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01
Zinc: a versatile nutrient – why your body needs this trace element
The first substance we’ll be looking at in more detail is zinc. Most of this essential nutrient is stored in your bones, skin and hair. Zinc is also found in your liver, kidneys and muscles. Fun fact: alongside iron, this essential nutrient is the second most abundant trace element in your body. And to be honest: that’s a good thing! Because you need quite a lot of it.
Without zinc, many of your body’s internal processes wouldn’t function as they should – whether it’s strong bones, an optimal immune system or smooth protein production. This wide-ranging spectrum alone illustrates that you should definitely avoid a zinc deficiency! Because it throws all of these processes into disarray.
The following bodily processes rely on zinc:
Cell division and DNA synthesis
Skin and hair
The immune system, including wound healing
Metabolism of protein, fat and carbohydrates
Testosterone levels
Cognitive functions
Acid-base balance
Fertility
What’s more, zinc protects your cells from oxidative stress – another benefit you shouldn’t underestimate.
02
A hero called magnesium: Why this mineral is so important
The second essential nutrient in this brilliant duo also plays a part in over 300 bodily functions: magnesium. Whether it’s the nervous system, muscle function, the immune system or blood circulation. Conversely, this wide range of functions also means that a magnesium deficiency can have far-reaching consequences, which is why you should always keep an eye on your magnesium levels.
The following body mechanisms rely on magnesium:
Bones and teeth
Cells
Communication between muscles and nerves
Hormones
Heart and blood pressure
Blood sugar levels
Energy balance
What’s more, magnesium can help relieve stress and thus also lift your mood – well, if that isn’t good news for your mental wellbeing! As if that weren’t enough, this mineral also helps you perform at your best when exercising.
03
Zinc and magnesium: Why it can be beneficial to take them together
So both of these essential nutrients have plenty to offer on their own – but it’s even better if you take zinc and magnesium together. That’s because this power duo then unleashes its full potential. And it can, for example, help you achieve better sleep and more energy, boost your mental wellbeing and support your immune system.
The reason? Although zinc and magnesium are different minerals, they have one thing in common: they primarily support your vitality, balance and general resilience. That, then, is their area of expertise. Their playground. When zinc and magnesium are taken together, a powerful synergy occurs, which can lead to even better results than taking just one of these essential nutrients.
Why is this the case? Your body does not utilise nutrients in isolation; rather, they are always part of a bigger picture. An ‘orchestra’ of vital substances. Or, to put it another way: a complex biochemical process. And that also means that each substance can influence another.
An overview of the benefits of taking zinc and magnesium together:
Support for the immune system
Support for the nervous system
Improved sleep quality
Faster recovery after physical exertion
Optimisation of hormonal balance
Enhanced stress resistance
04
Who can benefit from the interaction between zinc and magnesium
So who stands to benefit most from this interesting interaction and should be taking zinc and magnesium together? This combination can be particularly beneficial for:
Athletes: Active people who want to recover quickly and effectively and support their muscle function.
Older people: Older individuals who experience a natural loss of minerals – and consequently face an increased risk of osteoporosis.
People under stress: People going through a challenging phase in their lives who want to boost their concentration and mental wellbeing.
Vegetarians and vegans: People following a specific diet who may sometimes consume less zinc.
People with health conditions: People suffering from a chronic illness or with a weakened immune system who want to support their body’s defences.
05
Good sources of zinc and magnesium
The bad news: your body doesn’t produce zinc or magnesium itself. Foods rich in zinc and magnesium should therefore be right at the top of your shopping list:
Good sources of zinc include: meat, fish, milk and dairy products, pulses, seeds, nuts and whole grains
Good sources of magnesium include: nuts such as cashews and almonds, wholegrain products, spinach and bananas
However, it can sometimes be quite tricky to get enough nutrients solely from your diet to meet your daily requirements. After all, experts recommend 7–10 mg of zinc per day for women and 11–16 mg for men. Similarly, a daily intake of 310–320 mg of magnesium for women and 400–420 mg for men is recommended.
How can you top up your zinc and magnesium stores anyway? By using high-quality dietary supplements to support your diet. Zinc is best taken immediately after a meal, as it can cause nausea in some people when taken on an empty stomach.
06
Conclusion
Both zinc and magnesium fulfil numerous functions in your body – and you can actually boost the effects of these two essential nutrients. How? By taking both. Your body can then draw on a unique combination that gives you plenty of energy, supports your immune system, supports your nervous system, can improve your sleep and restores your hormonal balance. It also helps you get back to full strength more quickly after physical exertion. And stress? You’ll be able to deal with it calmly. Because nothing will rattle you now.
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