Calcium and zinc are both essential minerals for your bones, nerves, heart, immune system and blood. However, in supplement form, both minerals can cause nausea and other adverse side effects, particularly if you consume them in high doses. Ask your doctor before you begin taking new supplements, and discuss the proper intake to avoid overdosing. Also ask how you can reduce your risks of becoming nauseated while taking zinc and calcium.
RDAs and Food
Meeting the recommended daily allowances, or RDAs, for both zinc and calcium is vital. For men, the RDA of zinc is 11 mg, and for women, it is 8 mg, according to the University of Maryland Medical Center. For calcium, the RDA is 1,000 mg for adults under the age of 50, and it is 1,200 mg for adults over the age of 50, also according to the University of Maryland Medical Center. Cheese is an excellent source of both minerals. You can also get zinc from foods like legumes and shellfish, and milk and hazelnuts are good sources of calcium.
Who Needs Supplements?
If you are not able to meet these recommended amounts of zinc and calcium through diet or are at risk for deficiencies, your doctor may suggest supplements. People who are elderly, alcoholics, on restricted diets or those who have eating disorders are at a particular risk for a zinc deficiency. Those with malabsorption problems are at risk for becoming deficient in both zinc and calcium, and others at risk for a calcium deficiency include postmenopausal women, those on corticosteroids, or those who consume high amounts of soda, alcohol or caffeine.
Nausea and Other Side Effects
Constipation and an upset stomach, which can be accompanied by nausea, are the most common side effects of calcium supplements. If you consume the mineral in excess of 2,500 mg a day, you may also experience nausea, as well as vomiting, an appetite loss, kidney toxicity, confusion and an abnormal pulse. Similarly, nausea, vomiting and digestive disturbances are common side effects of zinc supplements. Taking more than 40 mg of zinc a day can result in dizziness, headaches, fatigue, sweating, hallucinations, anemia and alcohol intolerance.
Remedies and Considerations
To decrease your chances of developing nausea after taking zinc and calcium, talk to your doctor about the recommended dosage, and do not exceed the upper limits without first discussing this with a health-care provider. Take your supplements with food and plenty of water to lessen your likelihood of stomach upset. Do not take zinc and calcium at the same time, and do not consume more than 500 mg of calcium in one dose, as your body cannot absorb more than this at one time. If you are concerned about your nausea or develop other side effects, seek medical attention.
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