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Selenium Status, Plasma Zinc, Copper and Magnesium in Vegetarians
A musclephotos.com Research Report: Selenium Status, Plasma Zinc, Copper, and Magnesium in Vegetarians The problem with vegetarian diets may not be the adequacy of your protein intake, but the adequacy of other nutritional elements, such as the trace minerals zinc, copper, and magnesium. The article summarized below appeared in Biological Trace Element Research, Volume 50, October 1955, pp. 13-24. The principal investigator was Jana Kadrabova, while co-authors were Alexander Madaric, Zuzana Kovacikova, and Emil Ginter. Here is the abstract, followed by our discussion: "Plasma zinc (Zn), copper (cu), and magnesium (Mg) concentrations, copper/zinc ratio, and Selenium (Se) status were studied in 44 vegetarians (22 males and 22 females) and their age- and sex-matched non-vegetarians in the Bratislava Region (Slovakia). Vegetarians had statistically significant lower levels of plasma Zn and Cu than non-vegetarians, which may be the result of lower bioavailability of Zn and Cu from this type of diet. No differences in plasma Mg levels were found between vegetarians and non-vegetarians. "Se status, as expressed by plasma and erythrocyte concentrations and plasma and erythrpocyte glutathione peroxidase activities (Gpx) was significantly lower in vegetarians when compared to non-vegetarians. In the series as a whole, there were significantly higher correlations between plasma and erythrocyte Se concentrations and between plasma and erythrocyte Gpx activities. Significant positive correlations were also found between plasma Se concentrations and erythrocyte Se concentrations and erythrocyte Gpx activities. "A vegetarian diet does not provide a sufficient supply of essential antioxidant trace elements like Zn, Cu, and especially Se. Se supplementation should be recommended to this risk group of the population." musclephotos.com discussion: When shopping for selenium, you need one that is highly absorbable. The preferred kind would be selenium monomethionine, sometimes called selenium methionine. See "Buying Supplements: What Clinical Experience Shows." This will help you choose high-quality trace mineral supplements and avoid less effective ones. Take your selenium in the middle of the afternoon, perhaps with your multivitamins if you take multivitamins. Your zinc supplement should be either zinc aspartate or zinc monomethionine or, preferably, a combination of the two. Do not buy a tablet. These are sometimes compressed with as much as 50,000 pounds per square inch and may not dissolve in your system. Buy a capsule. A very small amount of vitamin B6 increases the absorption of both zinc and magnesium. The magnesium should be in the form of magnesium aspartate, a highly absorbable form of magnesium with antioxidant properties, again in capsule form. For copper, a highly absorbable form is copper sebacate. Take this in the middle of the morning, a least two hours after breakfast. Again, buy this in capsule form. To summarize: copper in the middle of the morning
selenium and multivitamin in middle of afternoon
magnesium and zinc in the evening, ½ hour before bedtime The reason you take these supplements at different times is that certain ones act to inhibit the others' absorption when taken together. If you time taking them this way, you will get as much benefit as possible from them. To take supplements on a schedule like this is sometimes inconvenient, but if you're serious about body building, conform to this schedule. There are many greater difficulties along the road.
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