Zinc and Magnesium: Benefits, Dosages, and 5 Best Options

Zinc and magnesium are two minerals that play a big role in keeping our body healthy. They help with energy, muscle recovery, sleep, and a strong immune system. Many people don’t get enough of them from food alone, which can lead to tiredness, weakness, or poor health over time.

In this article, we’ll look at what zinc and magnesium do, their main benefits, best food sources, and some top supplement picks for a convenient source.

[Related] Multi-Mineral Supplement: Benefits and Top Picks

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Quick Summary

• What Zinc and Magnesium Do: Both minerals are essential for energy production, hormone balance, immune support, and overall health.
• Health Benefits: These minerals help improve energy, support the immune system, metabolism, enhance sleep quality, and promote muscle recovery.
• Signs of Deficiency: Low levels can cause fatigue, weak immunity, muscle cramps, poor focus, and slow recovery.
• Best Food Sources: Zinc is found in meat, seafood, nuts, and seeds, while magnesium is rich in leafy greens, legumes, and whole grains.
• When Supplements Help: Supplements may be useful if the daily diet alone doesn’t provide enough, especially for athletes, busy individuals, or those with higher nutrient needs.
• Top Supplement Pick: Our best zinc and magnesium supplement choice is ZMA XT by SNS, a pure, high-quality formula designed to support hormone levels, strength, immune function, sleep, and many everyday health benefits.

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What is Zinc?

Zinc is an essential trace mineral, meaning your body needs it, but only in small amounts. Despite being needed in small doses, it's absolutely crucial for your health. Zinc is involved in more chemical reactions in the body than any other trace element—it participates in over 300 enzyme functions!

Zinc helps the body make new cells, heal wounds, and keep the immune system strong. It also plays a role in growth, taste, smell, and hormone balance. Since the body does not store zinc, we need to get it regularly from food or supplements.

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Zinc Benefits

Here are the main reasons why Zinc is so vital:

• Immune System Support: Zinc is widely recognized for its role in supporting immune cell development and function. It's necessary for the development and function of immune cells, helping your body fight off illness and potentially shortening the duration of infections like the common cold.
• Wound Healing: Zinc plays a critical role in tissue growth and repair. If you get a cut or scrape, Zinc helps ensure the cells multiply and repair the area quickly, which is why it's often used in creams for skin issues.
• DNA Synthesis: It is fundamental to how your cells grow, divide, and maintain themselves. This makes it vital for healthy growth and development, especially in children and during pregnancy.
• Growth and Development: Zinc is important for children and teens as it helps with growth and development.
• Hormone Balance: Zinc is important for maintaining healthy hormone levels, particularly testosterone in men. It's also involved in regulating thyroid function.
• Taste and Smell: Zinc helps maintain the sense of taste and smell. If you've ever had a loss of taste, a Zinc deficiency could be a contributing factor.

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Food Sources of Zinc

Animal Sources (Highest Absorption)

These sources are known for having the most easily absorbed zinc:

• Oysters: These are the superstars of zinc; just a few can give you several days' worth.
• Red Meat: Foods like beef and lamb are excellent sources and contribute significantly to most people's zinc intake.
• Poultry: Chicken and turkey (especially the dark meat) contain good amounts of zinc.
• Shellfish: Crab, lobster, and other types of seafood are great options.
• Dairy and Eggs: Milk, cheese, and eggs also contribute zinc to your diet.

Plant-Based Sources

For those on vegetarian or vegan diets, or just looking for plant-based options, these foods are key:

• Legumes: Chickpeas, lentils, and beans contain zinc, but soaking or sprouting them can help your body absorb it better.
• Seeds: Pumpkin seeds and hemp seeds are exceptionally good sources of zinc.
• Nuts: Cashews and almonds are easy ways to snack your way to more zinc.
• Whole Grains: Whole grains like oats and brown rice contain zinc content, though they also contain compounds that can slightly reduce absorption compared to meat.
• Fortified Foods: Many breakfast cereals and some breads are fortified (have zinc added) to help ensure people get enough of this essential mineral.

