Taking zinc and magnesium supplements together can cause digestive issues like nausea, diarrhea, and stomach cramps, with high doses increasing risks like copper deficiency (from zinc) and severe weakness (from magnesium), potentially interfering with medications like antibiotics and requiring medical consultation, especially with kidney problems.
Both magnesium and zinc are usually well-tolerated, but you can potentially take too much of one or both of these minerals: Zinc: Large amounts of zinc can lead to diarrhea, abdominal pain, vomiting, fatigue, and damage to the nervous system. It can even be lethal if taken in extremely high amounts.
Taking zinc and magnesium at recommended doses is generally safe for healthy adults, but excessive intake or certain health conditions can increase the risk of unpleasant or harmful side effects.
Taking zinc and magnesium together can sometimes irritate the stomach lining, leading to upset stomach or nausea. This reaction is often due to the minerals' effects on gastric acid and digestion. To reduce symptoms, try taking supplements with food or splitting doses throughout the day.
Taking extra zinc supplements can sometimes lead to diarrhea, especially if taken in high doses or on an empty stomach. Zinc may irritate the gastrointestinal tract, causing loose stools or discomfort. To reduce side effects, take zinc with food and avoid exceeding recommended amounts.
People who consume too much zinc may have nausea, vomiting, and diarrhea. Inhaling zinc oxide fumes can cause rapid breathing, sweating, fever, muscle aches, and a metallic taste in the mouth—a disorder called metal fume fever.
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.
If you're taking a Zinc supplement, don't take it at the same time as Copper, Iron, or Phosphorus supplements. Instead, space them out a couple of hours apart. [5] In general, large amounts of minerals taken at the same time as other minerals will reduce absorption of each other.
Magnesium is found naturally in many foods, including nuts, seeds, legumes, whole grains, fruits, and vegetables, and is also available as a dietary supplement. Certain medications should not be taken with magnesium, including certain antibiotics, PPI drugs, diuretics, bisphosphonates, and high doses of zinc.
Magnesium deficiency symptoms start mild with fatigue, weakness, loss of appetite, nausea, vomiting, and headaches, but progress to more severe issues like muscle cramps/spasms, numbness, tingling, anxiety, insomnia, abnormal heart rhythms, and even seizures, affecting nerve, muscle, and brain function crucial for overall health.
Zinc disadvantages primarily stem from excessive intake, causing short-term issues like nausea, vomiting, diarrhea, headaches, and loss of appetite, with long-term high doses leading to serious problems like copper deficiency (causing neurological issues, anemia), reduced immune function, and lower "good" HDL cholesterol. It can also interact with medications and cause temporary loss of smell if inhaled via nasal sprays.
Very high doses of magnesium can lead to magnesium toxicity, which can cause hypotension, vomiting, difficulty breathing, irregular heartbeat, cardiac arrest, and other signs and symptoms.
The National Institutes of Health(NIH) points to studies that suggest that high doses of magnesium from dietary supplements or medications can result in diarrhea accompanied by nausea and abdominal cramps. Some medications also have the potential to interact with magnesium supplements in other adverse ways.
Those who take high doses of zinc supplements can experience a lack of anagen development, which causes hair loss, but at the same time, one form of zinc treatment can actually encourage hair growth.
Zinc and magnesium are generally safe to take together. But very high doses of zinc (142 mg per day or more) can prevent your body from absorbing magnesium. That being said, it's recommended to take no more than 40 mg of zinc per day.
Mild hypermagnesemia (less than 7 mg/dL) - Asymptomatic or paucisymptomatic: weakness, nausea, dizziness, and confusion. Moderate hypermagnesemia (7 to 12 mg/dL) - Decreased reflexes, worsening of the confusional state and sleepiness, bladder paralysis, flushing, headache, and constipation.
However, it's best to avoid taking magnesium supplements with certain foods and drinks, as they may interfere with how well your body absorbs it.
Some good sources of magnesium are:
You should not mix magnesium with certain antibiotics (tetracyclines, fluoroquinolones), bisphosphonates, diuretics, proton pump inhibitors, some blood pressure drugs, and diabetes medications, as it can block absorption or alter effects, requiring spacing or avoidance. Also, separate magnesium from high doses of zinc, iron, calcium, and high-fiber/phytate/oxalate foods to prevent interference with absorption.
Objective: Both zinc (Zn) and magnesium (Mg) are widely used as nutritional supplements and the possibility was considered that Zn may interfere with the absorption of Mg, similar to previously reported results [1,2] obtained with the same dose of supplemental Zn on the absorption of calcium (Ca).
Zinc may interact with certain medications, such as quinolone antibiotics, tetracycline antibiotics, and penicillamine. In addition, some diuretics can decrease serum zinc concentrations by increasing zinc excretion in urine.
However, the following supplement pairs generally raise red flags and are considered best avoided.
Bananas are the richest fruit in magnesium. If eaten dried, its magnesium content is higher. More generally, dried fruits such as figs, dates and apricots are an important source of magnesium. Recipe idea: Try a banana-spinach smoothie.
What Vitamins Should You Not Take At Night? It may not be ideal to take vitamin D, B complex vitamins, and multivitamins at night. Research suggests vitamin D can interfere with the effects of melatonin and interrupt sleep. B complex vitamins may cause a boost in energy and cause sleep disruptions.
This might happen if you don't eat enough zinc-rich foods or you have a medical condition that affects how your body absorbs or uses zinc. Symptoms can include diarrhea (typically in infants), hair loss, nail changes and skin rashes or lesions.