Magnesium, Zinc, and Calcium: Can You Take Them Together? Benefits, Side Effects & Best Practices

Magnesium, zinc, and calcium are three essential minerals the body requires for proper functioning. Dietary intake of these essential nutrients often falls short. For this reason, supplementation is usually one of the best ways to ensure your body gets adequate amounts of magnesium, zinc, and calcium.

However, since some supplement combinations do more harm than good, people often wonder whether taking magnesium, zinc, and calcium is safe or beneficial.

This article will answer this question. It will explore the individual benefits of magnesium, zinc, and calcium, as well as the potential interactions, side effects, and best practices for taking them together.

Overview of zinc

Zinc is a trace mineral that the body requires in small amounts. However, it is important for many body processes, including immune function, protein synthesis, wound healing, and cellular growth.

Unlike other minerals, zinc cannot be stored in the body. Thus, you need to replenish your zinc levels regularly through diet or dietary supplements.

Health benefits of zinc

• Improves immune system health: Zinc helps the development of immune cells and the regulation of immune response. It helps the body fight off infections. It also has anti-inflammatory properties that help reduce the duration and severity of illnesses. Thus, people who don’t have enough zinc may be at greater risk of infections and diseases.

• Supports wound healing: Zinc is vital for collagen synthesis and tissue regeneration. This makes it essential for repairing and healing wounds, including cuts, burns, and surgical incisions.

• Supports skin health: Zinc helps the skin produce collagen, a protein that helps skin cells renew and repair themselves and keeps the skin firm and smooth. This makes it important in preventing and combating acne.

• Improves cognitive function: Zinc is essential for the brain to function normally. It supports functions such as concentration, learning, and memory. This makes it important to improve mental clarity and prevent age-related cognitive decline.

• Promotes growth and development: Zinc is necessary for cell division and proliferation. Therefore, the body needs it to grow and develop properly during periods of rapid growth, such as 

How much zinc does my body need?

According to the National Institute of Health, the recommended daily dosage of zinc depends on age and sex as follows:

Symptoms of low zinc

Low levels of zinc can lead to the following health conditions:

• Weak immune system: Since zinc supports healthy immune function, low levels weaken the immune system, leading to frequent infections.

• Hair loss: Zinc contributes to the development of hair follicles, so zinc deficiency weakens follicles, leading to increased hair shedding and hair thinning.

• Slow wound healing: Since zinc is essential for tissue regeneration, low levels impair tissue repair, delaying wound healing.

• Skin conditions: Since zinc helps collagen synthesis to support skin health, low levels lead to skin conditions like acne, rashes, or lesions.

• Loss of appetite: Zinc helps our taste and smell receptors function properly. Thus, zinc deficiency impairs the sense of taste and smell. This makes food less appealing and tasty, reducing the desire to eat.

Sources of zinc

• Meat, poultry, fish, and seafood such as oysters, crabs, and lobsters

• Eggs and dairy products

• Legumes (such as beans, lentils, and chickpeas)

• Seeds and nuts (particularly pumpkin seeds and cashews)

• Fortified breakfast cereals

• Zinc supplements

You may also like: Top Tips for Meeting Your Daily Vitamins Requirements Naturally. 

Does zinc supplement have side effects?

Zinc supplementation is safe when taken at the recommended dosage. However, excessive intake of zinc can cause side effects such as:

• Nausea

• Vomiting

• Stomach upset

• Diarrhea

Excessive zinc intake for long periods can interfere with copper absorption, leading to copper deficiency.

Tip: To get maximum benefits from zinc supplementation, choose the Why Not Natural Zinc Dietary Supplement. Unlike most zinc supplements that feature poorly-absorbed, cheap zinc sulfate, our formulation uses zinc picolinate and zinc bisglycinate chelate, which are better absorbed and provide optimal health benefits. It is also USDA-certified organic, so it’s free of sugar, artificial colors, sweeteners, and most allergens. 

