Supplement Time! Zinc and Magnesium

Rarely do I suggest supplementation because I believe you should start with REAL FOOD. However, you may have all of your ducks in a row and I know some of you will do it anyway so I will try and guide you down the right path. Let's start with:

"Why Zinc and Magenesium?"

Zinc

- Anti-inflammatory properties

- Immune system boost

- Assists with skin, digestion, and metabolism

Magnesium

- Helps calm the CNS (You crazy people who squat every day...)

- Regulates stress and aids with sleep

- Anti-inflammatory properties

"What kinds and how much?"

Well let's start with 30-60mg of Zinc Picolinate. The type and quality are extremely important. You will find Zinc Sulfate and Zinc Gluconate as the most popular types sold in stores, but studies show that they are flushed out and not absorbed as well in cells! There are also numerous studies that show that combining zinc with picolinic acid resulted in increased absorption over other types of zinc.

Excellent food sources of zinc can be cashews, almonds, flounder and eggs.

For magnesium, we're looking at 350-500mg of Magnesium Citrate. Again, this is where quality and type are important. By bonding magnesium to citric acid, you are able to increase the absorption of the magnesium over something like, magnesium oxide.

"When do I take them?"

Zinc in the morning, magnesium before bed. Try not to take magnesium with calcium as they will battle each other for absorption.

Huge thanks to @laurieking_in3 and her Supplement Cheat Sheet.