1. Benefits of Supplementing Calcium - Magnesium - Zinc
Combined supplements containing multiple elements such as calcium, magnesium, and zinc are becoming increasingly popular and widely utilized. Although research has yielded clear results concerning the individual minerals, studies focusing on combined supplements remain limited and are ongoing. Nonetheless, the combination of calcium with magnesium and zinc is entirely safe and has the potential to offer numerous benefits to users.
1.1 Strengthening Bone Health
Combined calcium - magnesium - zinc supplements contribute to bone health in various ways. Calcium is the primary mineral found in bones, comprising over 99% of the body's calcium stores. Bone tissue undergoes continuous remodeling; therefore, daily intake of adequate calcium is crucial to provide the necessary substrate for this process.
Zinc also aids in the synthesis of bone-forming minerals. Additionally, zinc supports the creation of osteoblasts while inhibiting the formation of osteoclasts.
Magnesium plays a significant role in converting vitamin D into its active form, which the body requires for calcium absorption.
1.2 Enhancing Emotional Well-being
Magnesium and zinc are fundamental components in the signaling pathways and processing mechanisms of the brain. Insufficient intake of these minerals may adversely affect emotional states, and utilizing combined supplements can potentially ameliorate such conditions.
Results from 18 different studies suggest that magnesium supplementation may reduce feelings of anxiety in sensitive individuals. However, these studies have inherent limitations. Additionally, a recent analysis concerning depressive symptoms noted that magnesium supplementation had limited effectiveness in controlled studies, in contrast to its potential benefits highlighted in observational studies.
A large study involving over 14,800 participants discovered that individuals meeting their daily zinc requirements exhibited a 26% lower likelihood of experiencing depression compared to those lacking sufficient intake. The findings from current research remain inconclusive, prompting further investigations
1.3 Strengthening Immune Function
Magnesium and zinc may enhance immune function and reduce inflammation. While inflammation is a normal immune response, chronic inflammation can lead to tissue damage and is a contributing factor to severe conditions such as cardiovascular diseases or cancer.
Magnesium supplementation has been shown to reduce chronic inflammation markers, including C-reactive protein (CRP) and interleukin 6 (IL-6). Additionally, magnesium deficiency has been associated with chronic inflammatory conditions.
Zinc plays a crucial role in the development and functional activity of various immune cells. Zinc supplementation holds promise for aiding bacterial resistance and facilitating tissue repair.
1.4 Regulating Blood Glucose Levels
Magnesium and zinc also contribute to regulating blood glucose levels within the body. An analysis of 32 studies involving 1,700 individuals indicated that zinc supplementation significantly lowered insulin levels, fasting blood sugar, postprandial glucose, and hemoglobin A1c (HbA1c), a marker for long-term blood glucose control.
A review of 25 studies involving over 1,360 diabetes patients indicated that zinc supplementation had an effect on reducing HbA1c comparable to the pharmacological agent metformin.
Furthermore, research suggests magnesium may assist in blood glucose regulation in individuals with diabetes by enhancing insulin sensitivity. An analysis of 18 studies on diabetic patients demonstrated that magnesium supplementation effectively reduced fasting blood glucose levels. Moreover, fasting blood glucose levels in individuals at risk for diabetes showed a significant decline.
1.5 Improving Sleep Quality
Both magnesium and zinc are capable of enhancing sleep quality. Research indicates that magnesium helps regulate the parasympathetic nervous system, promoting feelings of calm and relaxation.
Additionally, studies involving zinc supplementation in humans and animals suggest that higher blood zinc concentrations correlate with better sleep quality. A small eight-week study on elderly individuals suffering from insomnia revealed that daily supplementation with zinc, magnesium, and melatonin facilitated easier sleep onset and improved sleep quality.
2. Adverse Effects of Calcium-Magnesium-Zinc Combination Supplementation
To date, there have been no reports of adverse effects associated with the use of calcium-magnesium-zinc combination supplements, thus it can be considered to be very safe for human consumption.
However, supplementation of the body with average or high doses of each of these elements may lead to various adverse effects, including:
- Headache.
- Nausea and vomiting.
- Diarrhea.
- Constipation.
- Abdominal pain and cramping.
- Loss of appetite.
- Muscle weakness.
- Paresthesia.
If any abnormal signs occur, it is advised to reduce the dose or discontinue use immediately and seek medical consultation.
Excessive supplementation of calcium may increase the risk of kidney stones and cardiovascular conditions; therefore, it is imperative to adhere to the recommended doses provided by the manufacturer and to refrain from self-adjusting the dosage without prior consultation with a healthcare professional.
References: healthline.com, webmd.com
Please dial HOTLINE for more information or register for an appointment HERE. Download MyVinmec app to make appointments faster and to manage your bookings easily.