Overview of magnesium

Magnesium is a nutrient essential for maintaining overall health. It is involved in over 300 biochemical processes in the body. The body stores magnesium in the bones, muscles, and soft tissues. It must be replenished regularly from dietary sources or magnesium supplementation.

Health benefits of magnesium

• Supports healthy muscle function: Magnesium is involved in creating the electrical charges that cause muscles to contract and relax. It enables muscles to relax, helping to prevent muscle cramps and spasms. It also provides the energy muscles need to function effectively.

• Boosts energy production: Magnesium is involved in creating ATP, the body’s primary energy source. Thus, it helps maintain energy levels, allowing you to perform at your best. 

• Promotes relaxation: Magnesium is involved in the transmission of nerve signals, which helps calm the nervous system. This reduces anxiety, promotes relaxation, and improves sleep quality.

• Improves bone health: Magnesium helps the body build and maintain strong bones, making it effective in preventing fractures and conditions like osteoporosis. It does this by activating vitamin D and facilitating the absorption and utilization of calcium for bone mineralization.

• Maintains heart health: Magnesium maintains the electrical balance within the heart muscle. This helps regulate the heart rhythm and prevent conditions like arrhythmias. Also, its relaxing effect dilates heart muscles, which reduces the risk of high blood pressure.

• Regulates blood sugar: Magnesium supports insulin production and helps cells respond to insulin. Insulin moves glucose from the bloodstream into body cells. So, by supporting insulin sensitivity, magnesium helps the body maintain healthy blood sugar levels, lowering the risk of developing type 2 diabetes.

How much Magnesium does my body need?

According to the National Institute of Health, the daily recommended intake of magnesium depends on age and sex as follows:

Symptoms of low magnesium

Magnesium deficiency and insufficiency can lead to the following: 

• Muscle cramps or spasms: Since magnesium plays a role in muscle function, a deficiency can lead to muscle cramps, spasms, twitches, and even more severe muscle weakness.

• Weakness or fatigue: Magnesium is involved in energy production. A deficiency leads to low energy, which can leave you feeling weak.

• Nausea and vomiting: Magnesium helps maintain the balance of electrolytes. A deficiency causes electrolyte imbalance, which can disrupt normal bodily functions and lead to symptoms like nausea. 

• Loss of appetite: Magnesium is essential for nerve signaling, including nerves responsible for appetite regulation. For this reason, a deficiency can disrupt the signals that trigger hunger cues, leading to a reduced desire to eat.

• Anxiety or irritability: Magnesium plays a role in calming nerve activity, so a deficiency can result in an overexcited nervous system, leading to anxiety and irritability.

• Abnormal heart rhythms: Since magnesium regulates heart rhythm, a deficiency can cause irregular heartbeat (arrhythmia).

• Sleep disturbances or insomnia: Magnesium calms the mind and body to promote sleep, so a deficiency can cause sleep disorders.

• High blood pressure: Since magnesium dilates blood vessels to help manage blood pressure, a deficiency can contribute to high blood pressure.

Sources of magnesium

• Leafy vegetables like spinach, kale, and Swiss chard

• Nuts and seeds, particularly pumpkin seeds, chia seeds, almonds, cashews, peanuts, and sunflower seeds

• Whole grains, mainly brown rice, oat, shredded wheat

• Legumes, particularly black beans, lentils, and chickpeas)

• Fishes like salmon, mackerel, and halibut

• Fortified breakfast cereal

• Magnesium supplements

Does Magnesium supplement have side effects?

Magnesium supplements are safe. However, excessive magnesium dosage can lead to side effects that include:

• Diarrhea

• Stomach cramps and bloating

• Nausea

• Low blood pressure

Tip: For magnesium supplements that offer all the benefits of magnesium without gastrointestinal disturbances, choose the Why Not Natural 4-in-1 Magnesium Complex.

Unlike other brands, it is not buffered by low-quality magnesium forms like magnesium oxide and magnesium chloride. Instead, it contains only the best forms of magnesium (magnesium glycinate, taurate, malate, and orotate), which are easy for your body to absorb and use. Plus, it’s free from unnecessary fillers, so you get the purest magnesium for maximum effectiveness.

