emotions

In addition to supporting strong bones, getting the right amount of magnesium and zinc on a daily basis will help keep you happy and reduce anxiety.
Many studies have demonstrated the effects of magnesium and zinc in the transmission of information processing in the brain and improving human emotions. In some cases, symptoms of depression can be treated and limited through the use of drugs containing zinc and magnesium in tightly controlled doses.

1.3. Boost immunity

A rare known benefit of these trace minerals is anti-inflammatory and immune boosting. Specifically, zinc plays an important role in the formation and development of immune cells. Deficiencies in zinc and magnesium, on the other hand, lead to chronic inflammation and increased susceptibility to infections. Therefore, zinc and magnesium supplements are always focused in the process of treating inflammation and improving the body’s immune system.

1.4. Control blood sugar

Diseases like diabetes can now be controlled thanks to the effects of magnesium and zinc in regulating blood sugar levels. The addition of zinc and magnesium will help the body enhance the ability to produce and use insulin – a key carbohydrate metabolism hormone, in the process of controlling blood sugar to a safe threshold.

1.5. Improve sleep quality

A good night’s sleep is no longer a dream for the “victims” of insomnia, when many studies have proven the use of micronutrients in the treatment and control of sleep quality. Several studies have focused on understanding, explaining and demonstrating the effects of trace elements such as zinc and magnesium on sleep. Specifically, zinc acts as a regulator of the activity of enzymes and hormones involved in the sleep cycle of humans.

In addition, to improve the quality of our sleep, our minds and emotions must be in a state of relaxation and minimal anxiety. During this phase, magnesium will act as a “sedative”, helping to create a feeling of relaxation and reduce stress. From there, the time to fall asleep will be significantly shortened and the quality of sleep will also gradually improve.

2. Dosage

With a series of positive effects on health, the combination of using these minerals is always focused on both quality and composition. For calcium magnesium zinc, the following are the recommended dosages to keep the nutrient balance.

• Canxi: 1,000 mg — 100% daily consumption

• Magie: 400–500 mg — 100–125% daily consumption

• Zinc: 15–50 mg — 136–455% daily consumption

Read more: Solgar Calcium Magnesium and Zinc

3. Side effects if used in excess

Like other macronutrients, overusing minerals like calcium magnesium zinc will bring a lot of side effects, including:

• Headache
• Nausea
• Diarrhea
• Constipation
• Abdominal pain and cramps
• Loss of taste
• Muscle weakness
• Numbness and itching

You should consult your doctor immediately if you experience any of the above symptoms. Most especially, the use of calcium in excess of the allowed limit can lead to kidney stones or increase the risk of heart disease.

See also: Should you take Zinc and Vitamin C at the same time?

With the advancement of current medicine, a wide range of benefits of essential mineral supplements such as calcium magnesium zinc have been recognized. Not only does it help strengthen the immune system and improve sleep quality, an adequate supply of these essential micronutrients also helps prevent osteoporosis and minimize symptoms of depression or anxiety. However, be aware of side effects when taking more than the recommended dose and consult a specialist if your body reacts negatively to calcium magnesium zinc supplements.

Reference

https://www.mdpi.com/1422-0067/18/11/2334 

https://pubmed.ncbi.nlm.nih.gov/27933574/ 

https://www.healthline.com/nutrition/calcium-magnesium-zinc#side-effects 

Trần Hoàng Uyên

Trần Hoàng Uyên (Senior Manager Pharmaceutical company) là chuyên gia cấp cao với nhiều năm kinh nghiệm trong lĩnh vực dược phẩm. Tốt nghiệp cử nhân chuyên ngành Quản lý dược I tại Trường Đại học Y dược TP. Hồ Chí Minh và hiện đang công tác tại công ty dược phẩm. Với hơn 10 năm kinh nghiệm làm việc trong ngành dược, chị Hoàng Uyên là chuyên gia cộng tác tham vấn y khoa cho danh mục blog cũng như các nội dung liên quan trên Solife. (Tran Hoang Uyen (Senior Manager Pharmaceutical company) is a senior specialist with many years of experience in the Pharmaceutical field. She graduated Bachelor of Pharmacy Management I at the University of Medicine and Pharmacy at Ho Chi Minh City and is currently working for a pharmaceutical company. With more than 10 years of experience working in the pharmaceutical industry, Ms. Hoang Uyen is a medical consultant collaborator for content on Solife's website.)