Zinc, calcium citrate and magnesium chloride supplements may prove beneficial individually or when taken together. However, before taking any of these supplements, talk to a doctor. While these over-the-counter mineral supplements can be useful in some situations, they can cause unpleasant side effects if not taken properly. By taking your time to talk to your doctor, you may be able to prevent potential adverse reactions from occurring.
Zinc
Zinc helps your immune system and plays a role in making DNA and proteins. The recommended dietary allowance of zinc is 11 mg a day for adult men and 8 mg a day for adult women. Getting too much zinc may cause low copper levels, low levels of HDL cholesterol and lower immunity. Adults should not exceed more than 40 mg of zinc a day.
Calcium Citrate
Calcium citrate is a type of calcium supplement. Although calcium carbonate is more commonly available, individuals with reduced stomach acid levels can absorb calcium citrate more easily. The recommended dietary allowance of calcium for adult men and women between the ages of 19 and 50 years of age is 1,000 mg a day. Men between the ages of 51 and 70 years of age have a recommended dietary allowance of 1,000 mg a day, but this amount is increased to 1,200 mg a day for women of the same age. Elderly individuals over the age of 70 should also get 1,200 mg of calcium a day. Getting too much calcium may cause constipation and might reduce the absorption of certain vitamins. Excess calcium levels in the body over time may also increase the risk of kidney stone or prostate cancer, although more research needs to be done to confirm this fact. Because of this, adults between the ages of 19 and 50 years old should not consume more than 2,500 mg a day, and adults over the age of 50 should not consume more than 2,000 mg a day.
Magnesium Chloride
Magnesium plays an essential role in the proper functioning of the nerves, muscles and heart. Magnesium chloride is one type of magnesium supplement. The recommended dietary allowance of magnesium for males between the ages of 19 and 30 is 400 mg a day, while the recommended dietary allowance for females the same age is 310 mg a day. The recommended dietary allowance is 420 mg a day for males over the age of 30 and 320 mg a day for females of the same age. The majority of your magnesium intake should come from food. While dietary magnesium does not pose a health risk, taking too much of a magnesium supplement can cause adverse side effects. Too much magnesium may cause nausea, appetite loss, diarrhea, difficulty breathing, changes in mental state, muscle weakness, irregular heartbeat and extremely low blood pressure. Because of this, adults should not consume more than 350 mg a day of supplemental magnesium.
Interactions
No known interactions exist among zinc, calcium citrate and magnesium chloride, according to the drug interaction checker of Drugs.com, but this doesn't necessarily mean that no interactions exist. In addition, each of these supplements may negatively interact with other medications or supplements. Always report all of the current medications and supplements you are taking to a doctor or pharmacist before you take a zinc, calcium citrate or magnesium chloride supplement.
References
- Office of Dietary Supplements: Zinc
- Office of Dietary Supplements: Calcium
- Office of Dietary Supplements: Magnesium
- Drugs.com: Drug Interactions for Calcium Citrate, Magnesium Chloride and Zinc
- The American Journal of Clinical Nutrition; High Dietary Calcium Intakes Reduce Zinc Absorption...; RJ Wood et al.; June 1997
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