Also read: Different Forms of Magnesium in Supplements: Which One Should I Choose?

Overview of calcium

Calcium is the most abundant mineral in the human body. 99% of the total calcium in the body is stored in the teeth and bones, and it is best known for maintaining bone strength. However, it also plays important roles in many other body processes, including muscle function, blood clotting, nerve signaling, and heart health.

Health benefits of calcium

• Supports bone and teeth health: Calcium combines with other minerals to form hard crystals that strengthen bones and teeth.

• Maintains proper muscle function: All muscle fibers use calcium ions as their main regulatory and signaling molecule. The movement of calcium in and out of muscle cells allows muscle fibers to contract and relax.

• Helps blood clot: Calcium activates proteins involved in blood clotting, making it important to prevent excessive bleeding after an injury.

• Supports nerve transmission: Calcium regulates the release of neurotransmitters, which transmit signals between nerve cells. This contributes to normal brain function and cognitive processes.

• Support cardiovascular health: The heart muscles use calcium to initiate and regulate contractions, which propel blood throughout the body. It also regulates the contraction and relaxation of blood vessels. This makes calcium essential for maintaining a healthy heart rhythm, blood pressure, and overall heart health.

How much calcium does my body need?

According to the National Institute of Health, the amount of calcium our bodies need daily depends on age and sex as follows:

Symptoms of low calcium

Calcium deficiency or insufficiency can lead to the following health issues:

• Brittle or weak bones: Since calcium is essential for the formation and maintenance of bones, a deficiency can lead to brittle bones, increasing the risk of fractures.

• Poor dental health: Calcium helps form strong teeth and protect the gum line from infection, preserving the integrity of each individual tooth. Thus, a deficiency can cause weaker teeth, increasing the risk of teeth chipping. It can also cause more cavities than usual and increase the risk of gum disease.

• Muscle cramps or spasms: Since calcium helps maintain proper muscle function, a deficiency disrupts normal signaling between nerves and muscles, causing cramps and spasms.

• Seizures: In severe cases, calcium deficiency can alter the electrical activity of brain cells, resulting in seizures.

• Numbness and tingling in the fingers: Calcium supports nerve transmission. As a result, a deficiency can impair nerve function, resulting in tingling or numbness in the hands and feet.

• Abnormal heart rhythms: Calcium is vital for maintaining a healthy heart rhythm, so a deficiency can result in an abnormal heart rhythm.

Sources of calcium

Calcium is found in many foods, including:

• Dairy products (milk, cheese, and yogurt)

• Leafy vegetables (kale, broccoli, bok choy)

• Canned sardines and salmon (with bones)

• Fortified foods and drinks.

Does calcium supplement have side effects?

Calcium supplements are safe. But excessive intake can lead to:

• Constipation

• Stomach upset

• Interference with magnesium and zinc absorption

Extremely high doses over prolonged periods can also lead to more serious health issues like kidney stones.

What are the health benefits of taking Magnesium, Zinc, and Calcium together?

When you take magnesium, zinc, and calcium together, they complement each other’s functions, ensuring your body gets well-rounded support. 

Here’s how taking these three nutrients together enhances their effectiveness: 

Bone health

Taking magnesium, zinc, and calcium does more for bone strength than taking just one of the mineral supplements.

Calcium is the main mineral used to build bones, while magnesium supports calcium absorption. Magnesium activates vitamin D, which is essential for calcium absorption from the digestive tract. Without sufficient magnesium, vitamin D may not function properly, reducing calcium absorption for bone mineralization.

Zinc also contributes to bone health. Remember that zinc helps the body produce collagen. In addition to supporting skin health, collagen is necessary for bone matrix development. That is, it provides the structure, which is then embedded with calcium and phosphate minerals to solidify into bones. 

Taking calcium, zinc, and magnesium supplements ensures that:

• You have enough calcium for bone mineralization.

