You've probably heard that vitamins and minerals are the most important part of supplementation. But if we were to choose just two of the most important vitamins, minerals and other essential nutrients from our own experience.or trace elements that are worth taking in the form of supplements, it would be magnesium and zinc.
That is why in our article today we bring you a detailed look at the functioning of these two substances in our organism. If you don't want to read the whole article, you can watch the video from our YouTube channel, where everything is also presented in detail:
Magnesium
The reason to take magnesium is simple. It is the most deficient mineral in our body. Yet it affects over 400 different biochemical reactions - it is involved in the digestion of carbohydrates, improvesthe immune system, reduces fatigue, reduces muscle cramps and much more. If you're deficient in magnesium, this is what manifests itself in increased cramps, fatigue and insomnia.
The reason why our body is deficient in magnesium is because of the high number of factors that reduce the amount of magnesium in the body. One of the most prominent factors is stress, whether from work or from training or even from listening to loud music. An equally important component is the consumption of legumes, which block its absorption due to their phytate content. Similarly, drinking alcohol also negatively affects magnesium levels.
When you do decide to invest in magnesium, it is very important to choose a quality form. If you buy magnesium oxide, for example, its usefulness will not exceed a ridiculous 5% and your magnesium deficiency will paradoxically get worse. Bisglycinate, on the other hand, can be a very suitable form. This form is not very energizing, rather calming on the contrary, but otherwise brings all the positives of magnesium and is highly usable.
Of the energizing forms it is worth mentioning:
- Magnesium citrate (=magnesium citrate) - is energizing because citric acid is involved in the Krebs cycle. This is a sequence of mitochondrial reactions where acetyl coenzyme A is broken down into carbon dioxide and others (reduced coenzymes). At the end of this process is ATP, an important source of energy.
- Magnesium malate - Malic acid is an important component of the enzymes involved inin the energisation of the body, so it may also be a good choice for people suffering from fatigue.
- Magnesium Taurate- Contains taurine and is therefore a stimulant
For most athletes, a dosage of 350-500mg of elemental magnesium should be sufficient. So if you bought magnesium citrate, for example, you will cover this amount from a 3g supplement. However, if you suffer from an acute magnesium deficiency, the dosage of pure magnesium can go up to several grams. There is not much to worry about here, except for mild intestinal problems (e.g.even at extremely high intakes), magnesium has no side effects.
Magnesium under the microscope: Benefits, dosage and best forms
Ideally, magnesium should be taken on an empty stomach for maximum absorption. If you have any of the energizing forms, it is advisable to take it right after waking up along with plenty of water. Bisglycinate, on the other hand, is better taken before bedtime. Post-workout dosing is also possible, where magnesium helps hormonal optimization.
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Magnesium supplements we recommend:
Zinc
In the second part of this article, we should talk about zinc, the most deficient trace element ever. The reason why it is deficient in the bodies of athletes is simple - it is largely excreted from the body through sweat. Like magnesium, zinc provides a multitude of benefits - from improving sleep quality, to immune system support, to hormonal optimization.
A widespread myth is that zinc increases testosterone levels, which has not yet been clearly confirmed by scientific studies. But the truth is that zinc can optimize the ratio of catabolic to anabolic hormones, and thusit can make gaining muscle in the event of a hormonal imbalance much easier.
Although there is a rationale for taking zinc all year round, you will appreciate it most during dieting. Zinc is one of the most important antioxidants, which prevents sweet cravings and, like iodine, promotes functionalIt optimises the production of the hormones T3 and T4, which are essential for fat burning.
Like magnesium, zinc is also important to take on an empty stomach, however, due to its improvedIt is better to take it before bedtime rather than in the morning. Although scientific studies vary slightly, taking at least 10mg of elemental zinc per day seems ideal. The best choice is again one of the chelated forms, from our own experience we recommend zinc bisglycinate from Prom-In.
The best zinc supplements:
Well, that's it for our article on the two most important supplements. If you have any questions for us, feel free to ask in the comments, we'd be happy to answer.
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Why can you trust us?
Hey! Hey! I'm Mirek and I've been working at World Fitness almost since the beginning, except for a small break. But before that I lived only in the gym for a few years, doing deadlifts and power triathlon, going to competitions and winning a few medals.
Probably the one I value the most is the national record in the WUAP federation. But besides working out, I was also interested in food and supplements, I liked to enjoy my free timeI used to read different researches and professional books in my free time to know as much as possible.