Magnesium assists your body in regulating zinc levels, but high intakes of zinc can be detrimental to magnesium absorption – only abnormally high doses (around 142 mg of zinc per day) will reduce magnesium absorption.
that combine the two. Magnesium helps your body regulate its zinc levels, while zinc enables it to absorb magnesium more efficiently. Zinc will only hinder absorption when taken in abnormally high doses (around 142 mg of zinc per day).
Some foods can block the absorption of magnesium, for example, high protein diets can decrease magnesium absorption. Tannins in tea bind and remove minerals including magnesium. Oxalic acid in rhubarb, spinach and chard and phytic acid in cereals and soy also block the absorption of magnesium.
They can work together, boosting and enhancing absorption, or sometimes work against each other, competing for absorption. Zinc and magnesium are synergistic minerals that work together when taken at the right dosages.
Do not take zinc supplements and copper, iron, or phosphorus supplements at the same time. It is best to space doses of these products 2 hours apart, to get the full benefit from each dietary supplement.
Dosage guidelines generally state that you should take 2–3 calcium-magnesium-zinc supplements daily. However, supplementing isn't necessary if you get enough of these nutrients through your diet.
Health conditions such as diabetes, poor absorption, chronic diarrhea, and celiac disease are associated with magnesium loss. People with alcohol use disorder are also at an increased risk of deficiency ( 2 ).
Magnesium deficiency in healthy people is rare but it can be caused by: a poor diet (especially in elderly people or those who don't have enough to eat) type 2 diabetes. digestive problems such as Crohn's disease.
When taken by mouth: Zinc is likely safe when used in amounts no greater than 40 mg daily. It is possibly safe when taken in larger doses, especially when used only for a short period of time. But taking doses higher than 40 mg daily might decrease how much copper the body absorbs.
Chronic magnesium deficiency is often associated with normal serum magnesium despite deficiency in cells and in bone; the response to oral supplementation is slow and may take up to 40 weeks to reach a steady state.
“It can interfere with absorption of other minerals, so if you take a multivitamin, calcium or zinc, take magnesium at a different time of day,” Cooperman warns.
Some of the first signs of magnesium deficiency can be: Fatigue. Loss of appetite. Muscle spasms.
Mg is essential in the metabolism of vitamin D, and taking large doses of vitamin D can induce severe depletion of Mg. Adequate magnesium supplementation should be considered as an important aspect of vitamin D therapy.
Hypokalemia and Hyperkalemia
Magnesium depletion typically occurs after diuretic use, sustained alcohol consumption, or diabetic ketoacidosis.
Taking high levels of zinc (142 milligrams a day and up) in supplement form may interfere with magnesium absorption. If you are taking zinc at extremely high doses due to medical issues, take the zinc several hours before or after taking a magnesium supplement.
Zinc is often part of multivitamins but is also taken alone or in combination with vitamin C. Its absorption is most effective on an empty stomach, but it can cause stomach upsets. In this case it should be taken with a meal and therefore not late at night.
Magnesium and calcium/multivitamin
But if you do take magnesium, Erin Stokes, ND, recommends not taking it at the same time as your multivitamin, as it may interfere with the absorption of smaller minerals found in the multivitamin, like iron and zinc.
Interactions between your drugs
No interactions were found between Vitamin D3 and Zinc.
Physical exercise may deplete magnesium, which, together with a marginal dietary magnesium intake, may impair energy metabolism efficiency and the capacity for physical work.
Therefore, magnesium supplements can be taken at any time of the day, as long as you're able to take them consistently. For some, taking supplements first thing in the morning may be easiest, while others may find that taking them with dinner or just before bed works well for them.
Fruit juices such as orange juice, cherry juice, and watermelon juice are all good sources of magnesium, potassium, and phosphorus. According to the FNDDS, the average school container (124 grams) of 100% orange juice provides : 13.6 mg of magnesium.