3 Incredible Zinc and Magnesium Benefits, Top Food Sources And Insights For Better Health!

Zinc and magnesium are two important minerals that our bodies need to stay healthy. They help with many functions, like keeping our immune system strong and making sure our muscles work well. In India, many people do not get enough zinc and magnesium in their diets. Many reports show that about 70% of Indians are zinc deficient, and around 90% do not consume enough magnesium. This is why understanding the zinc and magnesium benefits is essential.

Zinc is important for healing wounds and fighting infections, while magnesium helps with muscle and nerve function. Both minerals can also improve mood and help you sleep better. If you don’t get enough of these minerals, you might feel tired, weak, or have trouble focusing.

In this blog, we will discuss three incredible zinc and magnesium benefits, highlight foods that are high in these minerals, and provide insights for better health. By including zinc and magnesium in your diet, you can support your well-being and feel more energetic every day! Let’s get into the topic now!

Table Of Contents 

1. About Magnesium And Zinc
2. 3 Zinc And Magnesium Benefits 
3. What Foods Are High In Zinc And Magnesium?
4. Can You Take Magnesium And Zinc Together?
5. How Long Does It Take For Zinc And Magnesium To Work?
6. Dietitian’s Recommendation 
7. The Final Say 
8. FAQs
9. References 
    

About Magnesium And Zinc

What Is Magnesium?

Magnesium is an abundant mineral and an essential nutrient in the body. It can be found in many food sources and is a common ingredient in antacids and laxatives. Magnesium has an important role in many bodily functions, including protein synthesis, muscle and nerve function, blood sugar and blood pressure regulation, and energy production. 

Magnesium is also essential for muscle and bone development, as well as DNA and RNA synthesis. Its functions are important and wide-ranging. The recommended daily intake of magnesium varies greatly depending on age. Women ages 19-30 are recommended to consume 310 mg per day, and men 400 mg per day. 

What is Zinc?

Zinc is an important mineral commonly found in common cold remedies. It plays a role in cell metabolism, immunity, wound healing, protein and DNA synthesis, and cell signalling. Zinc is also an important nutrient for growth and development during pregnancy and infancy. In addition to supplements, zinc can be obtained from foods such as oysters, crab, fortified breakfast cereals, pumpkin seeds, turkey, and cheese. 

Oysters have the highest levels of dietary zinc of any food, with about 30 mg per serving. The recommended daily intake (RDI) is 8 mg per day for women aged 19 years and older and 11 mg per day for men aged 19 years and older.

Also Read: 8 Science-Backed Benefits Of Zinc For Men: Prostate Health, Bone Health, Baldness & More 

3 Zinc And Magnesium Benefits 

It’s time to learn more about zinc and magnesium benefits, which you can check out below: 

1. Improved Nutrient Absorption 

Nutrients like vitamins and minerals need to be bioavailable to be effective. The bioavailability of a nutrient refers to how well the nutrient is absorbed and used by the body. In other words, you can take a supplement, but if the bioavailability is low, the supplement will not be effective. 

Magnesium and zinc actually help each other. When taken in the right dosages, zinc helps the body absorb magnesium more efficiently. Conversely, magnesium helps regulate zinc levels in the body. 

2. Immunity Boosting Duo 

The immune system is a complex network made up of cells, tissues, and organs that synergistically work together to protect our bodies from viruses and bacteria. Zinc and magnesium are two important minerals that help keep our immune system healthy. 

Zinc helps immune cells work by making antibodies and activating the immune response. Magnesium also helps control inflammation and supports the production of immune cells. Taking both minerals together can make your immune system stronger.

3. Mood Balancing 

The brain produces hormones that affect our mood, attention, and motivation. Adding certain minerals to our diet can help improve brain health. For example, zinc helps balance a chemical called dopamine, which supports thinking and learning. 

Some studies show that zinc may also help reduce symptoms of attention-deficit hyperactivity disorder (ADHD). Magnesium is important for brain health, too, because it helps release neurotransmitters like serotonin, which improve mood. Together, zinc and magnesium provide extra support for a healthy brain.