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Symptoms of Zinc Deficiency

Not getting enough zinc can affect many parts of the body. Since zinc is needed for growth, healing, and immunity, low levels may cause several health problems.

Here are the most common signs that your body might be running low on zinc:

• Weakened Immune System: Zinc is a vital component of your body's defense system. If you find yourself getting sick often or if common colds seem to drag on forever, a lack of zinc could be a factor.
• Slow Healing: Because zinc is needed for cell growth and repair, a deficiency can make cuts, scrapes, or minor wounds take an unusually long time to heal.
• Changes in Taste and Smell: Zinc is essential for the function of the taste buds and receptors in your nose. A metallic taste in the mouth or a reduced body's ability to taste and smell can be a key symptom.
• Hair Loss: While many factors cause hair loss, zinc deficiency is sometimes linked to thinning hair or shedding because it affects the health of your hair follicles.
• Skin Issues: Zinc is crucial for skin health. Deficiency can sometimes show up as acne, dry skin, or rashes that don't easily clear up.
• Low Energy and Mood: Because zinc is involved in metabolism and nerve function, low levels can contribute to feelings of fatigue and even affect your mood and cognitive function.

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Zinc Dosage: How Much Zinc Do You Need

Figuring out the right amount of zinc to take can be confusing. The answer isn't the same for everyone and depends on your age, sex, and overall health.

You’ll find zinc supplements in several forms, such as zinc picolinate, zinc citrate, and zinc gluconate, which is one of the most common and well-absorbed types.

It's important to know that more is not always better. Taking too much zinc can be harmful, so sticking to recommended amounts is key. Here is a general guide to daily zinc needs:

Recommended Dietary Allowance (RDA) for Zinc

The RDA is the average daily intake sufficient to meet the nutrient needs of most healthy people. It is measured in milligrams (mg).

• Adult Men: 11 mg
• Adult Women: 8 mg
• Pregnant Women: 11 mg
• Breastfeeding Women: 12 mg

A Note on Supplement Dosages

• You will often see zinc supplements that contain 15 mg to 50 mg of zinc.
• For general health maintenance, a lower-dose supplement (around 15-30 mg) is often sufficient and safer for long-term use.
• The Tolerable Upper Intake Level (UL) for adults is 40 mg per day. This is the maximum amount you should take from supplements and food combined without expecting negative side effects.

Important Dosage Tips & Warnings

• Start Low: If you are new to supplementing, start with a lower dose to see how your body reacts.
• Take with Food: Taking zinc on an empty stomach can cause nausea for some people. It's often best to take it with a meal.
• Don't Overdo It: Long-term high-dose zinc supplementation (over 50 mg per day) can be dangerous. It can cause copper deficiency, weaken your immune system, and cause other negative side effects.
• Talk to a Professional: The best way to determine your correct dosage is to speak with your doctor or a registered dietitian. They can help you decide if you need a supplement and what dose is right for your specific situation.

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What is Magnesium?

Magnesium is an essential mineral that the body needs for hundreds of processes. It plays a role in muscle function, nerve signals, energy production, and bone strength. Unlike some nutrients, the body cannot make magnesium, so it must come from food or supplements.

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Key Benefits of Magnesium

Here are the most important roles magnesium plays in keeping you healthy:

• Promotes Relaxation and Sleep: Magnesium is famous for its calming effect. It helps regulate GABA, a neurotransmitter that acts like a "brake" on your brain, slowing down nerve activity and making it easier for you to relax and fall into a deep, restorative sleep.
• Aids Muscle and Nerve Function: It works with calcium to regulate muscle contractions. While calcium tells the muscles to contract, magnesium tells them to relax. This is why magnesium is often used to relieve muscle cramps, spasms, and restless legs.
• Boosts Energy Production: Magnesium is essential for converting food into energy. It helps activate ATP (Adenosine Triphosphate), which is the basic energy currency of every cell in your body.
• Supports Heart Health: It plays a critical role in maintaining a healthy heart rhythm and regulating blood pressure. By relaxing blood vessel walls, magnesium helps ensure smooth blood flow.
• Bone Health: Although calcium gets all the credit, magnesium is required to activate Vitamin D, which is necessary for calcium absorption. It's a key player in maintaining strong, healthy bone tissues.

