Why Magnesium and Zinc Are Your Secret Training Edge

When it comes to building muscle, most people think of two things: lifting heavier weights and eating more protein. But new science says there’s another piece to the puzzle—micronutrients, particularly magnesium and zinc.

A 2025 study published in the Archives of Gerontology and Geriatrics used advanced genetic analysis to show that magnesium and zinc levels directly influence lean muscle mass, strength, and mobility. If you’re serious about results—whether it’s adding muscle, improving performance, or aging strong—this is breakthrough information you need to know.

The Science Behind the Study

Researchers analyzed genetic data from thousands of people using a method called Mendelian randomization. Unlike traditional observational studies, this approach reduces bias and gets closer to identifying cause-and-effect relationships.

The study focused on five key physical traits often linked to sarcopenia (age-related muscle loss):

1. Grip strength

2. Physical activity levels

3. Walking pace

4. Ability to walk or cycle for 10 minutes unaided

5. Adjusted lean muscle mass (especially in the limbs)

They also looked at seven essential nutrients:

• Magnesium

• Zinc

• Calcium

• Iron

• Selenium

• Phosphorus

• Omega-3 fatty acids

What They Found

Magnesium Builds & Protects Muscle

People with higher magnesium levels consistently had more lean muscle and better muscle retention, making it a key factor in both performance and healthy aging.

Food sources of magnesium:

• Leafy greens (spinach, kale)

• Pumpkin seeds and almonds

• Whole grains

• Bananas

• Dark chocolate

Zinc Boosts Energy and Movement

Zinc was linked to faster walking speed and higher physical activity, indicating it supports not just muscle tissue but energy metabolism and movement efficiency.

Food sources of zinc:

• Beef and chicken

• Eggs

• Chickpeas and lentils

• Hemp seeds

Omega‑3 Fatty Acids—A Complex Connection

Interestingly, the study revealed a nuanced finding: higher omega‑3 levels were associated with lower lean muscle mass. This doesn’t mean omega‑3s are bad—in fact, they remain critical for heart, brain, joint, and eye health and help fight inflammation, which is essential for recovery. The takeaway? Don’t stop omega‑3s—but keep them balanced with your overall diet.

Genetics vs. Diet—Which Matters More?

Some people naturally absorb and retain nutrients better due to genetics. These genetic traits can improve how well your body handles magnesium, zinc, calcium, and iron. But the study makes one thing clear:

Your nutrient levels—not just your genes—are what impact muscle health.

That means everyone has the opportunity to improve performance by optimizing nutrient intake.

Why Micronutrients Matter for Training

Low levels of magnesium, zinc, calcium, or iron can cause:

• Workout fatigue

• Slower recovery times

• Reduced endurance

• Trouble building or maintaining muscle mass

If you’re feeling stuck, sore, or run-down, it might not be your training program—it might be what’s missing from your diet.

How to Get Enough Magnesium & Zinc

1. Start with food—It’s the most effective way for most people to improve micronutrient intake.

2. Consider supplements—Especially for older adults, intense athletes, or those with dietary restrictions. Even a solid diet sometimes needs a boost.

Your Next Step: Support Your Training with Proven Supplements

Training and protein are essential, but ignoring micronutrients could stall your progress.

👉 Visit the Victory Dispensary to review our Muscle Growth Supplement Protocol—a science-backed combination of magnesium, zinc, and supporting nutrients designed to fill gaps, support recovery, and help you build stronger, leaner muscle.

Fuel smarter. Recover faster. Grow stronger.

References You Can Trust

• Jia, X., et al. (2025). Causal relationships between micronutrients and sarcopenia: a two-sample bidirectional Mendelian randomization study. Archives of Gerontology and Geriatrics, 122, 105423. PubMed

• Harvard T.H. Chan School of Public Health. Magnesium

• Healthdirect (Australian Government). Foods high in zinc

• Garrison, S.R., et al. (2023). Effects of magnesium supplementation on muscle soreness in different types of physical activities: a systematic review. J Int Soc Sports Nutr, 20(1), 1–13. PubMed

• Hashimoto, K., & Takamura, M. (2020). Zinc at the crossroads of exercise and proteostasis. Frontiers in Physiology, 11, 570. PMC

• Smith, G.I., et al. (2019). The influence of omega‑3 fatty acids on skeletal muscle protein turnover in health, disuse, and disease. Front Nutr, 6, 144. Frontiers