To enjoy all these amazing benefits, the best way is to take ToneOp Care's Bone 360 tablets. These tablets are specially made to give you the right amount of zinc and magnesium, along with other important vitamins. Here are some key points about zinc and magnesium in our Bone 360 tablets:

• Zinc Helps Repair Muscles: Zinc is important for fixing and growing muscles after exercise. It helps you recover faster and feel stronger.
• Magnesium Supports Strong Bones: Magnesium helps keep your bones healthy by making sure calcium gets to where it’s needed. This helps prevent bone problems.
• Boosts Energy Levels: Both zinc and magnesium work together to give you more energy throughout the day. They help your body perform better during activities.
• Reduces Muscle Cramps: Magnesium can help relax your muscles, which means fewer cramps and discomfort after workouts.
• Improves Immune System: Zinc is key for a strong immune system, helping your body fight off sickness and stay healthy.
   

Also Read: A Comprehensive Bone Supplements Guide To Strengthen Your Bones 

What Foods Are High In Zinc And Magnesium?

After learning about the zinc and magnesium benefits, let’s have a look at the foods which are enriched with these nutrients: 

 

Also Read: Top 9 Benefits Of Magnesium Supplements For Heart, Brain, Bones And More With Per Day Intake Guideline! 

Can You Take Magnesium And Zinc Together?

Yes, you can take magnesium and zinc together! They work well together and can help your body in many ways. Magnesium can help regulate zinc levels, and both minerals are recommended in supplement form, especially if you don’t get enough magnesium in your diet. Combining magnesium and zinc supplements with vitamin B6 improves sleep quality and accelerates muscle growth and development. 

Taking magnesium and zinc together can help treat nutritional deficiencies in people who have difficulty meeting their needs through food alone. If you have low zinc or magnesium levels, taking supplements may help improve your immune system, promote wound healing, reduce inflammation, and potentially improve sleep, digestion, and more. 

In addition to their important role in human health, zinc and magnesium have been studied for their potential benefits in a number of other health conditions. Studies show that zinc and magnesium can help with other health problems, too. For example, they can improve blood sugar levels and help with cholesterol. There’s also research that suggests they may help reduce feelings of depression and anxiety. So, taking magnesium and zinc together can be a great way to support your health!

Also Read: 7 Reasons Why Magnesium Is Important for Women: Essential Health Benefits 

How Long Does It Take For Zinc And Magnesium To Work?

It is difficult to say exactly when someone will notice the effects of taking magnesium and zinc. The time it takes for magnesium and zinc supplements to work depends on the individual and the specific health issues they are addressing. This is because there is a combination of factors that can affect how long it takes for noticeable effects to occur. Some examples of these factors include how magnesium and zinc are consumed when they are supplemented, how much, and in what order, other medications, and any underlying medical conditions or deficiencies. 

In general, some immediate effects, for instance, using magnesium for constipation for improved bowel regularity (especially with forms such as magnesium citrate), can occur within a few hours or a few days. Other benefits, such as reduced muscle cramps, improved sleep quality, or anxiety relief, may require continued use for several weeks to see improvements. Long-term benefits, such as improved bone health or cardiovascular benefits, may require continued supplementation for several months. 

It is important to remember that factors such as age, diet, overall health, and the type of magnesium supplement used can affect these times.

Dietitian’s Recommendation 

Zinc and magnesium are essential nutrients that have a lot to offer. The zinc and magnesium benefits range from improved immune function and prevention of chronic disease to healthier heart and skin, as well as better sleep and attitude. Many foods include magnesium and zinc, but taking supplements could help you get even more of these nutrients.

Dt. Lavina Chauhan

The Final Say 

Zinc and magnesium are two minerals essential for many processes in the body. Some people don't get enough of these two through diet alone. If this is the case for you, your doctor may recommend that you take a supplement for both. Most people can safely take magnesium and zinc together to enjoy the zinc and magnesium benefits for their overall health. Ensuring adequate intake of these important minerals can support your immune system, enhance mood, improve sleep quality, and promote well-being.

FAQs

1. How much magnesium and zinc should I take?

The recommended dietary allowance for magnesium is 420 mg for men and 320 mg for women. The Recommended Daily Intake (RDI) for zinc is 8 mg per day for women 19 years of age and older and 11 mg per day for men 19 years of age and older.

2. Can I take zinc with other minerals and vitamins?

It is advised not to take zinc supplements and supplements containing copper, iron or phosphorus at the same time. It is best to divide the doses of these preparations with an interval of 2 hours.