Zinc and magnesium are both essential minerals that play roles in many functions in the body. Without zinc, your immune system would not be able to fight off those colds and the flu, while magnesium keeps your muscles from getting too sore and helps you sleep at night. Some research indicates it may be beneficial to take zinc and magnesium at the same time. Check with your doctor to determine if supplementing with either or both of these minerals is safe for you.
Zinc
Zinc is an important trace mineral that plays a role in many of your body's processes, from your immune system to your thyroid. According to the University of Maryland Medical Center, zinc is found in almost every cell, protecting them from free radical damage. Zinc is also used in reproduction, taste, vision and proper blood clotting. Zinc deficiency symptoms include weight loss, poor wound healing, loss of appetite and depression. Foods high in zinc include sesame seeds, peanuts, pumpkin seeds and oysters.
Magnesium
Magnesium, the fourth most abundant mineral in your body, according to the National Institutes of Health, is essential for bone growth and strength. Over 300 biochemical reactions in the body use magnesium, including heart rhythm, nerve function and the immune system. Deficiency symptoms of magnesium include loss of appetite, nausea, vomiting and fatigue. Foods that contain large amounts of magnesium are halibut, almonds, soybeans and spinach.
Effects
It is a good idea to take both magnesium and zinc if you suffer from PMS, according to clinical nutritionist Gillian McKeith in her book, "You Are What You Eat." Low levels of either affect liver function. Also, while magnesium is often a contributing factor to PMS, zinc helps to normalize hormones. In a 2002 Polish study published in "Metal Ions in Biology and Medicine," researchers found that magnesium supplemented at 5 mg, 10 mg and 20 mg had a beneficial effect on zinc retention. While calcium and iron excretion increased over four weeks, zinc excretion decreased, indicating enhanced absorption of this mineral.
Considerations
Before you supplement with any vitamin or mineral, be sure to check with your doctor. Side effects of too much zinc include fever, stomach pains and fatigue. Too much magnesium may cause irregular heartbeat, low blood pressure, confusion or slowed breathing. Antibiotics may interact with zinc, and do not take zinc if you have HIV. Do not supplement with magnesium if you suffer from heart block or kidney problems unless advised by your doctor.
References
- "University of Maryland Medical Center": Zinc
- "National Insitutes of Health: Office of Dietary Supplements": Magnesium
- "You Are What You Eat"; Gillian McKeith; 2006
- "Metal Ions in Biology and Medicine"; Effect of Magnesium Supplementation on Magnesium, Calcium, Zinc, Iron and Copper Balance in Rats; R. Oledzka, et. al; 2002 (found in "Metal ions, Volume 7" by Lylia Khassanova; 2002)
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