• Your body can absorb all the calcium it needs for the process.

• Your body can produce the protein-based structure that calcium will mineralize to form bone tissue.

Muscle function

Magnesium and calcium work in tandem to maintain proper muscle function. Calcium is needed for muscle contraction, while magnesium helps muscles relax. Too much calcium and insufficient magnesium can result in muscle over-contraction, which leads to stiffness and cramps. On the other hand, too little calcium and too much magnesium can lead to weakness or difficulty in muscle movement.

Zinc supports muscle function via protein synthesis. It is vital for protein synthesis, which is the process the body uses to rebuild and strengthen muscle tissue after exercise.

Thus, taking magnesium and calcium supplements together ensures your muscles contract and relax properly, and adding zinc supplements ensures you also have the benefit of muscle repair and recovery.

Heart health

Both magnesium and calcium work together to regulate heart muscle contractions and relaxation. Calcium helps the heart muscles beat rhythmically and forcefully enough to pump blood throughout the body. However, too much calcium can cause calcification in vessels, increasing the risk of heart disease. Magnesium prevents this harmful buildup of calcium.

Zinc also supports heart health because of its anti-inflammatory effects. Chronic inflammation plays a significant role in the development of conditions like coronary artery disease and heart failure. By reducing inflammation, zinc helps prevent the development of these conditions.

Thus, combining calcium and magnesium supplements ensures your heart and blood vessels function smoothly, and adding zinc supplements prevents the inflammation that can kickstart heart diseases.

Immune system function

Taking calcium, zinc, and magnesium together supports the immune system more effectively than just one supplement alone.

Zinc supports the development of immune cells, which help the body fight infections. However, immune cells need to be activated to respond to pathogens, which is where calcium comes in. Calcium acts as a signal inside immune cells that tells them when to perform their function of fighting infection.

Lastly, immune cells need to move efficiently through the bloodstream to respond to threats. This is where magnesium comes in. Magnesium maintains the integrity of cell membranes, which supports the movement of immune cells.

Thus, combining calcium, magnesium, and zinc supplements creates a balanced immune response, enhancing your body’s ability to fight infections.

Also read: 7 Supplements You Should Never Take Together: A Guide to Safe Supplement Use.

How do I take a combination of magnesium, zinc, and calcium?

You can easily incorporate magnesium, zinc, and calcium into your daily routine by using dietary supplements.

Can you take too much magnesium, zinc, and calcium?

Excessive amounts of magnesium, zinc, or calcium can cause imbalances and result in different health issues. For example:

• Too much calcium can make it difficult for the body to absorb magnesium, leading to magnesium deficiency

• Too much zinc can impair copper absorption, leading to deficiency

• Too much magnesium can result in diarrhea and stomach upset 

To avoid taking too much magnesium, calcium, or zinc, follow the recommended daily intake for each mineral or the dosage your healthcare provider recommends.

Recommended dosage for magnesium, zinc, and calcium combination

When combining magnesium, zinc, and calcium, it’s important not to exceed the daily recommended dosage for each mineral. This depends on an individual’s life stage and gender. But for adults, it is 8 - 11 mg for zinc, 1,000 - 1,200 mg for calcium, and 310 - 430 mg for magnesium.

Does the combination of magnesium, zinc, and calcium supplement have side effects?

The combination of magnesium, zinc, and calcium supplements is safe when they are taken in moderate amounts. However, large doses of any of these minerals can lead to side effects.

Best practices for magnesium, zinc, and calcium supplementation

When considering combining magnesium, zinc, and calcium supplements, follow these guidelines for the best result:

• Choose high-quality supplements: Don’t grab the first magnesium, calcium, or zinc supplements you see. Many brands out there include cheap, poorly absorbed ingredients, while others include unnecessary ingredients that do nothing for your body. Thus, always opt for supplements with the most bio-available ingredients and without unnecessary additives. Why Not Natural guarantees 100% natural and clean supplements that your body can easily absorb for optimal effectiveness.