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Food Sources of Magnesium

The following foods provide a good amount of magnesium:

• Leafy Vegetables: Spinach, kale, and Swiss chard are magnesium superstars. Think of them as nature's multivitamin, packed with this essential mineral.
• Nuts and Seeds: A handful of almonds, cashews, pumpkin seeds, or chia seeds makes for a perfect magnesium-rich snack. Just a quarter-cup of pumpkin seeds can provide almost half of your daily needs!
• Legumes: Black beans, kidney beans, and chickpeas are not just great for protein and fiber—they're also an excellent source of magnesium for plant-based diets.
• Whole Grains: Swap refined grains for whole grains like quinoa, brown rice, and oats. These are much richer in magnesium and other essential nutrients.
• Dark Chocolate: Here's some good news! Dark chocolate (with 70% cocoa or higher) is a delicious source of magnesium. Enjoy a small square as a healthy treat.
• Avocados and Bananas: These popular fruits do more than make great toast and smoothies. They also contribute a helpful amount of magnesium to your daily intake.

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Symptoms of Magnesium Deficiency

• Muscle Cramps and Spasms: This is one of the most classic signs. Magnesium helps your muscles relax after they contract. Low levels can lead to frequent, painful muscle cramps, especially in the legs (often called "restless legs" at night).
• Poor Sleep and Insomnia: Because magnesium helps calm the nervous system (by regulating the neurotransmitter GABA), a lack of it can make it hard to "switch off." You might find yourself having trouble falling asleep or staying asleep.
• Anxiety and Increased Stress: Magnesium acts as a natural relaxant. When levels are low, the nervous system can become overstimulated, leading to increased feelings of anxiety, irritability, and general nervousness.
• Fatigue and Weakness: Magnesium is vital for energy production in your cells. If you're deficient, your body struggles to produce the energy it needs, leading to persistent feelings of tiredness, even after a full night's sleep.
• Headaches and Migraines: Magnesium helps relax blood vessels. Low magnesium levels are linked to the constriction of blood vessels in the brain, which can contribute to the frequency and severity of headaches and migraines.
• An Irregular Heartbeat: In more severe cases, magnesium deficiency can cause a feeling that your heart is skipping a beat or fluttering (palpitations). This is because magnesium is crucial for maintaining a steady heartbeat.

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Magnesium Dosages

Different forms of magnesium absorb differently in the body. For example, magnesium chloride and magnesium glycinate are often recommended for better absorption and fewer digestive side effects compared to magnesium oxide.

Here’s a simple guide to help you understand the recommended amounts.

Recommended Dietary Magnesium Allowance (RDA)

The RDA is the average daily intake that meets the needs of most healthy people.

• Adult Men (19-30 years): 400 mg
• Adult Men (31+ years): 420 mg
• Adult Women (19-30 years): 310 mg
• Adult Women (31+ years): 320 mg
• Pregnant Women: 350-360 mg
• Breastfeeding Women: 310-320 mg

A Note on Supplement Dosages

• Magnesium supplements often come in doses ranging from 150 mg to 500 mg.
• For general health, a dose between 200 and 400 mg per day is common.
• "The Tolerable Upper Intake Level (UL) for supplemental magnesium for adults is 350 mg per day. This limit applies to magnesium from supplements only (not food). Going above this can cause diarrhea and digestive issues. Also, excessive intake may interfere with how your body handles too much copper, leading to imbalances. (Note: This limit does not apply to the magnesium you get naturally from food)

Important Dosage Tips & Warnings

• Start Low and Go Slow: If you are new to magnesium, start with a lower dose (around 100-200 mg) to see how your body reacts, especially your digestion.
• Watch for Side Effects: Taking too much magnesium at once, especially in forms like Citrate or Oxide, can cause loose stools or diarrhea. This is your body's way of saying it has had enough.
• Choose the Right Type: Some forms are gentler on the stomach. Magnesium Glycinate is often recommended for its high absorption and low likelihood of causing digestive issues.
• Timing Matters: Many people find taking magnesium about 30-60 minutes before bed helps them relax and improve sleep quality.
• Talk to Your Doctor: Always check with a healthcare professional before starting any new supplement, especially if you have kidney problems or are on other medications.

