Two Essential Minerals Not Just for Athletes: Magnesium and Zinc

Magnesium and zinc are among the basic building blocks for the proper functioning of the body. They are important not only for athletes but for anyone who wants to take care of their vitality, immunity, and mental well-being. In this article, you will learn why magnesium and zinc are so important, where to find them in a regular diet, what forms of supplements to choose, and what their recommended daily intake is based on age.

7 min

Magnesium

This mineral plays an important role during various chemical reactions in the body and regulates over three hundred different enzymes.

contributes to reducing fatigue and exhaustion
contributes to electrolyte balance
contributes to normal energy metabolism
contributes to the normal functioning of the nervous system
contributes to normal muscle function
contributes to the maintenance of normal bones and teeth
contributes to normal protein synthesis

In which foods can you find magnesium naturally

There is a wide range of foods that naturally contain magnesium. Sweet lovers will certainly be pleased to know that magnesium can be found in quality dark chocolate, which not only satisfies our taste buds but also contains beneficial antioxidants. Another nutrient-rich food where we find magnesium is avocado and various types of nuts such as almonds, cashews, Brazil nuts, or certain types of seeds. Legumes and cereals are also very rich in many different nutrients, including magnesium. The most popular fruit in the world is bananas, which excel, compared to other fruits, in potassium and magnesium content.

Recommended daily intake of magnesium

The reference intake value for an adult ranges from 300 to 400 milligrams per day. If our diet is varied and balanced, we can certainly absorb a large part directly from food; however, this is often a problem, and people tend to reach for dietary supplements.

Age	Men	Women
Infants
0-3 months	24 mg	24 mg
4-11 months	60 mg	60 mg
Children
1-3 years	80 mg	80 mg
4-6 years	120 mg	120 mg
7-9 years	170 mg	170 mg
10-12 years	230 mg	250 mg
13-14 years	310 mg	310 mg
Teenagers and Adults
15-18 years	400 mg	350 mg
19-24 years	400 mg	310 mg
25-50 years	350 mg	300 mg
51-65 years	350 mg	300 mg
over 65 years	350 mg	300 mg
Pregnant women		310 mg
Breastfeeding women		390 mg
Source: Reference values for nutrient intake. Nutrition Society. 2011

What forms of magnesium exist

In each product, it is good to monitor in what form magnesium is contained. Generally, the more suitable forms, due to better absorption, are chelated and organic forms such as magnesium citrate. Lower absorption, and thus effectiveness, is found in inorganic forms such as magnesium oxide, magnesium carbonate, and magnesium sulfate.

When to take magnesium

Of course, the most beneficial way is to supplement magnesium naturally through diet, regularly throughout the day. If you know that this mineral is deficient in your diet, then it is possible to reach for dietary supplements, ideally in the evening before sleeping. It is useful to remember that magnesium works synergistically with vitamin B6.

Zinc

Zinc is most sought after for its positive effects on hair, nails, and skin. But did you know that zinc has far more beneficial effects for our body?

contributes to normal carbohydrate metabolism
contributes to normal cognitive function
contributes to normal fertility and reproduction
contributes to normal metabolism of macronutrients
contributes to normal protein synthesis
contributes to normal vitamin A metabolism
contributes to the maintenance of normal bones
contributes to the maintenance of normal hair, nails, and skin
contributes to the maintenance of normal vision
contributes to the normal function of the immune system
contributes to the protection of cells from oxidative stress
plays a role in the process of cell division

Zinc in foods

Zinc is found in a wide range of foods. You can obtain the recommended amount of zinc, for example, by consuming red meat, seafood (especially oysters), and just like magnesium, zinc can also be found naturally in legumes, nuts, or seeds.

Recommended daily intake of zinc

The reference intake value for an adult is around 10 milligrams per day.

Age	Men	Women
Infants
0-3 months	1 mg	1 mg
4-11 months	2 mg	2 mg
Children
1-3 years	3 mg	3 mg
4-6 years	5 mg	5 mg
7-9 years	7 mg	7 mg
10-12 years	9 mg	7 mg
13-14 years	9.5 mg	7 mg
Teenagers and Adults
15-18 years	10 mg	7 mg
19-24 years	10 mg	7 mg
25-50 years	10 mg	7 mg
51-65 years	10 mg	7 mg
over 65 years	10 mg	7 mg
Pregnant women		10 mg
Breastfeeding women		11 mg
Source: Reference values for nutrient intake. Nutrition Society. 2011

How to supplement zinc

Zinc is usually included in almost all multimineral dietary supplements. It is also available separately or in combination with magnesium, calcium, or other ingredients in dietary supplements. Dietary supplements can contain several different forms of zinc, including zinc gluconate, zinc sulfate, and zinc acetate.