Can I take magnesium and zinc together? Yes! All types of vitamins and minerals are in competition, in that they need the right conditions for your body to absorb them properly. Some minerals have mutual benefits, while some only counteract each other's level of absorption (known as bioavailability).
Magnesium supports muscle relaxation, nerve, heart, and bone health. Zinc is vital for normal growth and development, and supports the body's natural immune defense system. Taking a Magnesium and Zinc supplement together can support well-being.
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.
Best Time To Take Zinc And Magnesium Supplements
Anecdotal evidence suggests that magnesium is best to take in the evening as it may help to improve sleep. Zinc can be taken at any time of day, although it may cause stomach upset in some people when taken on an empty stomach.
Studies published in the Journal of American Geriatrics Society have revealed that the combination of Zinc, Melatonin and Magnesium is highly recommended to help improve the quality of sleep of insomnia patients. Zinc supplement, if taken at night will be beneficial for the body in multiple ways.
Zinc. 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.
Can I take magnesium with other minerals and vitamins? Yes. Vitamins and minerals all work in combination and rely on each other to be fully effective.
Magnesium begins to take effect after one week of consistent supplementation.
Zinc supplements are most effective if they are taken at least 1 hour before or 2 hours after meals. However, if zinc supplements cause stomach upset, they may be taken with a meal.
Your body doesn't need a large amount of zinc. The recommended daily allowance for adults is 8 - 11 mg. It's common to have slightly low levels of zinc, but taking a multivitamin, plus eating a healthy diet, should give you all the zinc you need.
Magnesium sulphate does not react with zinc. This is because magnesium is more reactive tan zinc, and so it has a higher tendency to form positive ions than zinc. Hence zinc cannot replace the magnesium ion in the compound, whereas if it were the other way around it would definitely be possible.
Don't use calcium, zinc, or magnesium supplements at the same time. Also, these three minerals are easier on your tummy when you take them with food, so if your doctor recommends them, have them at different meals or snacks.
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.
Combining multiple supplements or taking higher-than-recommended doses can increase the risk that they can cause harm, said Kitchin. "You really can't get toxic doses of nutrients through food, but you can absolutely get toxic doses through supplements," Kitchin said.
Can you take vitamin D and magnesium together? Yes. In fact, it's probably best to take both together. Because so many people have low magnesium levels, vitamin D supplements on their own aren't very helpful for a large portion of the population.
Supplementing vitamin B6 may improve sleep quality and duration. A 2019 study also found that taking a supplement of magnesium, melatonin, and vitamin B complex for 3 months improved sleep and helped treat insomnia.
Magnesium supplements should be taken with meals. Taking magnesium supplements on an empty stomach may cause diarrhea.
Magnesium deficiency is diagnosed via a blood test and sometimes a urine test. Your doctor may order the blood test if you have symptoms such as weakness, irritability, abnormal heart rhythm, nausea and/or diarrhoea, or if you have abnormal calcium or potassium levels.
Magnesium for sleep
Some studies have found that magnesium supplements can: Make it easier to fall asleep. Improve sleep quality. Reduce symptoms of restless legs syndrome, which can interfere with a good night's sleep.
Although many people use magnesium for sleep support, it isn't known to cause tiredness during the day. However, if you want to maximize the benefits for better sleep, it's best to take your magnesium supplement an hour or two before bedtime.
Since magnesium is more reactive than zinc, it will displace the zinc ions in solution, forming a magnesium chloride solution as solid zinc forms.
From the reactivity series, the order of reactivity is Magnesium (Mg) > Aluminium (Al) > Zinc (Zn) > Iron (Fe). So, magnesium is the most reactive among the given metals and thus it's rate of reaction will be fastest (to react with steam).