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 warrant targeted supplementation. Discover, thanks to science, which minerals to prioritize, in which cases, and which products you can find at Pharmaplusfrance.store.

Why are magnesium, iron and zinc often considered?

Magnesium: involved in more than 300 enzymatic reactions, it participates in energy metabolism and the regulation of the nervous system. 70% of French people do not reach 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, shortness of breath and cognitive disorders (Houston BL et al., 2018) .

Zinc: a cofactor of many enzymes, it plays a key role in immunity, wound healing, protein synthesis and skin health (Gibson RS et al., 2008) .

When is supplementation justified?

✅ Magnesium

• In case of persistent fatigue, stress, cramps or sleep disorders
• Preferred forms: bisglycinate, citrate, often associated with vitamin B6 for better bioavailability (Deruelle F., INRAE ​​2022)

✅ Iron

• Supplementation recommended in case of confirmed deficiency (ferritin < 20 µg/L), even without anemia
• Gentle formulations, combined with vitamin C to facilitate absorption (Houston BL et al., 2018)

✅ Zinc

• Useful in cases of acne, decreased immunity, hair loss or brittle nails
• Recommended forms: zinc gluconate or picolinate, dosed between 10 and 15 mg/day (Mariné D. et al., 2019)

Key scientific references and clinical benefits

• Magnesium: bisglycinate/citrate forms show effectiveness on stress-related fatigue after 4 to 6 weeks of supplementation (Deruelle F., 2022)
• Iron: A randomized study demonstrated a significant reduction in fatigue in women with iron deficiency, even without anemia (Houston BL et al., 2018)
• Zinc: improves healing, reduces blemishes and stimulates immunity (Gibson RS et al., 2008)

Scientifically validated practical advice

• ⏳ Magnesium treatment: 1 to 2 months minimum, in the evening to promote sleep
• 🍋 Iron should be taken with a food rich in vitamin C, avoid calcium at the same time
• 📅 Zinc: ideally in the morning or at lunch, 4 to 8 week course
• Avoid taking iron and calcium together
• Carry out an initial assessment (iron, magnesium, CRP) before any prolonged supplementation

Products available on Pharmaplusfrance.store

• Marine Magnesium + Vitamin B6 supplement : high digestive tolerance, relaxing treatment
• Gentle iron with vitamin C : bioavailable formulation that respects the digestive mucosa
• Zinc gluconate 15 mg : immunity and skin treatment, ideal for adults and adolescents

Conclusion

Supplementing with magnesium, iron, or zinc can significantly improve overall health in cases of proven deficiency. These essential minerals should be chosen in well-tolerated formulations tailored to your individual needs. All recommended products are available on our website, in compliance with pharmaceutical safety and quality standards.

Scientific references

1. Brown MA et al., Magnesium insufficiency among healthy French adults: prevalence and health consequences , Nutrients. 2022.
2. Houston BL et al., Iron supplementation reduces fatigue in iron deficient, non-anemic individuals , BMJ Open. 2018.
3. Gibson RS et al., Zinc in human health: impact on immunity and skin integrity , Mol Med. 2008;14(5–6):353–357.
4. Deruelle F., Status of magnesium in France and health implications , INRAE. 2022.
5. Mariné D. et al., Zinc supplementation and skin health outcomes: a controlled trial , J Dermatol Treat. 2019.

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