Zinc and magnesium in athletes: an essential duo for performance
Often underestimated, zinc and magnesium play a role in athletic performance. These two minerals participate in hundreds of enzymatic reactions involved in muscle contraction, recovery, and immunity. In athletes, needs are increased and deficiencies are frequent.
Magnesium: anti-fatigue and anti-cramp
Magnesium is involved in over 300 enzymatic reactions, notably for:
- ATP production (cellular energy)
- Muscle contraction and nerve transmission
For athletes:
- Increased losses through perspiration (Volpe, 2015)
- A deficiency can be associated with fatigue, cramps, and muscle weakness (Nielsen & Lukaski, 2006)
Zinc: muscle and immune support
- Protein synthesis and hormonal functions
- Immune function and tissue healing (Prasad, 2008)
Why are deficiencies common?
- Restrictive diets or diets low in minerals
- Significant perspiration in endurance athletes
- Vegetarian/vegan diets (zinc is less bioavailable)
Which supplementation to choose?
- Magnesium: commonly studied forms — bisglycinate, citrate, malate
- Zinc: commonly studied forms — gluconate, picolinate, bisglycinate
Products available on Pharmaplusfrance.store
- ZMA, Zinc, Magnesium and Vitamin B6 (NOW Foods) — combined formula
- Calm Magnesium Glycinate, 90 capsules (Natural Vitality)
- High Absorption Zinc Bisglycinate (Doctor's Best)
Conclusion
Zinc and magnesium are two minerals studied in athletes for their role in recovery and general balance. Appropriate supplementation can help prevent deficiencies related to intensive training.
Scientific references
- Volpe SL. Magnesium and the athlete. Curr Sports Med Rep. 2015;14(4):279-283.
- Nielsen FH, Lukaski HC. Update on the relationship between magnesium and exercise. Magnes Res. 2006;19(3):180-189.
- Golf SW et al. On the significance of magnesium in extreme physical stress. Cardiovasc Drugs Ther. 1998/2004.
- Prasad AS. Zinc in Human Health: Effect of Zinc on Immune Cells. Mol Med. 2008;14(5-6):353-357. (PubMed Central)
- Heyneman CA. Zinc deficiency and taste/muscle recovery. Ann Pharmacother. 1996.
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