Magnesium with zinc - duo for your supplementation

Duo for your supplementation

Zinc and Magnesium have a crucial role in increasing your performance. In addition, they promote fat burning and are vital to immunity. I have emphasized for years the importance of supplementation mainly with micronutrients. This is crucial. NO booster or BCAA will affect your performance as well as sufficient micronutrient saturation. What's more, if you have a deficiency in some of the micronutrients, all the advanced supplements will be of no use to you. I believe this article will lead to reflection and possibly to a re-evaluation of what is most important in your supplementation.

The effect of zinc and magnesium on the hormonal environment

Maybe we'll pause at one myth. Many people think that zinc and magnesium help to increase testosterone levels. Unfortunately, he can't. This myth is based on bombastic advertising for the ZMA product in the 1990s (by the way, a great product). Disappointment? There is no reason. Zinc and magnesium provide something more. Overall, they can optimize your hormonal environment.

Note: Increasing levels naturally is not realistic in practice. Thanks to pulse secretion, you will not significantly affect testosterone secretion above the natural level (No, the squats will not really raise your testosterone levels, but they can build great thighs for that). On the other hand, you can reduce your total levels effectively, especially by overtraining, caloric deficiency, lack of fat, but also carbohydrates in the diet, as well as the deficiency of important micronutrients. Although you will not lift the surface above your natural level, you can optimize it effectively. And here, the main role is played by zinc and magnesium supplementation.

The research has confirmed that after undergoing heavy zinc training, athletes will very effectively increase testosterone levels back to optimal levels (in fact, strength training decreases serum TST). Which can also be interpreted as increasing testosterone levels. However, as explained above, this is an optimization, not a major boost, but this optimization is key to performance.

But what is more important than the effect of zinc supplementation on testosterone levels is the ability of zinc in combination with magnesium to suppress catabolic cortisol secretion. In fact, this hormone is an antagonist for testosterone. Triathletes using magnesium-based supplements for four weeks had significantly lower cortisol levels than placebo-treated athletes after the race. A study by Brazilian scientists, in turn, showed a decrease in cortisol levels as early as two hours after taking a zinc-based supplement.

Less known is the role of zinc in promoting thyroid function. There is no need to emphasize that the thyroid gland ensures optimal metabolism. Several studies have confirmed that zinc deficiency in the diet leads to a reduction in thyroid hormone levels. In contrast, zinc supplementation can even increase your metabolic rate. According to one of the University of Massachusetts studies, 25 mg zinc supplementation has increased the metabolic rate already in 21 days.

The effect of zinc on overall health

The effect of zinc supplementation on immune function is relatively well known. Additional zinc intake reduces the incidence of acute lower respiratory infections. Research by the Cleveland Clinic has shown that zinc supplementation at the onset of the cold can halve the disease. The researchers concluded that zinc may block the reaction of the virus with surface proteins.

Zinc also acts as a powerful antioxidant. This greatly improves recovery after a hard workout.

Why do athletes need to supplement magnesium and zinc?

Athletes are the most vulnerable group in terms of magnesium and zinc deficiency. This is due to several factors, including, but not limited to, the loss of zinc during sweating, the increased need for zinc during regeneration. Nutrition also affects the need for zinc and magnesium. E.g. refined carbohydrates in the form of white flour products significantly reduce the level of magnesium in the blood. Another problem may be the lack of absorption of zinc and magnesium from the natural diet. The problem is that calcium-rich foods (such as dairy products) inhibit absorption of both zinc and magnesium in the small intestine. Copper and also phytate-rich foods (phosphorus compounds found in whole grains, cereals and legumes) prevent optimal zinc absorption in the small intestine again.

Ensuring optimal absorption of magnesium and zinc from natural sources can be problematic. As athletes, you need to cover the increased need for these two minerals, so zinc and magnesium supplementation should be the absolute foundation. Only then will you have optimal conditions for growth of muscle mass and strength, plus supplementation will help to burn subcutaneous fat and improve your immunity.

How to ensure the absorption of zinc and magnesium

When adding magnesium and zinc, it is important not only the form in which you accept the minerals, but also the time you use them. It is advisable not to use magnesium and zinc with food and especially with dairy products. Both magnesium and zinc are less well absorbed with food because the calcium contained in the food significantly blocks zinc absorption. Zinc also inhibits the absorption of amino acids from food. Therefore the use of magnesium and zinc for the night can be considered a suitable solution. I suggest you take 300-450 mg of magnesium in chelate form. Magnesium bisglycinate appears to be the ideal form for the night.Here we find magnesium in the glycine amino acid linkage. Glycine has an interesting function in the central nervous system, where it increases the N-methyl-D-aspartate receptor-mediated neurotransmission and acts as an inhibitory neurotransmitter via the glycine receptor. This results in a soothing and relaxing effect. The magnesium dose can be supplemented with zinc. Again, ideally in the form of an ionic compound and an amino acid, glycine is again used where zinc bisglycinate is formed. Alternatively, the known zinc monomethionine can be used. The optimum dose of pure micro element will be 20-40 mg. Magnesium doses greater than 500 mg are not recommended because they may interfere with sleep. Likewise, a dose of zinc greater than 50 mg may be risky in terms of impairing immune function and metabolism.

As far as the meal time is concerned, I suggest 1-2 hours after the meal and 45-60 minutes before the last meal.

References:

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