Zinc and Magnesium: essential minerals
ZINC
Zinc is a component of more than 300 enzymes involved in energy metabolism, synthesis of proteins, nucleic acids, growth and differentiation of cells (especially immune tissue), and the formation of the extracellular matrix (collagen).
Benefits provided by zinc
Zinc is needed for:
- helps the immune system fight bacteria and viruses
- the production of proteins and DNA
- muscle growth and repair
- the correct sense of taste and smell
- wound healing
- improving digestion
- regulating hormone production.
With so many important functions in our organism, it's no wonder that it is consider one of the most important elements we must ensure we have an adequate levels of.
Consequences of zinc definciency
- Decreased immunity, frequent colds
- Impaired taste and smell
- Chronic inflammation of the gastrointestinal tract
- Hair loss
- Acne, dermatitis and eczema
- Slow wound healing
- Loss of visual acuity
- white spots on the nails, brittle nails
Besides a diet with insufficient zinc in it, the intake of certain medications (in particular, from the group of glucocorticoids), the use of soy protein and drugs with a high selenium content can slow down the absorption of zinc in the small intestine, thus leading to its deficiency.
Deficiency can also occur with certain diseases, in particular, inflammatory bowel diseases and helminthic invasions.
Finally, as zinc is poorly absorbed from plant products, vegetarians are at risk of zinc deficiency in the body.
What foods are good sources of zinc?
The one that has the biggest concentration of zinc are - 60 mg per 100 g. Though this is not something we can include easily in our daily diet, is it?
They are followed by veal liver (15-16 mg), eel (13 mg), red meat (lamb, pork, beef) - 7-9 mg, pumpkin seeds, sesame seeds, pine nuts, sunflower seeds - from 5-7 mg per 100 g.
Good sources of zinc include:
- red meat;
- poultry;
- beans and nuts;
- shellfish (such as oysters);
- whole grains;
- cereal products (such as wheat germ).
But what about vegetarians? Sunflower seeds, pumpkins, pine nuts, sesame seeds, lentils, soybeans - the zinc content in these products is from 3.8 to 5.5 mg per 100 g. If you are intolerant to any of these products, you can use zinc-containing additives.
Which of our supplements contain zinc?
As this mineral has such a wide array of benefits to our body, it can be found in many of them. More specifically in Brain Lift, Sleep Push, Immunity Aid and Total Brain & Body Readiness, as well as in any bundle that includes any of these products.
MAGNESIUM
A sufficient level of magnesium is necessary to maintain homeostasis at the cellular and organ levels (homeostasis is the ability to maintain a self-regulated equilibrium in our body, like the proper pH in each organ, for example).
Benefits provided by magnesium
Magnesium ensures the vital activity of cells, reduces the excitability of neurons, amd slows down neuromuscular transmission. Magnesium is a cofactor in almost 80% of enzymes in our body, especially in the metabolism of protein and nucleic acids.
It also relieves muscle tension, reduces fatigue, improves sleeping, normalizes heart rate, lowers blood pressure; regulates blood sugar levels.
Stress tolerance is also a quality that is primarily determined by the content of this mineral in the body.
Consequences of magnesium definciency
According to statistics, 60% of adults and 65% of athletes suffer from magnesium deficiency.
Magnesium is excreted in sweat, which is why athletes are often faced with a lack of magnesium. They immediately understand that the level of magnesium from B6 has dropped sharply. Guess how? That's right, magnesium and cramps in the calf muscles or toes are indivisible. This happens due to a decrease in energy production in the mitochondria and the development of fatigue.
But magnesium deficiency can also manifest itself through:
- Anxiety
- Sleep disturbances
- Tics
- Abdominal cramps
- Heart palpitations
- Arrhythmia
- Hypertension;
- Dizziness
- Headaches
What foods are good sources of magnesium?
It is found in:
- all green vegetables
- green leaves
- cereals
- nuts
Vitamin B6 (pyridoxine) is important for the absortion of magnesium, and also enhances its action (synergistic effect). Therefore, revealing the topic of the beneficial properties of the macronutrient, we will also mention B6 at the same time.
Which of our supplements contain magnesium?
As in the previous case, it has such a vast impact in many processes of our body that we have incorporated it into many of them. More specifically in Brain Lift, Sleep Push, Immunity Aid and Total Brain & Body Readiness, as well as in any bundle that includes any of these products.
They all contain B6 to maximize the absortion of magnesium.
Can zinc and magnesium be ingested together?
Yes, you can take magnesium and zinc together. In fact, if you take them together, and in the right dosages, magnesium and zinc work to each other’s advantage. That’s why most of our supplements combine the two.
Magnesium helps your body regulate its zinc levels. An excessive intake of zinc may reduce magnesium balance, but it will only hinder absorption when taken in abnormal doses.
Also we can combine zinc with other minerals (calcium and iron, f.e.) and vitamins.
Conclusion
Zinc and Magnesium are two important minerals that are vital for our body health.
Taking them in the right dosages may boost your immune system, reduce fatigue, improve sleeping, normalize heart rate, lower blood pressure, regulate blood sugar levels, and improve digestion.
Most people would benefit from an extra intake of these two essential minerals. We advise you to take a look at our supplements page, and see if any of them suits your needs.
