Calcium magnesium zinc benefits
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Benefits of Calcium, Magnesium, and Zinc: A Comprehensive Overview
Calcium, Magnesium, Zinc and Muscle Health
Sarcopenia Prevention and Treatment
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 performance1. These minerals are essential in preventing and treating sarcopenia, the age-related loss of muscle mass and strength1. Magnesium supplementation, in particular, has been shown to improve physical performance in older adults1.
Hormonal Balance and Inflammation
Polycystic Ovary Syndrome (PCOS)
Magnesium, zinc, and calcium, when co-supplemented with vitamin D, have shown beneficial effects on hormonal profiles and inflammation in women with PCOS. A study demonstrated that this combination significantly reduced hirsutism, serum high-sensitivity C-reactive protein (a marker of inflammation), and oxidative stress markers, while increasing total antioxidant capacity2. These findings suggest that these minerals can help manage PCOS symptoms and improve overall health in affected women2.
Gestational Diabetes
In women with gestational diabetes, magnesium, zinc, and calcium co-supplementation, along with vitamin D, significantly reduced inflammation and oxidative stress markers. This combination also showed a trend towards reducing newborn weight and the rate of macrosomia, indicating potential benefits for both maternal and fetal health3.
Glycemic Control and Cardio-Metabolic Health
Insulin Sensitivity in PCOS
Magnesium, zinc, and calcium, when supplemented with vitamin D, have been found to improve glycemic control and reduce cardio-metabolic risk markers in women with PCOS. This combination significantly decreased serum insulin levels, insulin resistance, and serum triglycerides, while increasing insulin sensitivity4. These results highlight the potential of these minerals in managing insulin metabolism and reducing cardio-metabolic risks in PCOS patients4.
Perinatal Outcomes
Pregnancy and Fetal Health
Calcium, magnesium, and zinc supplementation during pregnancy can positively impact maternal and fetal outcomes. While routine magnesium supplementation alone may not be necessary, calcium supplementation is crucial due to its widespread deficiency in the average diet. Adequate calcium intake during pregnancy can help reduce the risk of hypertension, preeclampsia, and preterm birth, thereby improving perinatal outcomes5.
ADHD Treatment
In children with ADHD, a combination of magnesium, calcium, and zinc supplements alongside standard medication has been shown to significantly reduce symptom severity. This suggests that these minerals can be effective as complementary treatments for ADHD6.
Immune Response and COVID-19
Immune Function in Pregnancy
Magnesium, along with calcium and zinc, may enhance the immune response in pregnant women, particularly following SARS-CoV-2 infection. Higher magnesium intake has been associated with increased antibody titers, suggesting that these minerals can support a stronger immune response during and after COVID-19 infection8.
Diabetic Retinopathy
Nutrient Intake and Eye Health
Higher intakes of calcium, magnesium, and zinc are associated with a lower risk of diabetic retinopathy in adults with diabetes. These minerals exhibit a U-shaped dose-response relationship with diabetic retinopathy risk, indicating that both insufficient and excessive intakes can be detrimental10.
Conclusion
Calcium, magnesium, and zinc are essential minerals with wide-ranging health benefits. They play significant roles in muscle health, hormonal balance, inflammation reduction, glycemic control, perinatal outcomes, immune response, and eye health. Ensuring adequate intake of these minerals through diet or supplementation can support overall health and prevent various conditions.
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 ReviewEvaluating 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 StudyCalcium, 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 JournalThe effect of added magnesium on the availability of zinc with some high-protein feedstuffs.
Adding magnesium to high-protein feedstuffs increases chicks' dietary zinc requirements, potentially through increased uptake by phytate in the presence of calcium.
Association of Calcium, Magnesium, Zinc, and Copper Intakes with Diabetic Retinopathy in Diabetics: National Health and Nutrition Examination Survey, 2007–2018
Higher intake of calcium, magnesium, zinc, and copper is associated with a lower risk of diabetic retinopathy in US diabetes adults.
Observational Study