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Can You Take Magnesium and Zinc Together?

The short answer is yes, absolutely! Not only can you take magnesium alongside zinc together, but it is actually highly recommended. This is where the concept of the "Power Duo" really comes into play.

In fact, many supplements combine both minerals because they support different but important functions in the body. Magnesium helps with energy, muscle relaxation, and sleep, while zinc supports immunity, skin health, and hormone balance.

When taken together, they can work well without problems. However, it’s important not to take extremely high doses of zinc at the same time as magnesium, since zinc in large amounts may reduce how much magnesium the body absorbs.

For most people, getting both minerals from a balanced diet or a well-formulated supplement is safe and effective. If taking supplements, it’s best to follow recommended doses and, if needed, take them with food for better absorption.

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Benefits of Combining Zinc and Magnesium

Supports the Immune System

Zinc and magnesium both help strengthen your immune system, making it easier to fight off infections and stay healthy.

Enhances Muscle Function

Together, these minerals support muscle strength and recovery, and reduce cramps or spasms after exercise.

Improves Muscle Recovery

Magnesium reduces cramps and supports energy production, while zinc helps repair tissues. This makes the pair useful for athletes and active people.

Improves Sleep Quality

Zinc and magnesium promote better sleep by calming the nervous system and helping you fall asleep faster.

Boosts Energy Production

Both minerals play key roles in turning food into energy, helping reduce fatigue and improve overall vitality.

Supports Hormone Balance

Combining zinc and magnesium can help maintain healthy hormone levels, which is important for muscle growth and overall well-being.

Better Stress and Mood Regulation

Magnesium has a calming effect on the brain, while zinc plays a role in mood regulation, particularly when levels are low. Together, they may help manage daily stress and support emotional balance.

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Best Zinc and Magnesium Supplements

1. ZMA XT by SNS: Best pure zinc and magnesium supplement
2. Adrenal Care by Blackstone Labs: Best adrenal & stress support supplement with zinc and magnesium
3. Sigma by Gorilla Mind: Best natural test booster with zinc and magnesium included
4. MuscleVite by Hi-Tech: Best multivitamin with zinc and magnesium included
5. Youth GH by Vital Alchemy: Best sleep aid formula with zinc and magnesium included

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1. ZMA XT by Serious Nutrition Solutions

ZMA XT by SNS is a classic ZMA (Zinc Monomethionine Aspartate, Magnesium Aspartate, and Vitamin B6) supplement designed to correct mineral deficiencies common in athletes. It uses highly bioavailable forms of zinc and magnesium to support natural testosterone levels, improve recovery, and promote restful sleep.

Key Ingredients:

• Zinc (as Monomethionine and Aspartate): An essential mineral for immune function and testosterone support.
• Magnesium (as Aspartate): A crucial electrolyte that supports muscle relaxation, nerve function, and energy production.
• Vitamin B6 (as Pyridoxine Hydrochloride): This vitamin aids in the absorption of zinc and magnesium and plays a role in protein metabolism.

Key Benefits:

• Helps support healthy hormone levels, including testosterone
• Supports stronger lean muscle and strength gains
• Enhances immune system function
• Promotes restful and improved sleep quality
• Speeds up muscle recovery after exercise
• Corrects common mineral deficiencies in athletes

Customer Reviews

ZMA SNS

“I feel it in my rest and in my libido”

-Carlos M. 

