Can You Take Zinc + Magnesium Together?

When you start researching supplements, you’ll see advice about supplements to take together and supplements that shouldn’t be taken together. Some supplements work together to make both more effective, like taking D3 with K for better absorption. Others might work against each other, like multivitamins and caffeine.

For zinc and magnesium, I’ve seen conflicting reports. Some people say you should take them several hours apart because they compete for absorption in the gut. Others say that it doesn’t really matter. Some recommend ZMA supplements, which include both zinc and magnesium. If you want to take both, what should you do?

What Do Zinc and Magnesium Do?

Zinc is an essential nutrient that boosts the immune system. Zinc can also help reduce inflammation and may play a role in managing blood sugar levels. Some studies show benefits for improving heart health, slowing macular degeneration, treating acne, and protecting against chronic illness. Our bodies don’t make zinc on their own, so we need to get it from other sources. Most people get enough from their food, but supplementing with zinc lozenges can be beneficial when you get sick.

Magnesium is an essential mineral for good health. There’s solid evidence to show that magnesium can help prevent and treat anxiety, asthma, cardiac arrhythmias, depression, diabetes, migraine headaches, and PMS. It can also help you relax and may improve your sleep quality. Researchers estimate that almost two-thirds of people aren’t getting enough magnesium, and supplements are a common and easy way to get the magnesium you need. 

What Happens if You Take Them Together?

Conventional wisdom says don’t use zinc and magnesium together because they compete for absorption and can block each other. However, there likely isn’t much interference at normal dosage levels. For example, you can take a multivitamin that contains magnesium and zinc without worrying about the benefits canceling out. If you need to take either zinc or magnesium at a high dose, though, it might interfere with the other one.

What about ZMA for Athletes?

Various brands of zinc magnesium aspartate (ZMA) are often suggested for athletes. The claims say it boosts muscle strength and supports recovery. The evidence, though, doesn’t back up those claims. The only study that shows positive benefits for athletes from taking ZMA was funded by the company belonging to a scientist who holds the registered trademark for the original formula of ZMA. No other studies have been able to replicate their findings.

If you’re looking to improve strength and recovery, as well as add essential nutrients like zinc and magnesium to your diet, schedule a dietary counseling appointment. Working with a nutrition coach helps you create an individualized plan for a holistic and healthier lifestyle.