magnesium and zinc benefits

Magnesium and Zinc Benefits: Everything You Should Know

Zinc and magnesium are essential minerals that play important roles in various bodily functions. Both can be obtained through a balanced diet, but taking supplements can also provide benefits. Here are the main magnesium and zinc benefits for your body and health (this is not an exhaustive list). 


Benefits of Magnesium and Zinc 


1. Zinc is essential for maintaining a healthy immune system

It is also important for the growth and repair of tissues and plays a role in producing hormones, such as insulin. Zinc deficiency can lead to weakened immune systems, wound healing, and poor appetite. Taking zinc supplements may alleviate some of these issues.


2. Magnesium is involved in over 300 enzymatic reactions in the body.

This includes those related to energy production, protein synthesis, and muscle and nerve function. Magnesium deficiency can cause muscle cramps, fatigue, weakness, anxiety, and difficulty sleeping. In some cases, magnesium supplements may help alleviate these symptoms.


3. One potential magnesium and zinc benefit is that they may work together to improve athletic performance. 

Zinc is vital for protein synthesis and muscle growth, while magnesium helps regulate muscle and nerve function. Together, they help improve strength, endurance, and overall physical performance.


4. Another potential benefit of taking zinc and magnesium supplements is that they help improve sleep quality. 

Magnesium is known to have a calming effect on the body and can help promote relaxation, while zinc plays a role in the production of melatonin, a hormone that regulates sleep-wake cycles. Taking both supplements may help improve the ability to fall asleep and stay asleep.


5. Zinc and magnesium are essential for maintaining bone health. 

Zinc is required for collagen synthesis, an essential component of bone tissue, and magnesium helps regulate bone mineralization. This can be helpful for people with osteoporosis, and doctors may prescribe these supplements to those individuals. 


6. Excessive intake of zinc supplements can cause side effects such as nausea and diarrhea. 

They can also interfere with the absorption of other minerals, such as copper. Magnesium supplements can also cause diarrhea, cramping, and abdominal discomfort if taken in high doses. For this reason, it’s important to speak with a healthcare professional before starting any supplement regimen.


Magnesium and Zinc in Your Diet

Magnesium and zinc are found in many different foods, so before you purchase a supplement, consider upping your intake of some of the following foods if you and your doctor agree that you need more magnesium or zinc (or both) in your diet. 

If you are looking for foods rich in magnesium, help yourself to some pumpkin seeds, chia seeds, almonds, spinach, cashews, peanuts, oatmeal, or avocado.

If you are looking for foods rich in zinc, enjoy shellfish, legumes like lentils and chickpeas, pumpkin seeds, nuts, cheese, eggs, quinoa, sweet potatoes, or even dark chocolate! 


Improve Your Health with Zinc and Magnesium

There are plenty of magnesium and zinc benefits, as both are essential minerals that play important roles in various bodily functions. You’re probably getting enough of both if you eat multiple foods from every food group. Taking supplements may provide additional benefits such as improved athletic performance, better sleep quality, and maintaining bone health. It’s essential to talk to your doctor before starting any supplement regimen and be aware of excessive intake’s potential side effects.


Looking for a healthcare provider in San Diego who can answer your questions about magnesium and zinc benefits? Scripps Affiliated Medical Groups has the resources available to find the care you need. You can also find more tips and tricks for staying active and healthy on our Healthy Lifestyles page.

Healthy Lifestyles Managing Illness Seniors & Caregivers Women's Health
Senior Wellness Society

Join our Senior Wellness Society for the latest news on Medicare and tips for healthy living in San Diego!

Sign up now ›

Are you looking for specialized medical care in San Diego?

Our directory has more than 850 doctors in San Diego County of various specialties who are available to help you.

Find a doctor
Buscar un médico