Zinc and magnesium in athletes: an essential duo for performance
Often underestimated, zinc and magnesium play a role in athletic performance. These two minerals are involved in hundreds of enzymatic reactions related to muscle contraction, recovery, and immunity. For athletes, needs are increased and deficiencies are common.
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
In athletes:
- Increased losses through perspiration (Volpe, 2015)
- Deficiency can be associated with fatigue, cramps, 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 or mineral-poor diets
- Significant sweating in endurance athletes
- Vegetarian/vegan diets (less bioavailable zinc)
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 & 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 overall balance. Appropriate supplementation can help prevent deficiencies related to intense 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. (source to be checked for exact year)
- 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. (source to be checked)
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