Vitamins with magnesium and zinc

Vitamins with zinc and magnesium

Nutritionists around the world are sounding the alarm - only 25% of the inhabitants of developed countries receive the necessary amount of magnesium with food( 1).Most people simply do not know the importance of this mineral to maintain optimal metabolism and its effect on the effectiveness of strength training.

Speaking about strength training, it should be noted that many athletes against a background of magnesium deficiency, there is a deficit of zinc. This mineral is critically important to men for the synthesis of testosterone and muscle growth. But how to recognize the deficiency of magnesium and zinc, and what products are there to eliminate it?

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The role of magnesium in the metabolism of

Magnesium is responsible for the energy metabolism of cells - it regulates the processes of carbohydrate metabolism, activates the formation of proteins, promotes the release of energy during physical training, and also regulates various processes in the brain and in the central nervous system( 2).

The body's need for magnesium increases with physical activity and exercise with power sports. It is also important that "drying cycles" and various non-carbohydrate diets accelerate the excretion of this mineral from the body, provoking chronic magnesium deficiency in athletes.

Symptoms of magnesium deficiency

The most noticeable symptoms of magnesium deficiency in the body are spasms and muscle cramps( especially in the calves), increased blood pressure, faster heartbeat, regular headaches, sleep problems, fatigue and a tendency to depression.

The lack of magnesium speeds up the aging process by interfering with collagen synthesis - as a result, not only the skin of the face and body, but also the tissues of various internal organs lose elasticity. Gradually, the structure of bones is broken and their flexibility is reduced, leading to the development of osteoporosis.

Magnesium: Norms and content in

products The daily intake of magnesium for adult males is 400-450 mg / day, for women 310-320 mg / day. This rule takes into account the fact that about 30% of the mineral is absorbed from ordinary food. The upper permissible limit of magnesium intake is approximately 600-700 mg / day( 3).

Totally in the adult body is about 22-26 grams of magnesium, most of which is stored in the bones, about 20% - in the muscles and in the intercellular fluid. That is why the loss of fluid( including excessive sweating and diarrhea) leads to a sharp loss of magnesium.

Table of magnesium-rich products

350 mg 90%
Caviar 300 mg 70%
Cashew Nuts 260-300 mg 60%
Pine nuts 250-270 mg 50%
Almonds 200-280 mg 40%
Pumpkin seeds 200-280 mg 40%
Dark chocolate 200-260 mg 40%
Buckwheat 200-230 mg 40%
Movies 200-230 mg 40%
Soy beans 220 mg 40%
Peanut butter 150 mg 30%
Oatmeal 150 mg 30%
Tuna 100-120 mg 25%
Mackerel 100 mg 20%
Tofu 100 mg 20%
Brown rice 90-100 mg 20%
Green vegetables( spinach and mp) 60-80 mg 15%
Bananas 20-25 mg 10%

The role of zinc in the metabolism

Zinc, like magnesium, is necessary for the body for a large number of metabolic processes. Since zinc is a part of more than 400 different enzymes, its lack is able to comprehensively disrupt metabolism - while the immunity and synthesis of sex hormones suffer most.

It should be noted that strength training significantly increases the body's requirements in zinc, since this mineral is necessary for the processes of amino acid synthesis in muscles, their effective work and subsequent recovery. Also, the lack of zinc reduces the level of testosterone and growth hormone.

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Zinc: Norms and content in

The recommended daily intake of zinc for men is about 10-11 mg, for women 7-8 mg. Athletes need about 15 mg of zinc per day, and the upper acceptable limit is taking 40 mg per day. In this case, the symptoms of zinc deficiency are not as pronounced as the symptoms of magnesium deficiency.

Most of all zinc is found in nuts, meats and legumes. However, in order to get enough of this mineral, you need to eat 250-350 grams of beef or 700-1000 g of chicken every day - which is a fairly high figure for ordinary people, not to mention vegetarians.

Table of zinc rich products

Product Product Content of zinc per 100 g Percent Daily Value
Pumpkin seeds 10 mg 90%
Sunflower seeds 4-5 mg 40-45%
Almond 3-4 mg 30-40%
Beef liver 4 mg 40%
Beef meat 3-8 mg 30-80%
Chicken meat 1-4 mg 10-40%
Lentil 5 mg 50%
Peanut 4 mg 40%
Soybeans 3 mg 30%
Hard cheese 3-4 mg 30-40%
Oats 4 mg 40%
Wheat 3 mg 30%
Figure 1 mg 10%
Bamboo sprouts 1 mg 10%
Most vegetables 0.3-0.5 mg 3-4%
Most fruits 0.15-0.05 mg 1%

How to take magnesium and zinc?

Carefully read the table above for magnesium and zinc in food - if you do not get 100% of the daily allowance, you are advised to take these minerals in tablets. In this case, you will notice a noticeable increase in strength. Testosterone levels may also increase.

The main rule of using additives with zinc and magnesium is that it is important to avoid their joint intake with calcium - in this case the percentage of assimilation of all three minerals decreases. Usually it is recommended to take magnesium and zinc immediately before breakfast, on an empty stomach.

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Strength training increases the body's need for zinc and magnesium - but most people do not get enough of them with regular food. The intake of these minerals in the form of additives will help improve athletic metabolism and normalize testosterone levels.

Scientific sources:

  1. Magnesium: An Invisible Deficiency, Could Be Harming Your Health, source
  2. Magnesium: WebMD, Overview Information, source
  3. Magnesium: Recommended Dietary Allowances, source