Benefits of calcium magnesium and zinc
Pro Research Analysisby 
Searched over 200M research papers
Benefits of Calcium, Magnesium, and Zinc
Calcium, Magnesium, and Zinc for Muscle Health
Preventing Sarcopenia in Older Adults
Calcium, magnesium, and zinc play crucial roles in maintaining muscle health, particularly in older adults. Research indicates that calcium intake is significantly associated with muscle mass, while magnesium and zinc intake are positively linked to physical performance 1. These minerals are essential in preventing sarcopenia, the age-related loss of muscle mass and strength, which is critical for maintaining physical performance and reducing the prevalence of sarcopenia in older adults 1.
Hormonal and Metabolic Health
Polycystic Ovary Syndrome (PCOS)
Magnesium, zinc, and calcium, when co-supplemented with vitamin D, have shown beneficial effects on hormonal profiles and biomarkers of inflammation and oxidative stress in women with PCOS. This combination significantly reduces hirsutism, serum high-sensitivity C-reactive protein, and plasma malondialdehyde, while increasing total antioxidant capacity 2. Additionally, this supplementation improves glycemic control and reduces markers of cardio-metabolic risk, such as serum insulin levels and triglycerides 4.
Gestational Diabetes
In women with gestational diabetes, magnesium, zinc, and calcium co-supplementation with vitamin D significantly reduces biomarkers of inflammation and oxidative stress. This supplementation also shows a trend towards reducing newborn weight and the rate of macrosomia, indicating potential benefits for pregnancy outcomes 3.
Immune Response and COVID-19
Enhancing Immune Response in Pregnant Women
Magnesium, along with calcium and zinc, may enhance the immune response in pregnant women, particularly following SARS-CoV-2 infection. Higher magnesium intake is associated with increased antibody titers, suggesting that these supplements could play a role in improving immune responses during pregnancy 7.
Mental Health
Reducing Depressive Symptoms
Higher dietary intake of magnesium, calcium, and zinc is associated with a lower prevalence of depressive symptoms. This is supported by findings that these minerals are inversely related to the prevalence of depressive symptoms in a study of Japanese employees, highlighting their potential role in mental health 10.
ADHD Treatment
Complementary Treatment for ADHD
Supplementing magnesium, calcium, and zinc alongside conventional ADHD treatments has shown to significantly reduce the severity of symptoms in children. This suggests that these minerals can be effective as complementary treatments for managing ADHD 8.
Bone Health
Calcium and Magnesium Balance
Calcium and magnesium are vital for bone health. While magnesium supplementation does not affect zinc distribution in bones, it is essential for maintaining proper bone mineral balance, especially when calcium intake is high 9. Additionally, dietary fibers like inulin can improve calcium absorption without adversely affecting the absorption of magnesium, iron, or zinc 6.
Conclusion
Calcium, magnesium, and zinc are essential minerals with wide-ranging benefits, from improving muscle health and hormonal balance to enhancing immune response and mental health. Their supplementation can be particularly beneficial in older adults, women with PCOS or gestational diabetes, and children with ADHD. Ensuring adequate intake of these minerals is crucial for overall health and well-being.
Sources and full results
Most relevant research papers on this topic
Minerals and Sarcopenia; The Role of Calcium, Iron, Magnesium, Phosphorus, Potassium, Selenium, Sodium, and Zinc on Muscle Mass, Muscle Strength, and Physical Performance in Older Adults: A Systematic Review.
Magnesium, selenium, and calcium may help prevent and treat sarcopenia in older adults, but more randomized controlled trials are needed to confirm these findings.
Systematic Review
Highly CitedMagnesium-Zinc-Calcium-Vitamin D Co-supplementation Improves Hormonal Profiles, Biomarkers of Inflammation and Oxidative Stress in Women with Polycystic Ovary Syndrome: a Randomized, Double-Blind, Placebo-Controlled Trial
Magnesium-zinc-calcium-vitamin D co-supplementation for 12 weeks improves hormonal profiles, biomarkers of inflammation, and oxidative stress in women with polycystic ovary syndrome.
RCTThe effects of magnesium-zinc-calcium-vitamin D co-supplementation on biomarkers of inflammation, oxidative stress and pregnancy outcomes in gestational diabetes
Magnesium-zinc-calcium-vitamin D co-supplementation for 6 weeks may reduce inflammation and oxidative stress in women with gestational diabetes, potentially improving pregnancy outcomes.
RCT
Rigorous JournalHighly CitedA Trial on The Effects of Magnesium-Zinc-Calcium-Vitamin D Co-Supplementation on Glycemic Control and Markers of Cardio-Metabolic Risk in Women with Polycystic Ovary Syndrome.
Magnesium-zinc-calcium-vitamin D co-supplementation for 12 weeks in women with PCOS improved insulin metabolism and markers of cardio-metabolic risk compared to placebo.
RCTCalcium, magnesium, and zinc supplementation and perinatal outcome.
Calcium supplementation during pregnancy may improve blood pressure and reduce prematurity and preeclampsia risk, but routine magnesium and zinc supplementation during pregnancy have weak evidence and may not be recommended.
Literature ReviewEffect of soluble or partly soluble dietary fibres supplementation on absorption and balance of calcium, magnesium, iron and zinc in healthy young men
Inulin and sugar beet fiber supplementation in normal mixed diets can improve calcium balance without adverse effects on other mineral retention in healthy young men.
RCTHighly CitedCalcium, Magnesium, and Zinc Supplementation during Pregnancy: The Additive Value of Micronutrients on Maternal Immune Response after SARS-CoV-2 Infection
Taking magnesium-based supplements during pregnancy can help increase maternal immune response to SARS-CoV-2 infection, potentially improving pregnancy outcomes.
Observational Study
Very Rigorous JournalEvaluating the effectiveness of methylphenidate with a combination of magnesium, zinc and calcium for the treatment of patients with ADHD in the city of Zahedan
Methylphenidate combined with a combination of magnesium, zinc, and calcium is effective in treating ADHD in children aged 6-12.
RCTRigorous JournalMagnesium Supplementation did not Affect the Increasing Bone Zinc Concentration in Rats Given Excess Calcium as Carbonate
Magnesium supplementation does not affect the increasing bone zinc concentration and decreasing renal zinc in rats given excess calcium as carbonate.
RCT
Animal StudyDietary intake of minerals in relation to depressive symptoms in Japanese employees: the Furukawa Nutrition and Health Study.
Higher dietary intake of magnesium, calcium, iron, and zinc is associated with lower prevalence of depressive symptoms in Japanese employees.
Highly Cited