To maintain the most balanced metabolism, the body needs minerals that come to us with food or in the form of vitamin and mineral complexes. The combination of magnesium and zinc is also no exception, it is especially important for men, since it controls the process of testosterone synthesis and sexual function. For women, these minerals guarantee the beauty of hair and skin. Athletes receive from them an increase in muscle mass and myocardial endurance.
The importance of magnesium and zinc for health
Magnesium and zinc are interconnected, that is, the lack of one provokes a deficiency of another trace element. Considering that only a quarter of the world's inhabitants have a sufficient amount of these minerals in their bodies, it is difficult to overestimate the importance of their constant consumption. The importance of Zn and Mg is explained by their properties.
Zinc is important for men as it is a kind of a catalyst for testosterone synthesis. In addition, it increases the rate of growth of muscle mass and balances metabolic processes, immunity, synthesis of amino acids in the muscles, growth hormones. Magnesium is responsible for energy in the cell, since it supports carbohydrate and protein metabolism, accumulates energy during sports.
Both elements help the brain to think more easily because they stimulate nerve conduction. Their lack leads to increased fatigue and loss of concentration.
Magnesium helps the heart to work rhythmically, its deficiency leads to the development of pathologies of the main organ, and therefore, indirectly, both vessels and other internal organs. Heart rate usually returns to normal when magnesium is combined with potassium.
How to determine the lack of magnesium and zinc
Magnesium is one of the trace elements responsible for premature aging of the body. He participates in the synthesis of proteins - a natural building material. The lack of the required amount of protein molecules leads to degenerative processes, aging of a person and his internal organs.
An element deficiency manifests itself in:
- chronic fatigue syndrome;
- a slowdown in metabolism in the digestive system due to a lack of sugar, and therefore insulin;
- insomnia, development of anxiety symptom;
- fragility of bones and muscles, cramps due to the indigestion of vitamin D and calcium;
- vascular atherosclerosis;
- violation of the rhythm of the heart, vascular insufficiency;
- deterioration of vision;
- skin and hair problems.
In athletes, the lack of the mineral is manifested in a drop in athletic performance, despite the regularity and intensity of training.
Zinc is not only central to testosterone synthesis. Its deficiency leads to impotence and infertility, it is obvious if:
- regenerative processes in tissues are sharply reduced, skin rashes occur;
- hair and nails become dull, lifeless, brittle;
- visual acuity drops sharply;
- the functioning of the nervous system is disrupted, there is a tremor of the hands, irritability, coordination is impaired;
- there is an immunodeficiency.
You can fix the situation by changing the diet or adding food additives to it.
The daily intake of Mg + for young men is 400 mg. After 30 years, it rises to 420-450 mg. Women need 100 mg less.
If we talk about products, then there are three categories that can compensate for the deficiency of a trace element in the body: with a high, medium and low mineral content.
An indicative "menu" is presented in the table.
| Deficit | Products |
| Minimum | Dairy and seafood are recommended, in which the element is combined with protein. You can eat carrots, dates, grass. |
| Middle | Buckwheat, millet, seaweed in all variants, rice, nuts, and legumes are added to the diet. |
| Tall | Any bran, sesame, cocoa. |
As for zinc, about 20 mg is needed per day.
The dosage for each is calculated strictly individually and depends on gender and age. The older the patient, the less zinc is required.
The table of necessary products for the case of zinc looks like this.
| Source | Name |
| Animal origin | Meat, especially beef, lamb, fatty sea fish, eel, oysters. |
| Plant origin | Wheat bran, nuts, pumpkin seeds, poppy seeds. |
Nutritionists give preference to animal products. By the way, if we add chromium to these minerals, then we get a diet of three trace elements, which guarantees a slim figure until the end of days, if used once every six months. In this case, the calorie content should not exceed 1200 kcal during the week. weight loss - 1 kg.
Vitamins for athletes - ZMA
ZMA vitamins are a powerful combination based on a combination of zinc, magnesium and vitamin B6. These components ensure the normal course of almost all biological processes in the body. They stimulate fat burning, improve muscle growth and help you recover well during sleep.
The main effect of ZMA for athletes is anabolic. With the intake of these vitamins, athletic performance increases with a proportional increase in endurance strength.
This is explained by an increase in the level of testosterone in the blood by 30%, the level of insulin-like factor (IGF-1) - by 5. At the same time, with the same load in the absence of ZMA (ZMA), testosterone decreases by 10%, and IGF-1 by 20 or more. Among other things, zinc and magnesium inhibit catabolic processes, exhibit properties of immunomodulators and antioxidants, which allows them to rejuvenate the body.
The ZMA complex is better absorbed by the body than each individual mineral, in addition, vitamin B6 improves the absorption of magnesium. Therefore, even taking into account the cheaper preparations of zinc and magnesium, it is better to purchase their combination.
The optimal ratio of components in the male complex is 30 mg zinc, 450 mg magnesium and 10 mg B6. In the female version, you need to select ZMA with a ratio of 20 mg zinc, 300 mg magnesium and 7 mg B6.
Reception per day - three capsules for men and two for women. The time of taking the ZMA vitamin complex is very important: a couple of hours after a meal and an hour before bedtime. It is impossible to drink vitamins with calcium with kefir or other liquids, as this impairs the absorption of amino acids.
You can buy ZMA in pharmacies and on websites in special sports online stores. The pharmacy complex is preferable because it is always certified.
The price depends on the manufacturer, but on the website the cost is more democratic, since it is devoid of additional "markups" for the delivery and sale of goods. Buyer choose.
