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You should be able to get the amount of beta-carotene you need by eating a varied and balanced diet. Keep in mind that calcium is consistently linked to only one of the benefits described below — bone health. Yet, research is ongoing, and taking it alongside zinc and magnesium is perfectly safe. May support bone health
Supplementing with magnesium has been shown to reduce markers of chronic inflammation, such as C-reactive protein (CRP) and interleukin 6 (IL-6) ( 9, 10). Freake, H. C., et al. Actions and Interactions of Thyroid Hormone and Zinc Status in Growing Rats. J. Nutr. 131: 1135-1141, 2001. Magnesium. This mineral supports hundreds of chemical reactions in your body, including energy creation and muscle and nerve function.Phosphorus is a mineral that helps build strong bones and teeth, and helps release energy from food. Good sources of phosphorus
Magnesium and vitamin B6 are so crucial for the metabolism of our food for energy that taking ZMA regularly can help us to function at the highest level and take advantage of the fuel we take in through our diet. B6 is one of the many B vitamins that are commonly supplemented to boost energy. You should be able to get all the molybdenum you need from your daily diet. What happens if I take too much molybdenum? Kilic, M., et al. Effect of zinc supplementation on hematological parameters in athletes. Biol Trace Elem Res. 2004 Jul;100(1):31-8. It's believed that when taken together, they help each other to support various bodily functions with no negative impacts on how your body absorbs them. 1 For example, magnesium and zinc are said to support your immune system and potentially reduce inflammation. 2,3,4,5
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Zinc is important for supporting normal testosterone levels in the blood, (5) immune function (1) and the health of our hair, skin and nails. 3 Volpe SL. Magnesium and the athlete. Curr Sports Med Rep. 2015;14(4):279-283. doi:10.1249/JSR.0000000000000178 International Journal of Environmental Research and Public Health: "The essential toxin: impact of zinc on human health." However, too much zinc can have negative side effects, so consider your regular dietary intake of high-zinc foods when deciding the best dosage for you, as well as your body size and activity level. Look for supplements containing about 100-200% the daily value of each nutrient. Vitamin B6, Zinc & Copper contribute to the normal function of the immune system. Magnesium contributes to the maintenance of normal bones and teeth. It contributes to normal functioning of nervous system and muscle function. Zinc contributes to multiple functions in the body. This includes normal cognitive function & the maintenance of normal hair, skin & nails. It also contributes to the maintenance of normal testosterone levels in the blood. Benefits of Zinc, Magnesium, Vitamin B6 & Copper:
It appears that zinc is not only critical for thyroid function, but also for maintaining levels of the hormone leptin. This hormone is also important for keeping your metabolic rate high as well as keeping hunger down. Being deficient in zinc has been shown to significantly lower leptin levels. Support Immunity Manufacturers claim that increasing your levels of these three nutrients can help increase testosterone levels, aid exercise recovery, improve sleep quality, and build muscle and strength.Put simply, there's little to no evidence to support claims that ZMA improves muscle growth and athletic performance in individuals with healthy zinc and magnesium levels. Zinc also helps comprise the mineral portion of your bones. In addition, it supports bone-building cells while inhibiting the formation of cells that encourage bone breakdown ( 2, 3). Very few studies have looked at the effects of the ZMA supplement. Therefore, these supposed benefits are purely theoretical because the only solid research is based on individual zinc and magnesium supplementation.
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