Are You Lacking Zinc and Magnesium? Signs to Watch Out For.

How often do we feel tired right after waking up? The reason may be a lack of sleep, intense training, or chronic stress. Everything in our body is interconnected, and fatigue, sleep problems, and lack of concentration during the day can have various causes. However, most often, they manifest as a result of certain imbalances and deficiencies in essential nutrients within the body. How are stress, fatigue, and deficiencies in certain minerals related to each other?

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Physically and mentally demanding situations deplete vital minerals

No substance in the organism acts in isolation; instead, they work together in physiological processes, influencing each other or enabling the activation of other substances. Even the slightest deficit of a trace element can disrupt the entire process.

Zinc and magnesium are essential minerals involved in numerous functions in the body, including the production of energy, which enables muscle, brain, and overall physiological processes to function. Increased demands place pressure on the organism to operate at higher speeds. Emotional stress, prolonged exposure to stressful situations, or physical exertion require more energy, thus necessitating a greater supply of minerals and trace substances to ensure metabolic processes function effectively. [1]

Magnesium primarily supports energy, nervous system, and muscles:

• Contributes to a reduction of tiredness and fatigue

• Contributes to normal energy-yielding metabolism

• Contributes to normal functioning of the nervous system

• Contributes to normal muscle function

• Contributes to normal psychological function

Zinc primarily acts in immunity, metabolism, and cell protection:

• Contributes to the normal function of the immune system

• Contributes to normal cognitive function

• Contributes to the protection of cells from oxidative stress

• Contributes to the maintenance of normal hair, nails, and skin

• Contributes to normal fertility and reproduction

Every cell in the body requires magnesium or zinc to function. However, the body lacks a storage reservoir from which it can draw these minerals in times of increased need and deficiency. Therefore, we rely on a consistent supply from external sources. If these substances are depleted from our system over an extended period without being adequately replenished through our diet, it disrupts homeostasis and slows down certain bodily processes. One could say the body operates on credit. Eventually, this imbalance will manifest itself, either as a lack of energy or fatigue. Prolonged deficiency could lead to various chronic problems.

Zinc and magnesium deficiencies are common. A number of population-wide surveys have found that we often fail to meet even the recommended minimum daily intake. Specifically regarding magnesium, an extensive review study titled Going to the roots of reduced magnesium dietary intake (published in 2020) describes how drastically industrial food processing reduces its content in foods [12]. Modern refining and processing techniques strip foods of up to 80% of their original magnesium content. [12] If we cannot meet the basic needs of our organism, how can we satisfy the increased demands caused by activities such as sports, work strain, or stress? Notably, stress is one of the primary factors depleting mineral substances [2] and has become a common aspect of modern hectic lifestyles.

You can read more about how chronic stress affects sleep and immunity in our dedicated article.

Even when we prioritize a healthy diet, our bodies can still lack essential nutrients. The documented mineral content in food may not always reflect reality. Additionally, the absorption of both magnesium and zinc can be hindered by other substances in the diet or by the poor functioning of the digestive system

The relationship between zinc and magnesium deficiency and stress

Magnesium and zinc can minimize the impact of stressful situations on the body and play a significant role in emotional balance. Both minerals positively influence the level and activity of gamma-aminobutyric acid (GABA) in the brain. [9] [10]

Gamma-aminobutyric acid is an amino acid naturally produced in the brain. It functions as a neurotransmitter facilitating communication between brain cells. It reduces neuronal activity in the brain and central nervous system, thereby bringing the body and mind into a calmer, more balanced state and providing relief from pain and stress. [11]

Many medications, such as anesthetics or antidepressants, interact with GABA and its receptors in the brain, altering their function to achieve effects such as relaxation, pain relief, stress reduction, or anxiety relief. Zinc and magnesium are natural supplements that work on a similar principle, significantly contributing to the mental and physical balance of the body. [8] Furthermore, magnesium has a relaxing effect on muscles, constricted blood vessels, and the intestinal wall, which also helps reduce the negative impacts of stressful situations in the body.

Learn more about why the magnesium, zinc and B6 combination works and when to take it.

Magnesium, zinc + vitamin B6

How do I know if I need to replenish my magnesium and zinc levels?

The reasons for the deficiency of both minerals include today's industrial food processing methods, the prevalence of processed foods, mineral-depleted agricultural soil, alcohol consumption, and various medications that lower nutrient levels in the body. Both zinc and magnesium are also consumed by the body in large amounts during high physical and mental strain [1] [2]. Both minerals are predominantly intracellular (found inside cells), which is why blood tests tell us little about actual levels in the body, making a deficiency difficult to diagnose. Therefore, supplementation is worth considering for anyone going through a demanding period, exercising regularly, or exposed to long-term stress [3] [4] [7]. This is especially true if you observe one or more symptoms of deficiency in either of these nutrients.

A mild zinc deficiency can manifest as a higher susceptibility to infectious diseases, poor healing of minor wounds, white spots on nails, or poor hair quality. The first sign of deficiency may also be a reduced appetite, loss of taste and smell, a decreased ability to learn, and an overall decline in mental performance. Zinc affects the reproductive system; thus, a deficiency can cause delayed development in children and impair reproductive capacity in men. Higher doses of zinc are not inherently toxic, but they can lower the levels of other minerals, particularly copper. Therefore, it is advisable to also focus on copper when supplementing with zinc.

Read more about zinc and its diverse functions or specifically about zinc and the immune system.

Zinc chelated 15 mg + copper

Initial signs of magnesium deficiency or imbalance in the body can include occasional muscle cramps, fatigue, or the classic eyelid twitch. More pronounced symptoms include frequent tingling in the limbs, spasms, constipation, insomnia, restless sleep, and a general state of unease and restlessness [5] [6]. You can learn more in the article Magnesium and its function in the human body. Magnesium plays a role in so many vital physiological functions that its long-term deficiency can have a wide range of acute and chronic consequences. If you are also struggling with sleep issues, our article on sleep as the foundation of health explores how poor sleep affects the brain, mood, energy, and immunity.

For those interested in the different forms of magnesium and which suits them best, see our guide on types of magnesium.

Key Takeaways