Explore the scientific basis of these nutrients and their vital role in your daily life
Today, we propose you to discover three essential nutrients for your body: zinc, magnesium and vitamin B6. Their simultaneous presence in the body is essential to ensure effective metabolism. Discover how these nutrients can help you achieve optimal vitality!
Magnesium: a key to balance and vitality
Magnesium is an essential mineral for many functions of the body. It is present in various foods, such as oilseeds (nuts, almonds, cashews, etc.), chocolate, whole grains, shellfish.
Magnesium plays an essential role in cell energy production, muscle function, nervous system regulation and bone health. In addition, it promotes relaxation and contributes to quality sleep. The recommendations suggest a daily intake of 300 mg of magnesium for men and 380mg for women for a healthy adult [1]. Magnesium deficiency is a major cause of fatigue and can lead to symptoms such as irritability or muscle cramps. Unfortunately, many studies have highlighted magnesium deficiencies in many people. For example, the SU.VI.MAX study showed that 40% of women and 23% of men receive less than ⅔ of the recommended magnesium intakes [2].
Magnesium deficiency being a major cause of fatigue, it is sometimes useful to resort to supplementation. In order to choose from magnesium-based dietary supplements, it is important to remember that there are different forms of magnesium and that the latter have varying levels of elementary magnesium and bioavailability. For example, magnesium citrate has excellent bioavailability (i.e., good uptake by the body), compared to other forms of magnesium such as chelated forms and magnesium oxide [3]. It is therefore important to be well informed in order to choose the best dietary supplement!
Zinc: a vital support for your immune system
Zinc is present in a variety of foods, but particularly in animal products such as seafood, red meat, fish, egg yolk and raw dairy products. Zinc (in smaller quantities and with lower bioavailability) is also found in foods of plant origin, such as whole grains, legumes and seeds. Be sure to include these sources in your diet because this trace element is classified as “essential”: the body is not able to store zinc, it must be brought daily by the diet. For a healthy adult, recommended dietary intakes are 12mg daily for men and 10mg daily for women [1].
Zinc plays a crucial role in immune support [4]. It is involved in the production and activation of immune cells, thus strengthening your body’s response to infections. But this is not its only asset: zinc is necessary for the proper functioning of more than 300 enzymes in our body [5]! Because of the multiplicity of its actions, this trace element has very diversified roles. Zinc is used, for example, in wound healing and the health of the skin, nails, bones and hair. In addition, zinc, like some of the nutrients in pomegranate, is a powerful antioxidant that helps neutralize free radicals. It helps protect the body from cell damage and the onset of certain diseases. [6]
Vitamin B6: energy and balance at your fingertips
Vitamin B6, or pyridoxine, is a water-soluble vitamin found in many foods of animal origin (including offal) and vegetable origin (cereals and starchy vegetables such as potatoes and maize). It is important to include these foods in your diet to maintain adequate levels of vitamin B6, because it is only provided by the diet, the human body cannot store it.
Vitamin B6 is essential for the production of energy and the synthesis of neurotransmitters, which play a crucial role in regulating mood and emotional well-being. Among its many functions, pyridoxine also helps to support the immune system by intervening in antibody synthesis. Insufficient levels of vitamin B6 can lead to persistent fatigue, depression or insomnia. It is recommended that a healthy adult needs 1.6 mg of vitamin B6 per day for women and 1.7 mg of vitamin B6 for men [1].
The perfect synergy: Magnesium, Zinc and Vitamin B6!
It is important to note that magnesium, zinc and vitamin B6 work in synergy in your body. These essential nutrients interact in various biochemical processes to maintain optimal balance and promote your overall well-being. For example, vitamin B6 plays a role in optimizing the absorption of zinc and magnesium. Studies have shown that zinc absorption is increased when the level of vitamin B6 in the daily diet is increased [7].
By combining magnesium, zinc and vitamin B6 in your daily diet, you can maximize the benefits of this synergy and strengthen your vitality capital.
references :
[1] Anses, Les références nutritionnelles en vitamines et minéraux 2021
[2] V. Deschamps, et al. Évolution des apports en nutriments dans l’étude SU.VI.MAX (1995-2002), Cahiers de Nutrition et de Diététique, 2005
[3] Walker AF, Marakis G, Christie S, Byng M. Mg citrate found more bioavailable than other Mg preparations in a randomised, double-blind study. 2003
[4] Wintergerst ES, Maggini S, Hornig DH. Contribution de vitamines et d’oligo-éléments sélectionnés à la fonction immunitaire. Ann Nutr Metab. 2007
[5] Prasad AS. Zinc: un aperçu. Nutrition. 1995
[6] Ananda S. Prasad, Bin Bao, Frances W.J. Beck, Omer Kucuk, Fazlul H. Sarkar, Antioxidant effect of zinc in humans, Free Radical Biology and Medicine, 2004.
[7] Yuan, S.; Mason, A.M.; Carter, P.; Burgess, S.; Larsson, S.C. Homocystéine, vitamines B et maladies cardiovasculaires: une étude de randomisation mendélienne. BMC Med. 2021]