Can Calcium Magnesium and Zinc Be Taken Together

For people whose bodies are naturally low in sure nutrients, taking calcium pills and magnesium can assistance maintain strong bones and muscle function

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For people whose bodies are naturally low in certain nutrients, taking calcium pills and magnesium can help maintain strong basic and muscle function. While these two minerals are similar in many ways, you may not e'er desire to take magnesium and calcium together.

Tip

When taken together, calcium and magnesium can sometimes interfere with one another's absorption in the trunk. Talk to your physician before combining these two supplements.

Calcium and Your Body

Calcium is essential for maintaining stiff bones, nerve transmission and muscle development. Though it is plant in many places throughout the body (primarily the bones and teeth), humans cannot produce calcium on their ain — information technology needs to be eaten in food or taken as a supplement.

The intake guidelines for calcium pills, as laid out by the National Institutes of Health, vary based on age and biological sex. Babies need only 200 milligrams of calcium per 24-hour interval, while adults over 71 years onetime require as much as 1,200 milligrams daily. Postmenopausal women, amenorrheic women, vegetarians and those with a lactose allergy are at higher take a chance of calcium deficiency than others.

Calcium is constitute in foods such as milk, yogurt, soy and even leafy greens. In full general, it's best to consume calcium with meals rather than taking it as a calcium pill, just some people may want to supplement this mineral at the asking of their doctor.

Magnesium and Your Body

Similarly, magnesium is an essential nutrient that helps your body with functions such as blood sugar levels, blood pressure and muscle movement. The necessary amount to take likewise varies based on age and sex — thirty milligrams daily for babies, upwards to 420 milligrams per day for adult men. People who are breastfeeding demand elevated levels of this mineral for optimal health.

Those at chance for magnesium deficiency include men over lxx and teenage girls, and the furnishings of low magnesium include middle disease, Type 2 diabetes, osteoporosis and migraines. Nevertheless, it's likewise important not to take likewise much. The National Institutes of Health warns that overly high levels of magnesium are associated with diarrhea, nausea and abdominal cramping.

Magnesium and Calcium Together

If yous want to beginning supplementing magnesium and calcium pills, look first to ensure you're buying from a reputable make. The Function of Dietary Supplements does not test or endorse specific brands of dietary supplements, so yous'll take to practice your research about ingredients and dosage in each supplement brand.

While it might make sense to take magnesium and calcium together, they can actually interfere with i another's assimilation in the trunk. A healthy ratio of these ii minerals is crucial to keeping your body functioning at its best, and then be conscientious not to supplement both without explicit permission from your healthcare provider.

Harvard Wellness Publishing suggests caution when taking calcium with other supplements. Taking calcium and magnesium together can lead to constipation and other tummy problems, and it might brand both supplements less effective. In certain cases, it may be appropriate to take both — simply this should be reserved for people with severe deficiencies.

Zinc is some other mineral that can interfere with calcium and magnesium absorption. Most calcium, magnesium and zinc tablets incorporate all three in low enough amounts that they will non significantly impede one another'south integration into the body — just yous shouldn't take them just because.

The National Middle for Complementary and Integrative Wellness warns that taking multivitamin pills can sometimes increase your chances of getting too much of certain vitamins and minerals. It'due south all-time to take supplements only when y'all know you are lacking the specific nutrients they provide.

When to Take Calcium

The all-time time to accept calcium, magnesium and zinc is when you're eating a meal. Because they tin be tough to absorb in large quantities, it's best if you take them in small doses — around 500 milligrams at one time.

As long as y'all're moderating the corporeality yous're taking daily, it doesn't brand a pregnant difference what fourth dimension of twenty-four hours you lot choose. Consistency is key to helping your body conform to supplements and ensuring y'all develop a routine. If you lot find yourself having digestive symptoms on a mineral supplement, y'all can start with a very depression dose and slowly work your manner up.

Magnesium for Sleep

Magnesium can as well be taken as a sleep assistance. Information technology helps regulate melatonin levels in your torso to keep your biological clock on a consistent pattern, and it as well lowers mental and concrete stress. Many supplements for sleep comprise low levels of magnesium and are intended to be taken at night, just a few hours before bed.

Again, continue in mind that if the supplement causes you stomach pain, you may want to try taking it closer to a repast or snack time. This volition assist your trunk absorb information technology more quickly and effectively.

Vitamin D and Magnesium

Vitamin D and magnesium are often combined together in supplement form, in function because magnesium assists in the activation of vitamin D in the body. Like many other supplements, they are best taken with food to assist the trunk in breaking them downwardly.

Vitamin D is fat-soluble, which means information technology remains in the body for longer than water-soluble vitamins and tin be toxic if consumed in excess quantities. Magnesium is a mineral, and thus does not fall under the fat- or water-soluble categories — instead, it is nearly easily compared to other minerals like zinc and calcium.

Ultimately, the supplements you cull to take should depend on your specific needs and deficiencies in your body. Your health intendance provider tin can practice a blood test to better understand what nutrients you are lacking. Calcium and magnesium together can sometimes be useful, but they should be taken with caution.

Ask your medico virtually whether combining these two minerals volition help your body function at its best.

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Source: https://www.livestrong.com/article/480140-should-you-take-calcium-magnesium-together/