 

Works as intended

“Good support, I work out heavy and I am tough on my body and when I don’t take ZMA I can feel it. This is a good one, good price and trustworthy company. Thx”

-Nick T.

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2. Adrenal Care by Blackstone Labs

Adrenal Care by Blackstone Labs is a comprehensive adrenal support supplement targeting stress management, healthy cortisol regulation, and recovery from adrenal fatigue. It combines adrenal glandular extract with key minerals and supportive ingredients formulated to balance hormones, enhance energy, and reduce the impact of chronic stress on the body.

Key Ingredients:

• Zinc (30mg): Supports testosterone production, immune function, and overall hormonal balance.
• Magnesium Glycinate (300mg): Helps relax muscles and cells, promoting rest and repair while counteracting overstimulation common in adrenal fatigue.
• Inositol Hexanicotinate (750mg): A flush-free form of niacin (vitamin B3) that aids in cellular energy metabolism without causing flushing.
• DMAE (750mg): Crosses the blood-brain barrier to support cognitive function and acetylcholine synthesis, aiding focus and memory.
• Bovine Adrenal Gland Extract (500mg): Provides raw materials to support adrenal gland repair and hormone production.
• Glycyrrhetinic Acid (Licorice Extract) (200mg): Helps reduce cortisol levels by inhibiting enzymes that regulate this stress hormone.
• Korean Ginseng (100mg): May reduce fatigue, improve stamina, and enhance resilience to stress.
• Huperzine A (300mcg): Supports mood, muscle contraction, and cognitive enhancement.

Key Benefits:

• Manages and reduces stress levels
• Supports healthy cortisol balance
• Improves adrenal gland function and recovery
• Enhances energy and stamina
• Boosts cognitive focus and memory
• Supports immune health and hormone regulation
• Reduces fatigue related to adrenal dysfunction

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3. Gorilla Mind Sigma

Sigma by Gorilla Mind is a testosterone-supporting formula that combines minerals, herbal extracts, and adaptogens. It is designed to support free testosterone levels, manage stress, and support hormonal balance.

Key Ingredients:

• Tongkat Ali Extract: An herb used to support higher testosterone levels and improve overall vitality by modulating binding proteins.
• KSM-66 Ashwagandha: Included here to support testosterone production and reduce cortisol (stress hormone), which can suppress T-levels.
• Fadogia Agrestis: A popular Nigerian shrub extract marketed to support luteinizing hormone (LH) production and aid androgen biosynthesis in the testes.
• Magnesium Bisglycinate: A highly bioavailable form of magnesium that is gentle on the stomach and crucial for recovery and sleep.
• Zinc Bisglycinate Chelate: A premium, easily absorbed form of zinc that is fundamental for hormone production and immune health.
• Vitamin D3​: A fat-soluble vitamin necessary for countless bodily functions, including the support of free testosterone levels.
• Boron: A trace mineral that supports both bone health and the metabolism of steroid hormones like testosterone.

Key Benefits:

• Supports higher free and total testosterone levels
• Helps maintain hormonal balance under stress
• Supports energy, drive, and vitality
• Enhances recovery and lean muscle support
• Modulates stress and cortisol via adaptogens
• Supports androgen pathways that are linked to hormone balance
• Helps reduce SHBG (sex hormone binding) effects

Customer Reviews

Good

“I take this test booster on and off for about a year now. Works great, has a good formula and price point”

-JC

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4. MuscleVite by Hi-Tech Pharmaceuticals

MuscleVite by Hi-Tech is a high-potency multivitamin and mineral supplement tailored for athletes and bodybuilders. It combines essential vitamins with performance-enhancing nutrients like beta-alanine and carnitine to boost endurance, muscle recovery, and fat metabolism. This formula supports energy levels, athletic performance, and overall health, making it ideal for active lifestyles.

