Magnesium & Zinc and Recovery After Exercise

Magnesium may help improve glucose utilization, help to improve blood oxidation, and prevent lactic acid build-up during exercise.*

Magnesium helps to maintain healthy energy levels at a cellular level naturally without stimulants.*

Magnesium regulates the transport of calcium, potassium, and other essential minerals, helping muscles and nerves function properly, including the heart.*

Magnesium is required for the synthesis of DNA, RNA, and the powerful antioxidant glutathione, and may help to reduce C-reactive protein and inflammation.*

Zinc is stored in muscles, connective tissues, and bone; and is required for the healing of wounds, collagen synthesis, and the repair of DNA.*

Beyond the Bullet Points

Explore the ever-evolving literature behind magnesium & zinc and athletic performance and recovery. 

Golf, S. W., Bender, S., & Grüttner, J. (1998). On the significance of magnesium in extreme physical stress. Cardiovascular Drugs and Therapy, 12(2), 197-202. Link

National Institutes of Health. (2016). Magnesium fact sheet for health professionals. Version current, 27. Link

Kara, E., Gunay, M., Cicioglu, İ., Ozal, M., Kilic, M., Mogulkoc, R., & Baltaci, A. K. (2010). Effect of zinc supplementation on antioxidant activity in young wrestlers. Biological trace element research, 134(1), 55-63. Link 

Kara, E., Ozal, M., Gunay, M., Kilic, M., Baltaci, A. K., & Mogulkoc, R. (2011). Effects of exercise and zinc supplementation on cytokine release in young wrestlers. Biological trace element research, 143(3), 1435-1440. Link

National Institutes of Health. (2013). Zinc: fact sheet for health professionals. Link 

Lukaski, H. C. (2001). Magnesium, zinc, and chromium nutrition and athletic performance. Canadian Journal of Applied Physiology, 26(S1), S13-S22. Link

Brilla, L. R., & Gunther, K. B. (1995). Effect of magnesium supplementation on exercise time to exhaustion. Med Exerc Nutr Health, 4, 230-233. 

Brilla, L. R., & Haley, T. F. (1992). Effect of magnesium supplementation on strength training in humans. Journal of the American College of Nutrition, 11(3), 326-329. Link 

Khaled, S., Brun, J. F., Micallef, J. P., Bardet, L., Cassanas, G., Monnier, J. F., & Orsetti, A. (1997). Serum zinc and blood rheology in sportsmen (football players). Clinical hemorheology and microcirculation, 17(1), 47-58. Link

Krotkiewski, M., Gudmundsson, M., Backström, P., & Mandroukas, K. (1982). Zinc and muscle strength and endurance. Acta Physiologica Scandinavica, 116(3), 309-311. Link 

Lukaski, H. C., Bolonchuk, W. W., Klevay, L. M., Milne, D. B., & Sandstead, H. H. (1983). Maximal oxygen consumption as related to magnesium, copper, and zinc nutriture. The American Journal of Clinical Nutrition, 37(3), 407-415. Link

Lukaski, H., Hall, C., Michelsen, K., & Siders, W. (1999). Altered metabolic responses during exercise in men fed diets low in zinc. Experimental Biology. Link