Benefits Of Calcium, Magnesium & Zinc

Benefits Of Calcium, Magnesium & Zinc

By Neesha Desai, Pharmacist (GPhC 2071387)

Calcium, magnesium, and zinc have multiple benefits for your health. The benefits of calcium, magnesium, and zinc include relieving symptoms of ADHD, anxiety, back pain, colds, cramps, migraines and PMS. They can also be beneficial if you are bodybuilding or breastfeeding.


Calcium, magnesium and zinc are often grouped in supplements since their uses in the body complement one another. Each of these minerals contributes to the healthy function of a strong body.


Both calcium and magnesium have benefits for your teeth and bones, but they have different effects. Calcium helps to reduce bone loss, typically about 30-50% less than if you aren't getting enough calcium. Magnesium helps to increase bone density. This is why taking calcium and magnesium together is so beneficial.


Calcium doesn't just help with bone density, it also contributes to normal muscle function. Zinc has benefits for brain health and normal cognitive function. Zinc and calcium also ensure your hair, skin and nails stay healthy. Here, taking these two vital nutrients together is less about their combined benefits but their complementary ones, working together to sustain overall health.

These are just some of the benefits your body and mind can get from these minerals. In fact, if you have certain conditions, ailments or body goals, making sure you have enough calcium, magnesium and zinc in your diet will make all the difference.

Ailments & Conditions That Calcium, Magnesium & Zinc Supplements Can Help With

Below we will be looking at how each of these minerals can help you and your body. Specifically, we will be considering:

  • ADHD
  • Anxiety
  • Back Pain
  • Bodybuilding
  • Breastfeeding
  • Colds
  • Cramps
  • Migraines
  • PMS

Calcium, Magnesium & Zinc For ADHD

Two children writing with pencils

Attention Deficit Hyperactivity Disorder (ADHD) is ‘is a behavioural disorder that includes symptoms such as inattentiveness, hyperactivity and impulsiveness.’ Typically diagnosed in children between 6 and 12 years of age, though also found in adults, it can seriously affect their ability to concentrate and remain focused when they need to. Studies have found that many children affected by ADHD also have low levels of magnesium and therefore may benefit from supplementary doses of the mineral.

Children certainly can benefit from calcium and zinc, to support their developing bodies. In ADHD affected children, calcium, magnesium and zinc supplements are not meant as a cure. Rather a doctor or other medical professional will suggest a mix of therapies, including a diet rich in carbohydrates and protein, and a 200 mg per day oral dose of magnesium is often recommended as part of this.

Calcium, Magnesium & Zinc For Anxiety

Anxious person holding head

Magnesium has been well regarded for its calming effect, which stems from its contribution to a healthy working nervous system. It has been known to assist with relaxation of tight or overworked muscles and so can relieve tension caused by anxiety. Similarly, a lack of magnesium has been associated with a host of mental health issues, from depression and headaches to irritability and anxiety. Supplements can therefore help support a healthy mind.

Calcium pairs well with magnesium when it comes to nourishing the nervous system. In strengthening your body, calcium allows your body to withstand anxiousness, while zinc keeps your inner processes working. Combining these three minerals in a supplement can be really valuable to anyone dealing with anxiety, though it is by no means a cure and medical professionals should be sought out in both mild and serious cases if needed.

Calcium, Magnesium & Zinc For Back Pain

Back muscles

We know that calcium is important for supporting bones, but what we might not realise is that this extends to joints too. Low levels of calcium can lead to issues around your joints and bones, such as osteoporosis – where bones become fragile and break more easily – and joint pain, such as those in your spine, leading to back pain.

Magnesium has benefits for those suffering from pain caused by issues with their bodies, in particular for joints, since a deficiency in magnesium can lead to joint inflammation and therefore pain. If you are dealing with inflammation you need a strong immune and nervous system to deal with the issue, which zinc enables. Combined then with calcium, magnesium and zinc supplements can therefore help with back pain.

Calcium, Magnesium & Zinc For Bodybuilding

Woman doing push-ups

Calcium is a micronutrient that we most associate with strong bones. With bodybuilders, we often expect there to be muscle growth; zinc and magnesium are important for bone density and muscle health, but it is also the bones that are strengthened. Training your body to increase strength and mass increases all the parts of your body, right down to your bones.

Calcium is therefore a necessity for bodybuilders and while it can be attained through food, many bodybuilders find that supporting their training with supplements is valuable – it can be taken with shakes and post workout meals. The recommended amount of calcium per day is between 700mg-1000mg for the average person.