Key Ingredients:

• Zinc (as Zinc Glycinate Chelate): An essential mineral for immune function and protein synthesis.
• Magnesium (as Magnesium Aspartate): A crucial mineral involved in muscle function, nerve signals, and energy production.
• Beta-Alanine (as Beta-Pure): An amino acid that helps reduce lactic acid build-up, delaying muscle fatigue.
• Carnitine Tartrate (as Carnipure): An amino acid that helps transport fatty acids into cells to be used for energy.
• Boron: A trace mineral that may support the actions of vitamin D, magnesium, and hormones like testosterone.
• Full-Spectrum Vitamins & Minerals: Includes Vitamins A, C, D, E, K, B-complex, and minerals like Selenium and Copper to cover nutritional gaps.

Key Benefits:

• Enhances muscle endurance and delays fatigue
• Supports fat metabolism and energy production
• Promotes muscle recovery after intense workouts
• Provides broad-spectrum vitamins and minerals for daily health
• Enhances athletic performance and stamina
• Offers antioxidant protection to reduce oxidative stress
• Supports healthy immune and bone function
• Promotes hormonal balance and nutrient absorption

Customer Reviews

These are good vitamins and they're a good value..

“They work and supply a lot of the vitamins needed to assist in lifting...”

-Bill Z.

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5. Youth GH by Vital Alchemy

Youth GH by Vital Alchemy is a natural growth hormone support supplement designed to enhance recovery, muscle growth, and anti-aging benefits. It combines amino acids, vitamins, and minerals known to stimulate the body's natural growth hormone production and improve physical and mental vitality.

Key Ingredients:

• Vitamin B6​ (as Pyridoxine HCl): Helps the body utilize and absorb magnesium and zinc while supporting general nervous system health.
• Magnesium (as Oxide): A common form of magnesium included to support basic mineral needs and muscle relaxation.
• Zinc Aspartate: A highly bioavailable form of zinc essential for a healthy immune system, protein synthesis, and maintaining healthy hormone levels.
• Copper (as Bisglycinate Chelate) 10% TRAACS: Included to prevent potential copper deficiency, which can be caused by high, long-term zinc intake.
• Rikkunshito: A proprietary blend often used in traditional medicine to support digestion and improve gut health.
• L-Ornithine HCl: An amino acid that, in combination with others, is studied for its role in reducing stress and aiding in the body's natural processes.
• GABA (Gamma Amino Butyric Acid): The main inhibitory neurotransmitter that helps calm the brain and nervous system, easing the transition to sleep.
• Mucuna Pruriens (15% L-DOPA): A source of L-DOPA, a precursor to dopamine, which is associated with supporting the release of growth hormone.
• Valerian Root Extract: A traditional herbal remedy widely used to reduce anxiety, promote relaxation, and enhance sleep quality.
• L-Theanine: An amino acid commonly found in green tea that promotes a state of calm and focused relaxation without causing drowsiness.
• Melatonin Powder: A hormone that regulates the sleep-wake cycle, included here to support a faster sleep onset and regulate circadian rhythms.

Key Benefits:

• Supports natural growth hormone production
• Supports lean muscle growth
• Aids in reducing body fat
• Helps support muscle preservation during training and recovery
• Promotes deeper, restful sleep
• Improves overall energy levels
• Enhances muscle recovery
• Supports overall bone and joint health
• Boosts mood and mental clarity
• Helps increase appetite

Customer Reviews

all time favorite GH booster

“I've tried a lot of supposed ****** hormone boosters to no avail. but youth gh was definitely somethin else amazing pumps, slept like a baby, and definitely noticed changes in terms of lean muscle ****** and development. used it for a full 8 weeks along with anafuse, sergeant steel, and bio-gro.”

-Trevor G.

Amazing Results

“This product really helps me sleep at night. Prior to taking the product, my mind struggled with shutting down at night. When I take Youth GH one hour prior to going to bed, I am able to obtain at least 8 hours of uninterrupted sleep.”

-Dan

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FAQs: Zinc and Magnesium

Q: What is the best time to take zinc and magnesium?

A: The best time to take them is about 30-60 minutes before bedtime. Magnesium has calming properties that can improve sleep quality, and taking them at night ensures they don't interfere with each other's absorption.

