Magnesium and zinc are essential minerals that help you stay healthy. Magnesium is a macromineral, a mineral that your body needs in large amounts. Zinc is classified as a trace mineral. Magnesium is needed for over 300 chemical reactions in your metabolism and helps maintain muscle function and nerve function. Zinc is also necessary for many metabolic chemical reactions and plays a role in immune functions.
Magnesium
Magnesium is the fourth most abundant mineral in your body, according to the National Institutes of Health. It supports healthy muscle and nerve function, keeps your bones strong, and helps regulate blood sugar and normal blood pressure. Adequate levels of magnesium may help manage and prevent heart disease, high blood pressure and diabetes. Whole grain foods, legumes and vegetables -- especially dark green, leafy vegetables -- can increase your magnesium intake.
Zinc
While it's only needed in small amounts, zinc is an essential nutrient. Many chemical reactions depend on zinc and it plays a role in protein and cell membrane structure. Zinc is also needed for a healthy immune system. The Linus Pauling Institute Micronutrient Information Center reports that individuals with a zinc deficiency have an increased susceptibility for disease. Zinc-rich foods include shellfish, beef, nuts and legumes.
Recommendations
The Recommended Dietary Allowance for magnesium for males between ages 19 and 30 is 400 milligrams each day. For males 31 and older, 420 milligrams of magnesium is recommended. Females between the ages of 19 and 30 should consume 310 milligrams of magnesium each day, while females older than 30 should increase their intake to 320 milligrams each day. The RDA for zinc is 11 milligrams for men 19 years and older and 8 milligrams each day for women in the same age group. Pregnant and nursing women should increase zinc intake to between 11 and 13 milligrams each day.
Considerations
High doses of zinc, especially in supplemental form, may interfere with magnesium absorption. Eat a well-balanced diet that includes a variety of nutritious foods so you get enough zinc and magnesium to meet your body’s needs. If you are concerned about a zinc or magnesium deficiency, talk to your doctor to see if a supplement is necessary. In developed countries, zinc and magnesium deficiencies are rare in healthy individuals.
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