Zinc and magnesium are essential to the proper functioning of your body. These minerals play a key role in your health and regulate diverse biochemical reactions, from nerve and muscle function and protein synthesis. Zinc supports DNA synthesis, cell division and metabolism, physical immunity, and reproductive organ health. Magnesium is essential to muscle and brain function, cardiovascular health, memory, digestion, and immunity.
Your diet should meet the recommended daily allowance of zinc and magnesium. Poor nutrition can lead to deficiencies and affect your health. If you’re pregnant or have special conditions, consider taking supplements.
Best Sources of Zinc and Magnesium
These minerals are found in a variety of foods. The best sources of zinc include red meat, liver, oysters, dairy, whole grains, beans, nuts, and chicken. Magnesium can be found in spinach, kale, broccoli, cabbage potatoes, bananas, nuts, seeds, and dark chocolate.
Adults need 310 to 400 milligrams of magnesium and eight to 12 milligrams of zinc per day. Zinc and magnesium supplements are often recommended to athletes and pregnant women as well as to those following a low calorie diet.
What Causes Magnesium Deficiency?
Magnesium deficiency is quite rare and can be caused by a number of factors, such as intestinal viruses, kidney disease, high thyroid levels, diabetes, and frequent vomiting. Many people have low magnesium levels because of alcohol addiction, genetic disorders, irritable bowel syndrome, and regular consumption of processed foods. Calcium supplements, soft water, stress, and certain drugs may cause magnesium deficiency too.
Therapeutic Uses of Magnesium
As a dietary supplement, magnesium is often recommended to those suffering from severe asthma, migraines, arrhythmia, leg cramps, constipation, and dysmenorrhea. When administrated intravenously, it can help lower blood pressure and stop seizures. Magnesium supplements have proven to be effective for treating insomnia, digestive disorders, and premenstrual syndrome.
Common Causes of Zinc Deficiency
The most common cause of zinc deficiency is alcohol consumption. Research shows that alcoholic beverages deplete zinc very quickly, causing severe deficiencies. Additionally, many alcoholics have a poor diet that lacks zinc and other essential nutrients.
Zinc Uses and Benefits
Zinc is found in every cell throughout the body. It plays an important role in cell growth, immune responses, wound healing, physical performance, and liver health. It also promotes normal growth during childhood and helps your body fight infections. Low zinc levels can impair immune system function.
Studies have found that zinc supplements may help prevent and treat a wide range of conditions, such as diarrhea, poor memory, flu and cold, bacterial infections, pneumonia, osteoporosis, and ADHD. They can also prevent cellular damage and age-related macular degeneration.
Zinc – A Cure for the Common Cold
This mineral is vital to your immune system. People with poor immunity have an increased risk of viral infections and common colds. By taking zinc supplements, they can prevent these problems and boost their immune system. According to health experts, zinc supplementation may relieve cold symptoms and speed up healing. Zinc gluconate, sulfate, or acetate is often recommended for treating flu and colds.