Calcium, magnesium, and zinc are three minerals that are vital to several bodily processes.
Though they occur naturally in a variety of foods, many people take supplements to help increase their intake.
Combined mineral supplements like calcium-magnesium-zinc have gained popularity recently, especially among people looking to improve bone density or other aspects of their health.
This article explores the benefits, uses, and side effects of calcium-magnesium-zinc supplements.
Calcium-magnesium-zinc supplements may offer a host of benefits.
While research on the combined supplement is lacking, studies on the individual minerals are clear and well established.
Keep in mind that calcium is consistently linked to only one of the benefits described below — bone health. Yet, research is ongoing, and taking it alongside zinc and magnesium is perfectly safe.
May support bone health
Calcium, magnesium, and zinc help strengthen your bones in a variety of ways.
Calcium is the main mineral in your bones, which holds more than 99% of your body’s calcium stores. Your body is constantly regenerating its bone tissue, so it’s important to consume an adequate amount of this mineral daily (1).
Zinc also helps comprise the mineral portion of your bones. In addition, it supports bone-building cells while inhibiting the formation of cells that encourage bone breakdown (2Trusted Source, 3Trusted Source).
Finally, magnesium plays a key role in converting vitamin D into its active form, which aids calcium absorption (4Trusted Source).
May elevate your mood
Magnesium and zinc are fundamental to brain signals and processes (5Trusted Source).
If you don’t meet the daily recommendations for these minerals, taking supplements may help elevate your mood.
A review of 18 studies suggests that taking magnesium may reduce feelings of anxiety among people prone to this condition. That said, researchers pointed out that none of the studies used a validated measure of subjective anxiety symptoms (6Trusted Source).
Furthermore, a recent analysis of depressive symptoms noted that magnesium supplements had little effect in controlled studies despite showing promise in observational studies (7Trusted Source).
Meanwhile, a study in over 14,800 people revealed that people who met the recommended zinc intake were 26% less likely to have depression than those who didn’t meet this intake (8Trusted Source).
Due to conflicting findings, more research is needed in this area.
May strengthen immunity
Magnesium and zinc may boost your immune system and reduce inflammation. While inflammation is a normal immune response, chronic levels of it can damage your health and promote illnesses like cancer and heart disease.
Supplementing with magnesium has been shown to reduce markers of chronic inflammation, such as C-reactive protein (CRP) and interleukin 6 (IL-6) (9Trusted Source, 10Trusted Source).
Conversely, magnesium deficiency has been linked to chronic inflammation (11Trusted Source, 12Trusted Source).
Zinc plays an important role in the development and function of many immune cells. Supplementing with this mineral may help combat infections and aid wound healing (13Trusted Source, 14Trusted Source).
May help control blood sugar levels
Magnesium and zinc may also regulate your blood sugar levels.
An analysis of 32 studies in 1,700 people revealed that taking zinc significantly reduced levels of insulin, fasting and post-meal blood sugar, and hemoglobin A1c (HbA1c) — a marker of long-term blood sugar control (15Trusted Source).
Another analysis of 25 studies in over 1,360 people with diabetes found that supplementing with zinc reduced HbA1c as much as metformin, a common diabetes drug (16Trusted Source).
Moreover, research suggests that magnesium may aid blood sugar control in people with diabetes by enhancing your body’s ability to use insulin — a hormone that moves sugar from your blood into your cells (17Trusted Source).
An analysis of 18 studies in people with diabetes indicated that magnesium supplements were more effective at reducing fasting blood sugar levels than a placebo. Plus, blood sugar levels dropped significantly in those at risk of this condition (18Trusted Source).
May improve sleep quality
Both magnesium and zinc may improve your sleep quality.
Studies show that magnesium helps stimulate your body’s parasympathetic nervous system, which helps you feel calm and relaxed (19Trusted Source).
Plus, human and animal studies associate zinc supplements and higher blood zinc levels with improved sleep quality (20Trusted Source, 21Trusted Source).
A small 8-week study in older adults with insomnia revealed that a daily regimen of zinc, magnesium, and melatonin — a hormone that regulates your body’s internal clock — helped people fall asleep faster and enhanced sleep quality, compared with a placebo (22Trusted Source).
Research suggests that calcium, magnesium, and zinc may improve several aspects of your health, such as bone strength, mood, immunity, blood sugar regulation, and sleep quality.https://www.healthline.com/nutrition/calcium-magnesium-zinc?slot_pos=article_3&utm_source=Sailthru%20Email&utm_medium=Email&utm_campaign=authoritynutrition&utm_content=2020-03-19&apid=10209075#benefits-uses
Thank you for reading 🙂