Taking Magnesium with Zinc: Is it SAFE or Not?

Short Answer: It is generally safe to take magnesium and zinc together or one after another.

Magnesium and zinc both are healthy supplements.

Magnesium contains magnesium ions and zinc has zinc ions.

According to Ayurveda, magnesium and zinc can be taken together as they are compatible metals that can balance the doshas (the three energies that govern the body) and enhance the immune system.

Ayurveda recommends taking calcium-magnesium-zinc supplements that also contain vitamin D3 and B12 for optimal health.

But according to science, magnesium and zinc may have some interactions that can affect their absorption and bioavailability.

Magnesium helps your body regulate its zinc levels, but it can also hinder zinc absorption when taken in abnormally high doses (around 142 mg of zinc per day).

Zinc may also interfere with magnesium absorption by competing for the same transporters in the intestines.

As a nutritionist, my advice is to try first.

If after taking magnesium and zinc together you experience side effects such as nausea, diarrhea, or cramping, then stop combining them. And if you can tolerate, then continue.

However, you should be mindful of the quality and quantity of magnesium and zinc you consume.

Because too much of either mineral can cause adverse effects such as lowering the body’s immunity and its levels of HDL, or “good,” cholesterol.

Whether you take them together or not, you should always choose high-quality supplements that are free of contaminants and additives.

Because low-quality supplements may contain harmful substances that can affect your health negatively.

You can store magnesium and zinc supplements in a cool, dry place away from direct sunlight and heat.

Do not store them in the bathroom or near the stove, as moisture and high temperatures can degrade their potency.

Finally, remember, magnesium and zinc are vital minerals that your body needs for optimal health. You can get them from a balanced diet that includes foods such as nuts, seeds, legumes, dairy products, meat, and seafood.

However, if you need to take supplements, make sure to consult your doctor first and follow the recommended dosage and instructions.

About the Author

Abdur Rahman Choudhury

Abdur Rahman Choudhury is a nutrition coach with over 7 years of experience in the field of nutrition.

He holds a Bachelor's (B.Sc.) and Master's (M.Sc.) degree in Biochemistry from The University of Burdwan, India. He was also involved with a research project about genetic variations in the CYP11A gene among PCOS and Metabolic Syndrome patients.

He has completed the following online courses: Stanford Introduction to Food and Health by Stanford University (US) through Coursera, Certificate in Nutrition from Fabulous Body Inc. (US), Lose Weight and Keep It Off certificate course from Harvard Medical School (US), and Nutrition and Disease Prevention by Taipei Medical University (Taiwan) through FutureLearn.

Abdur currently lives in India and keeps fit by weight training and eating mainly home-cooked meals.

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