Calcium, Magnesium & Zinc For Breastfeeding

Breastfeeding a baby

If you are breastfeeding, and especially if you are trying to increase your milk supply, then making sure that you have enough calcium, magnesium and zinc in your diet can help. Since you are nursing a new human who is getting all of their sustenance from one source, in effect a breastfeeding parent is feeding two people. It isn’t surprising then that there is an increased need for many vitamins and minerals, with calcium, magnesium and zinc being among them, such as: vitamins A, D, B2, B12, folate, calcium, magnesium and zinc.

Calcium is one of the most important minerals since it is used to develop the baby’s bones and teeth. Babies grow rapidly so they need a lot of support to do this. If you are a breastfeeding parent; or really any new parent, then tiredness and fatigue are likely. Magnesium in particular will help combat this and allow you to maintain energy levels. It will also support you and your baby’s nervous system during this time.

Calcium, Magnesium & Zinc For Colds

Ways of fighting a cold

It isn’t widely known that zinc is a valuable immune boosting nutrient. In fact, it is key to a properly functioning immune system. A strong immune system is what helps you avoid colds and flu. Deficiencies in zinc lead to an impaired immune system, as well as issues with cognitive function.

Certain foods contain zinc, like oats, pumpkin seeds, red meat and oysters. If your diet doesn’t allow you to get enough zinc or you are particularly prone to getting colds then a zinc supplement of 100g is recommended, taken daily.

All of this means that without proper amounts of zinc in your body, you are going to be prone to getting ill more often. If you want to keep your strength up, you should also seek out magnesium and calcium as these minerals support your muscles and bones, keeping your body functioning effectively so it can fight off colds.

Calcium, Magnesium & Zinc For Cramps

Pushing weights

Muscle cramps can happen to anyone. Some people are more prone to them, certainly they are more common in older people, and the pain can be a real issue. A muscle cramp is when your muscle is forcibly, and uncontrollably, shortened so that it becomes locked in a painful spasm. When this becomes sustained, it is a cramp. It happens most often with athletes and those who are pushing their bodies, but it isn’t exclusive to them.

Nutrition is considered to be one of the best ways to combat cramps, whether they are arm, back or leg cramps. Calcium and magnesium are both important minerals when it comes to muscles, as they are part of the group of vitamins and minerals that help muscles to contract and relax, zinc supports the health of the nervous system which in turn supports the muscles. Using a calcium, magnesium and zinc supplement, along with drinking plenty of water, can help to alleviate cramps and reduce the chance of them occurring.

Calcium, Magnesium & Zinc For Migraines

Dealing with a migraine

Migraines are far beyond your average headache. They can be incredibly painful and debilitating. Low magnesium levels have been documents in those who suffer from migraines, often to a deficiency level. In fact, migraines themselves can cause significant drops in magnesium levels in sufferers. Potassium and magnesium are considered the most important ingredients for healthy psychological functions so ensuring you have the right levels can help you avoid migraines.

Calcium and zinc are also supportive minerals for your body. So although magnesium levels are the clear indicator of issues with migraines, your connective brain matter and nervous system need to be supported. Calcium and zinc provide that support for body and mind.

Calcium, Magnesium & Zinc For PMS

Treating PMS Pain

Premenstrual Syndrome (PMS) is a condition that affects most women and menstruators at some point in their lives. The symptoms range from the uncomfortable to the painful, including breast tenderness, bloating, stomach ache, mood swings and tiredness. Calcium, magnesium and zinc can help to alleviate these symptoms.

Magnesium helps with energy levels and muscle control. If you are suffering from tiredness or stomach pains, magnesium can help improve your body’s ability to cope. Being more relaxed, by reducing these issues, can in turn lessen mood swings.

Zinc is involved in hormone production, particularly oestrogen and progesterone. Since these hormones rise each month to bring on the period, increased levels of zinc are needed for your body. This can come from the foods you eat, such as cashew nuts, beef or bananas, or via a supplement.

Last but not least, calcium is important for a strong body, so taking calcium can strengthen your body and improve its response to debilitating symptoms of PMS.

Finding The Right Calcium, Magnesium & Zinc Supplements

Changing your diet and being more aware of the foods that you are eating will help you to improve levels of calcium, magnesium and zinc in your diet and help you to deal with a range of conditions. However, for some people, such as vegans or vegetarians, it can be more difficult to get the best foods to help maintain healthy levels of these minerals, especially during flare ups.

If you need a little support and quick way of getting the minerals you should consider Viridian Calcium Magnesium and Zinc powder, which provide all the doses you need and are suitable for vegans.


The products offered are not intended to diagnose, treat, cure, or prevent any illness or disease, or to replace the advice of a medical professional. Results are not guaranteed and may vary from individual to individual.