zinc.....magnesium

Out of the 20 minerals that are essential for human life, zinc
and magnesium are without doubt the two most important. They are
important for production and metabolism of hormones, new cell
formation/repair, energy production, metabolism and production
of body proteins and muscle, and efficient deep sleep.
Zinc and magnesium deficiencies are common in the general
population ranging from 60% to 90%. Deficiencies are even more
prevalent among athletes because research shows that rigorous
exercise and everyday stress results in greater bodily losses
of zinc and magnesium. Calcium reduces the amount of zinc and
magnesium your body will absorb. Many people drink milk with
their meals, so they are not absorbing the full amount of zinc
and magnesium that they consume. Also bodily fluids excreted
during sex are rich in zinc. Another reason for deficiencies is
minerals come in different forms some of which your bodily easily
absorbs some of which are poorly absorbed by your body.
Research has shown that zinc deficiencies results in low serum
testosterone levels and low levels of insulin like growth factor
IGF-1). Hormones you want to maximize. Also low zinc levels increase
estrogen levels that will lead to increase water/salt retention
and increased body fat. Without enough zinc, it is also harder for
androgens to bind to their receptors sites.
Zinc plays a vital role in a large percentage of bodily functions.
Zinc is important for cell division, new cell formation, and
repairing damaged cells. It is also used proper metabolism of
proteins and production of body proteins and muscle. Zinc is used
for production and efficient use of testosterone and sperm production.
Zinc is helps the body make its own antioxidant. Zinc is primary
component of your immune system, and for athletes who put extra
stress on their bodies, zinc is that much more important. The immune
system is the pathway for recovery from the rigors of exercise.
Zinc is also important for maintaining proper prostate function.
Zinc is essential for over 100 different enzymatic reactions.
Magnesium also plays a very important role in the body. Magnesium
significantly improves sleep efficiency. Deep sleep is extremely
important because healing, tissue repair, anabolic hormone production,
and muscle growth are all at the maximum levels during sleep. With
improved sleep efficiency comes improved recovery and increased
anabolic hormone levels. Magnesium is also necessary for muscle
contractions. Magnesium is used for metabolism of carbohydrates and
energy production.
In a double-blind randomized study, BALCO labs gave NCAA college
football players a zinc and magnesium supplements over an eight-week
period, a control group received a placebo. When all was said and done
the zinc and magnesium groups' free testosterone levels increased by, an
average of 30% and the groups' IGF-1 level increased 3.6%. Whereas the
placebo groups' free testosterone level decreased 10% and IGF-1 level
decreased 21.5%. The zinc and magnesium groups' strength also increased
significantly more than the placebo groups.
As you can probably conclude, zinc and magnesium are extremely important
for everyday life. As bodybuilders or people just trying to get in shape,
we have a much greater demand for sufficient zinc and magnesium levels.
They are important for efficient recovery, new cell formation and proper
hormone levels. In order to get the most out of our long hard hours in
the gym and stay healthy we need a zinc and magnesium supplement that is
easily absorbed by our bodies.

References:

Brilla LR, Conte, V. Effects of zinc and magnesium supplementation on
muscle attributes of football players. Med and Sci in Sports and Exercise.

good post bro. I started zinc supplementation a few weeks ago after some research... IMO don't spend the money on expensive ZMA products, just buy a few bottles of zinc lozenges and take 20mg ED before bed (away from milk/caclium intake). Too much zinc can be damaging however, I read that 40mg of supplementation is the absolute max for safety reasons... thats why I take 20mg ED (and no your 15mg in your RDA multivitamin is not enough... most of that is wasted due to the presence of the other minerals). thanks for another great post bex :)

I am wondering if you can post the full study here please.

THanks