• Space out doses: When taking magnesium, zinc, and calcium supplements, try to space out your doses throughout the day so that one does not interfere with the absorption of the other. For example, consider taking calcium in the morning and magnesium at night.

• Avoid large doses together: A large dose of one supplement can interfere with the absorption of the other. So, avoid taking large doses of magnesium, calcium, and zinc when taking these mineral supplements together.

• Take with food: Take the three supplements with a meal to reduce stomach upset.

• Consult a healthcare provider: Consult your doctor before taking dietary supplements, especially when considering combinations. 

Takeaway: Help your body thrive with Why Not Natural supplements

Magnesium, zinc, and calcium are essential minerals that contribute to overall health. Taking them together in the right amounts enhances their functions, providing better support for bone strength, muscle function, heart health, immune health, and more.

Why Not Natural provides high-quality supplements to support a well-balanced body. They feature only the purest ingredient, easily absorbable active ingredients. They are clean, and without the unnecessary additives you’ll find in most brands.

Ready to fuel your body with clean supplements that work? Get our Zinc and Magnesium supplements today!

FAQs

Here are the answers to some frequently asked questions: 

What is the best time to take magnesium and zinc?

While you can take magnesium and zinc at any time, it may be best to take them before bed. This is because magnesium promotes relaxation and can help you sleep better, while zinc supports overnight immune function.

Which vitamins should not be combined with magnesium?

You should not take magnesium at the same time as multivitamins as it can interfere with the smaller minerals in the multivitamin. 

What is the safe dosage of zinc when taken with magnesium?

The upper limit of zinc for adults is 40 mg. When taking both magnesium and zinc, it is recommended not to exceed this safe upper limit.

Can magnesium and zinc support weight loss?

Magnesium and zinc are not directly weight-loss agents. However, they support metabolism, and this can aid weight loss. By supporting metabolism, your body will burn calories more effectively, creating the calorie deficit needed for weight loss.

How long does it take for magnesium and zinc to show effects?

You may begin to notice the effects of magnesium and zinc within just a few weeks of using the mineral supplements together. However, results will depend on your nutrient level and dosage.

Is it advisable to take zinc and magnesium before bed?

Taking magnesium and zinc before bed is often recommended. This is because magnesium will calm your body and promote better quality sleep, while zinc supports immune function as the body carries out restorative and healing processes during sleep.

Should magnesium be taken in the morning or at night for best results?

Since magnesium calms the body and improves sleep quality, taking it at night is more beneficial than taking it in the morning.

Is it safe to take magnesium and zinc daily?

Taking magnesium and zinc daily is safe as long as you do not exceed the recommended dosage.

What is the most common side effect of magnesium?

The most common side effect of magnesium is diarrhea. But this is experienced at high dosages.

Are there any supplements that should not be taken with zinc and magnesium?

High doses of calcium can impair the absorption of magnesium. So, when combining magnesium, zinc, and calcium, you should not take them at the same time of the day.

Which vitamins should not be taken at the same time as magnesium?

It may not be okay to take excessive Vitamin D with magnesium. Vitamin D enhances magnesium absorption, so high vitamin D levels can deplete magnesium levels over time.

Can magnesium, zinc, and vitamin D be taken together?

Yes, you can combine magnesium, zinc, and vitamin D. Magnesium helps activate vitamin D, while zinc works with vitamin D to improve immune responses.

What is the most effective way to take magnesium and zinc?

Magnesium and zinc can compete for absorption (especially when taken at high doses), reducing the efficiency of both minerals. Therefore, the most effective way to take large doses of these minerals is to take them at different times of the day. Consider a low dose if you prefer taking both at once. Also, take them with food to reduce gastrointestinal distress.

Don't forget to subscribe to our newsletter to learn which supplements to take, how to combine them for maximum benefit, and other health tips to boost your energy and vitality. Plus, discover natural strategies to reduce hormonal imbalances, stress, and anxiety. Click here to get started!