Magnesium has very poor oral bioavailability. Transdermal is best.
MEGA Minerals (Zinc/Magnesium)
Oftentimes, our being caught up in the marketing hype of “ZMA” formulas to increase testosterone levels is what misleads the consumer to thinking these minerals have no application. This could NOT be a bigger misconception, especially during the post-cycle time frame. We will address zinc and magnesium one by one.
Magnesium Glycinate (Patent #4,830,716)
According to recent Hanes and Gallop surveys, at least 72% of all adult Americans fall short of the U.S. RDA for magnesium (bodybuilders whose nutrient tallies increase precipitously are the worst offenders). Serum (blood) magnesium levels are NOT an accurate test for total body stores of this mineral because magnesium is primarily a cellular mineral. Also, stress depletes this mineral rapidly. During the post-cycle time frame, the body experiences a significant stress load with its newfound exogenous extraction and anabolic depletion. Thus, supplementing magnesium is of DIRE concern for individuals going through PCT.
Magnesium is a catalyst for at least 30 organic functions. Some of its benefits include: protein synthesis, regulation of parathyroid hormone release which regulates bone calcification, cellular respiration, nerve transmission, prostaglandin synthesis, and cardiac muscle health.
Some of the most alarming magnesium deficiency symptoms which are rarely diagnosed by the medical profession relate to the following disorders: hypotension, hypertension, kidney stones, muscular weakness, neuromuscular irritability, hemolytic anemia, bronchial asthma, organic brain syndrome, migraine headaches, tachycardia, cardiac arrhythmia, myocardial infarction, edema, hyperkinetic behavior, insomnia, severe muscle pain, seizures, vertigo, chronic fatigue syndrome, diabetes, coarse muscle tremors, osteoporosis, psychiatric disorders, shortness of breath, and poor pulmonary function.
Those that like the “you can get enough magnesium from diet alone” proponents are very far off! This is in addition to most supplemental magnesium coming in oxide, aspartate, sulfate, or hydrochloride forms which can cause diarrhea and abdominal cramps among sensitive individuals. This is further compounded by combining magnesium with other minerals – NAMELY calcium WHICH IMPEDES the absorption of magnesium in these forms, yet most formulas boast combos of these two vital minerals in some way, shape, or form. Magnesium glycinate, on the other hand, is a patented (U.S. Patent #4,830,716) revolutionary process of chelating magnesium to glycine so that magnesium is absorbed like an amino acid. It is so well absorbed that it is NOT dependent on stomach acid or diet. It is released easily into the target organs for higher absorption and nutrient density.
Zinc
An essential nutrient and a catalyst for over 30 bodily functions. Zinc deficiency plays a major role in the following health conditions: acne, anorexia nervosa, delayed sexual response, growth impairment, hair loss, fatigue, memory loss, macular degeneration, high LDL cholesterol, poor appetite control, impaired night vision, impotence, infertility, acuity of taste and smell, poor protein synthesis, increased susceptibility to infection, skin lesions, propensity for diabetes, prostate enlargement (see below), recurrent colds and flu, and slow wound healing. Major food sources for zinc are fish, shellfish (be careful here, however as shellfish remain a major source of iodine as well and this can be a real concern for acne sufferers – especially in PCT time frame – this is the one food association that has been supported by research), meat, eggs, soy (though I don’t encourage the use of this in PCT), nuts/seeds – especially sunflower seeds.
HERE’S THE KICKER! With copious caloric intake during a cycle, it is VERY easy to become downloaded with excess dietary sugar which DEPLETES ZINC STORES QUICKLY – it is imperative to cut this depletion off at the pass and make certain supplemental zinc is taken throughout the cycle to make the transition to PCT much easier. Also, compounds in insoluble fibers, particularly whole wheat and psyllium (a bodybuilder’s favorite supplemental source of fiber), BLOCK zinc’s absorption.
Zinc is found in many forms when added to dietary supplements (oxide, aspartate, picolinate, sulphate, chelate, gluconate). Zinc in pill form tends to be absorbed best with the least side effects if in glycinate/arginate, amino acid, or gluconate bound forms. This is not to be confused with the orthomolecular dosing patterns sometimes suggested for immune ailments – for them, mouth absorption (either gargling with liquid zinc sulfate or sucking zinc lozenges) is essential.
We will address dosing parameters for the PCT time frame in the next part of this series.
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Dana Houser, MD, MHSA, CISSN
Professional Associations: AACE, TES, ADA, ACP, ATA, PS, TOS, NLA, ASBMR, SHM, IHS, HPTHA, NSCA, ISSN