Zinc, a nutrient found throughout your body, boosts your immune system and metabolism function. Zinc is also vital to wound healing and your sense of taste and smell. So with various diets, your body should usually get enough zinc.
Zinc is a vital mineral that plays an essential role in keeping you healthy; although your body doesn’t require a lot of it, zinc is a necessary mineral found throughout the cells in your body.
Many features of cellular metabolism depend on zinc. Over 300 proteids Include zinc to strengthen many bodily functions, such as:
- Cell division
- Healing wounds
- Breaking down carbohydrates
- Maintaining your immune system
- Regulation of hormones
- Supporting your senses of smell and taste
- Enhancing the action of insulin
I have already shared a post related to this topic Why Take Zinc Supplements? I hope you read this post.
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Can i take magnesium and zinc together?
Yes!
The right dosages of magnesium and zinc work to each other’s advantage. You’ll find a lot of oral supplements on the market that combines the two.
Magnesium helps your body improve its zinc levels. However, it should be noted that high zinc consumption can be harmful to magnesium absorption and reduce magnesium balance.
I also wrote a tutorial on Zinc And Magnesium Supplement that you can follow.
Benefits of magnesium and zinc supplement
Here are the following reasons that why you should take magnesium and zinc supplements.
Health benefits of magnesium and zinc supplement include:
To get started, you’ll need to: Which Magnesium Is Best For Muscle Cramps?
- Relieves muscle pain
- Reduces fatigue
- Improves sleep quality
- Aids muscle recovery after exercise
- Repairs skin by keeping it flexible and supple
- Plays an important role in the growth and division of cells
- Strengthens bones
- Contributes to metabolism
- Producing enzymes
- Processing protein, carbohydrates, and fat in food
- Helping to heal wounds
- Boosting immune system function
- Supporting protein and DNA synthesis
Zinc and magnesium supplement
Combined mineral supplements of magnesium-zinc are:
- OZiva Better.Zinc+
- Nature Made Calcium Magnesium Zinc Tablets with Vitamin D
- Carbamide Forte Chelated Magnesium Glycinate
- Himalayan Organics Plant-Based Calcium Magnesium Zinc D3 & K2
- Nutrainix Calcium, Magnesium, Zinc, D3 & B12 Tablets
- Fast&Up Magnesium +Zinc Nutraceutical Lime & Lemon Tube 20 Tablets
- Chicnutrix Super C – Amla Extract & Zinc – Vitamin C for Skin Protection
- Himalayan Organics Calcium Magnesium Zinc Vitamin D3 and B12 Tablets
- GNC Pro Performance Zinc Magnesium Tablet
- Healthvit Fitness ZMA (Zinc, Magnesium, Vitamin B6) Nightime Recovery Support
- HealthKart HK Vitals Calcium with Mag Zinc & Vit D3
You must read this article: What Vitamins And Minerals Are Good For the Brain?
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- Bioavailable forms of Magnesium – Malate, Glycinate, Citrate
- Bone & Heart Health, Immune System Support
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Dosage
The daily dosage recommendations for these nutrients are:
Zinc dosage:
For males: 9.5 mg/day
For females: 7.0 mg /day
For children: 5.0 mg/day
Magnesium dosage:
For males: 300 mg/day
For females: 270 mg/day
For children: 85 to 200 mg/day
Do these supplements have side effects?
Currently, there are no side effects have been reported from magnesium-zinc supplements.
However, moderate to high doses of these nutrients are linked with several adverse effects, including:
- Headaches
- Nausea and vomiting
- Diarrhea
- Constipation
- Stomach pain and cramps
- Loss of appetite
- Muscle weakness
- Numbness
If you endure any of these symptoms, consider lowering your dosage or consulting your healthcare provider.
Must read: Amlodipine And Magnesium
To boost your immunity, try this Nature’s Way Sambucus Elderberry Gummies. Elderberries have naturally-occurring anthocyanins, which provide antioxidant support. Antioxidants help neutralize free radicals, and you can enjoy support all year long.
Can zinc supplements cause nausea?
Nausea is a typical side effect of zinc toxicity. Therefore, regular zinc supplementation is not recommended without the advice of a healthcare professional.
In some people, zinc might cause nausea, diarrhea, vomiting, metallic taste, kidney and stomach damage, and other side effects.
Here I recommend using Liveable Zinc 50mg Gummies HELPS SUPPORT HEALTHY SKIN AND IMMUNITY: These zinc gummies can be a great boost for the cold and flu season. Supports your hair, skin, and nails and gives them a healthy glow.
Are zinc supplements good for you?
Zinc is an essential mineral to many aspects of health.
Supplementing 15–30 mg of elemental zinc daily may improve immunity, blood sugar levels, and eye, heart, and skin health. However, be sure not to exceed the upper limit of 40 mg.
Don’t take more than the dosage recommended on the packaging to lower your risk of side effects. For example, when zinc is taken without a deficiency, it can interfere with copper absorption and cause a copper deficiency.
Read: Does Eating A Well-Balanced Diet Helps To Maintain Healthy Skin?
Frequently Asked Question
Zinc and magnesium before bed?
Studies American Geriatrics Society has revealed that the mix of Zinc, Melatonin, and Magnesium is highly suggested to help improve the quality of sleep of insomnia patients. If taken at night, Zinc supplements will be beneficial for the body in multiple ways.
Does zinc and magnesium help sleep?
Zinc helps your immune system and muscles. Magnesium plays a function in metabolism and muscle health and helps sleep. B6 may boost energy. ZMA makers claim that increasing these three nutrients in your immune system can build muscle strong or stamina, speed muscle recovery, and improve the quality of your sleep.
Which magnesium is best for sleep and anxiety?
Glycine supplementation can improve sleep quality, making this form of magnesium a good choice for those with insomnia. In addition, preliminary research shows that magnesium glycinate can elevate magnesium levels in brain tissue.
What is the most effective form of magnesium supplement?
Magnesium citrate is one of the magnesium formulations and can be easily purchased online or in shops worldwide. In addition, some study suggests that this type is among the most available forms of magnesium, meaning that it’s more easily absorbed into your digestive system.
Conclusion
If you’re unsure whether magnesium-zinc supplements are right for you, ask your healthcare provider.
Remember that a standard dosage is 2–3 capsules per day. It would help if you didn’t take more than the recommended dosage listed on the label.
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