Q: Can I take zinc and magnesium every day?

A: Yes, both can be taken daily in safe amounts. Just stay within the recommended dosages to avoid adverse effects. If you have any medical condition, consult a healthcare professional for proper guidance.

Q: What are the side effects of taking too much zinc or magnesium?

A: Here are some of the effects users may experience if they take too much:

• Too much Zinc: Can cause nausea, vomiting, loss of appetite, and, over the long term, may lead to a copper deficiency.
• Too much Magnesium: Often causes a laxative effect, leading to diarrhea or stomach cramps. T@his is more common with certain forms like Magnesium Oxide or Magnesium Citrate.

People with certain pre-existing conditions, such as high blood pressure, may be at a higher risk of adverse effects if they take supplements that interact with their medication. Always stick to recommended dosages.

Q: Who should avoid taking zinc and magnesium supplements?

A: Individuals with kidney disease or any other health condition should avoid supplementation unless directed by a doctor or health professional. It's also crucial to speak with a healthcare provider if you are on antibiotics (like Tetracyclines or Quinolones) or diuretics, or any other supplements, as minerals can interfere with their absorption.

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Final Thoughts

Zinc and magnesium form a powerful partnership for foundational health. Their synergy touches nearly every system in the body, from immune defense and muscle recovery to sleep quality and hormonal balance.

Zinc helps with immunity, hormones, and healing, while magnesium intake supports muscles, nerves, and quality sleep. When used together, they can give balanced support for performance and wellness. While a balanced diet provides a base, targeted dietary supplements offer a practical path to optimal levels.

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References

• Wang, J., Um, P., Dickerman, B. A., & Liu, J. (2018). Zinc, Magnesium, Selenium and Depression: A Review of the Evidence, Potential Mechanisms and Implications. Nutrients, 10(5), 584.
• Kaczorowski, R., Forenc, T., Hunia, J., Górny, J., Janiszewski, M., Jurek, J., … Pelczarska, A. (2024). Magnesium and Zinc as Vital Micronutrients Enhancing Athletic Performance and Recovery – a Review. Quality in Sport, 33, 56021.
• Hamedifard, Z., Farrokhian, A., Reiner, Ž., Bahmani, F., Asemi, Z., Ghotbi, M., & Taghizadeh, M. (2020). The effects of combined magnesium and zinc supplementation on metabolic status in patients with type 2 diabetes mellitus and coronary heart disease. Lipids in health and disease, 19(1), 112.
• Brilla, L. R., & Conte, V. (2000). Effects of a novel zinc-magnesium formulation on hormones and strength. Journal of Exercise Physiology Online, 3(4), 26-36.
• Bleizgys A. (2024). Zinc, Magnesium and Vitamin K Supplementation in Vitamin D Deficiency: Pathophysiological Background and Implications for Clinical Practice. Nutrients, 16(6), 834.
• Cinar, V., Polat, Y., Baltaci, A. K., & Mogulkoc, R. (2011). Effects of magnesium supplementation on testosterone levels of athletes and sedentary subjects at rest and after exhaustion. Biological trace element research, 140(1), 18–23.
• Nielsen, F. H., Johnson, L. K., & Zeng, H. (2010). Magnesium supplementation improves indicators of low magnesium status and inflammatory stress in adults older than 51 years with poor quality sleep. Magnesium research, 23(4), 158–168.
• Kim, H. N., Kim, S. H., Eun, Y. M., & Song, S. W. (2018). Effects of zinc, magnesium, and chromium supplementation on cardiometabolic risk in adults with metabolic syndrome: A double-blind, placebo-controlled randomised trial. Journal of trace elements in medicine and biology : organ of the Society for Minerals and Trace Elements (GMS), 48, 166–171.
• Szewczyk, B., Szopa, A., Serefko, A., Poleszak, E., & Nowak, G. (2018). The role of magnesium and zinc in depression: similarities and differences. Magnesium research, 31(3), 78–89.