Added to skincare products, it benefits skin by helping to retain skin elasticity. For this reason, it’s unlikely your levels of zinc are low enough that you should be concerned. After studying History at The University of Leeds, Katie moved back to her home town of Manchester to start a career in content writing. Zinc contributes to the maintenance of normal testosterone levels in the blood. Your body needs much less zinc than it does magnesium. This mineral enhances the rate of glucose production from glycogen (alternate energy source) to give more energy to the brain and muscles during exercise ( 13 ). How much zinc do I need? 3. you can find a blend of the two with a zinc and magnesium supplement, or a multivitamin called. Magnesium. ... Magnesium has become a popular sleep aid. What are the nutritional recommendations? Your body needs zinc in order to grow, develop and maintain itself—indeed, the mineral is a trace element present in every one of your cells. As Shapiro explains, zinc works with other vitamins and minerals to help treat skin lesions and when taken orally, it can decrease the severity of acne and early signs of maturing skin (lines, wrinkles, spots, etc. Instead, your doctor will take a sample of your blood plasma, urine or hair and have it analysed. This will make both minerals more effective than if you choose to take them separately. The body requires zinc to uphold the integrity of the skin and the mucus membranes, according to the National Institutes of Health Office of Dietary Supplements 1. Is a Vitamin Deficiency Making You Tired? The body uses zinc for a number of important functions, including: Some athletes and professional sportspeople supplement their zinc intake to improve their performance and strength, while others use zinc for muscle cramps and tightness. Magnesium contributes to a reduction of tiredness and fatigue. Click on a link below to jump to the relevant section: Zinc is one of the seven essential minerals—the others being magnesium, iron, calcium, iodine, silica and selenium—your body needs to stay healthy. The amount of zinc you need is about: 9.5mg a day for men (aged 19 to 64 years) 7mg a day for women; You should be able to get all the zinc you need from your daily diet. In fact, they do this so well that you’ll find a lot of oral supplements (tablets, capsules etc.) Too much caffeine, alcohol or stress can affect the way that our body absorbs and loses zinc and magnesium and this can lead to a range of health proble. Good sources of zinc include: Zinc deficiencies are quite rare in developed countries like the UK, as it’s easy to get more than the recommended allowance via a normal diet. Note: This document contains side effect information about multivitamin with minerals. In some cases skin rashes such as pityriasis rosea and contact dermatitis can be healed with products containing zinc; in other cases, zinc may actually cause skin rashes to develop. Applies to multivitamin with minerals: oral tablet. As mentioned above, it’s fine to take zinc with magnesium. Magnesium-rich foods that are great for the skin: Dark green leafy vegetables such as kale, spinach, collard greens and swiss chard Spirulina, kelp, and seaweed Magnesium has a multitude of benefits. With these, you take a sample of your hair then send it off for further analysis. Magnesium, along with zinc, chromium, and other micronutrients, improves the exercise performance and muscle metabolism, increasing the stamina of a physically active person. Magnesium compounds in combination with sun rays radiation may effectively manage skin conditions like psoriasis and atopic dermatitis, according to a study published in October 2000 issue of” The Journal of Investigative Dermatology.” The researchers found that magnesium compounds from the Dead Sea positively influences certain cells in the skin that are involved in inflammation and production of psoriatic lesions.