Need Expertise; Tricky relationship of Zinc, Mag, D3, Calcium

[ahheck01]

I live in Iowa, and get little to no sun, ever. I used to supplement D3 @4k IUs daily, and then stopped. My mood and immune system were both noticeably better when I was supplementing.

Also have stopped drinking milk months ago, and have neglected calcium intake.

Been reading articles about the importance of Magnesium and Zinc as well, but have also heard multiple things about Magnesium being affected by calcium. In some instances (I think due to the form of the Mag) absorption is aided, in some instances it's negatively affected.

I'm so confused. I'd love to get some great expertise on the best timing and amounts and sources of each of these.

I offer every bit of my 38 rep power!!!! As well as my genuine appreciation.

[eatyourspinach]

I would assess your diet to see how much of these you are consuming and speak to a doctor to see if you are deficient before supplementing with them.

[cumminslifter]

fellow iowan checking in

[ahheck01]

I would assess your diet to see how much of these you are consuming and speak to a doctor to see if you are deficient before supplementing with them.

I can appreciate that approach, but let's look at two scenarios - someone who's deficient, and someone who's not, and assess what the ideal would be in either case.

[II Cybershot II]

I take my zinc and mag before bed. Take D3 in the morning. Calcium whenever.

[Josh28105]

I live in Iowa, and get little to no sun, ever. I used to supplement D3 @4k IUs daily, and then stopped. My mood and immune system were both noticeably better when I was supplementing.

Also have stopped drinking milk months ago, and have neglected calcium intake.

Been reading articles about the importance of Magnesium and Zinc as well, but have also heard multiple things about Magnesium being affected by calcium. In some instances (I think due to the form of the Mag) absorption is aided, in some instances it's negatively affected.

I'm so confused. I'd love to get some great expertise on the best timing and amounts and sources of each of these.

I offer every bit of my 38 rep power!!!! As well as my genuine appreciation.

I lifted pretty regularly in junior high and high school. I did about 10 years of running and triathlons lifting a little then. Most athletes are lacking Magnesium. I take Natural Calm. It is a Mag-Cal supplement. It is good stuff. Don't take my word for it try it yourself. From all the podcast and reading I have done you have to be well hydrated to absorb Magnesium and you need Mag to absorb Calcium. Proper Magnesium in the diet is a must. Sorry to hear about living in Iowa. I wouldnt step foot in that state if I didnt have family in Grinnell. too Cold! snow sucks!