Magnesium, Iron, Zinc… Do we really need to take supplements?

Chronic fatigue, cramps, brittle nails, or persistent stress can be linked to magnesium, iron, or zinc deficiencies. While diet remains the primary source, certain situations justify targeted supplementation. Discover which minerals to prioritize, in which cases, and which products you can find on Pharmaplusfrance.store.

Why do we often consider magnesium, iron, and zinc?

Magnesium: involved in over 300 enzymatic reactions, it participates in energy metabolism and the regulation of the nervous system (de Baaij JHF et al., Physiol Rev, 2015). A significant portion of the French population does not meet the recommended daily intake, particularly during periods of stress or intense physical activity (Brown MA et al., 2022).

Iron: essential for oxygen transport, a deficiency even without anemia (low ferritin) can cause fatigue and decreased physical capacity (Houston BL et al., 2018).

Zinc: a cofactor for numerous enzymes, it plays a key role in immunity, healing, and protein synthesis (Prasad AS, 2008).

When is supplementation justified?

Magnesium

• In case of persistent fatigue, stress, cramps, or sleep disorders
• Forms to prioritize: bisglycinate, citrate, sometimes combined with vitamin B6

Iron

• Supplementation to be considered in case of deficiency confirmed by a blood test (low ferritin), even without anemia, under medical advice
• Gentle formulations, ideally combined with vitamin C to facilitate absorption (Houston BL et al., 2018)

Zinc

• Useful in case of acne, lowered immunity, hair loss, or fragile nails
• Recommended forms: zinc gluconate, picolinate, or bisglycinate

What scientific literature shows

• Iron: a systematic review of randomized trials showed an improvement in fatigue among iron-deficient but non-anemic adults (Houston BL et al., 2018)
• Zinc: the benchmark review by Prasad (2008) documents the role of zinc in cellular immunity and the consequences of a deficiency (Prasad AS, 2008)
• Magnesium: the review by de Baaij et al. (2015) synthesizes the physiological role of magnesium and the effects of a deficiency on the nervous and muscular systems

Practical tips

• Magnesium course: several weeks, ideally in the evening
• Iron should be taken with food rich in vitamin C; avoid calcium at the same time
• Zinc: ideally in the morning or at lunch
• A prior blood test (iron, magnesium) is recommended before any prolonged supplementation, particularly for iron

Products available on Pharmaplusfrance.store

• Calm Magnesium Glycinate, 90 capsules (Natural Vitality) — magnesium bisglycinate, high digestive tolerance
• Iron 18 mg (Ferrochel), Vegetable Capsules – Non-Constipating Iron Bisglycinate (NOW Foods) — gentle formulation for the digestive mucosa
• High Absorption Zinc Bisglycinate (Doctor's Best) — immunity and skin treatment

Conclusion

Supplementation with magnesium, iron, or zinc can improve general well-being in the event of a proven deficiency. Iron, in particular, requires prior medical advice. These minerals should be chosen in formulations that are well-tolerated and adapted to your profile.

Scientific references

1. Brown MA et al., Magnesium insufficiency among healthy French adults: prevalence and health consequences, Nutrients. 2022.
2. Houston BL et al. Efficacy of iron supplementation on fatigue and physical capacity in non-anaemic iron-deficient adults: a systematic review of randomised controlled trials. BMJ Open. 2018;8(4):e019240. (PubMed)
3. Prasad AS. Zinc in Human Health: Effect of Zinc on Immune Cells. Mol Med. 2008;14(5-6):353-357. (PubMed Central) : the author was initially misattributed ("Gibson RS" instead of Prasad AS).
4. de Baaij JHF, Hoenderop JGJ, Bindels RJM. Magnesium in Man: Implications for Health and Disease. Physiol Rev. 2015;95(1):1-46. (PubMed)
5. Marié D. et al., Zinc supplementation and skin health outcomes: a controlled trial, J Dermatol Treat. 2019.

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