Can You Take Zinc and Magnesium Together? (7 min.)

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Summary: Wondering if you can take zinc and magnesium together? Learn how these two essential minerals work in the body, whether they affect each other’s absorption, and the best way to include both in your supplement routine for balanced, science-based support.†

Many people who use dietary supplements ask whether it is safe or wise to take zinc and magnesium at the same time. After all, both are essential minerals with wide-ranging roles in the body, but mineral absorption is complex, and nutrients can interact.

The short answer is yes, it’s generally safe to take zinc and magnesium in the same daily supplement regimen. Some interference is possible, especially with large doses, but in typical supplement amounts, it is often modest.

Many multivitamins include both zinc and magnesium in balanced amounts, designed to support overall health and simplify supplement routines†. Read on to understand more about how these minerals interact and how to take them effectively.

What Are the Benefits of Magnesium Supplements?

Magnesium is involved in more than 300 enzymatic reactions in the body, touching everything from energy metabolism to nerve signaling, muscle relaxation and bone health†. Its importance can’t be overstated.

Key benefits of magnesium supported by research include:

Blood pressure and cardiovascular health†. A meta‑analysis of randomized controlled trials found magnesium supplementation produced modest but statistically significant reductions in both systolic and diastolic blood pressure†. Another review suggested that magnesium intake supports vascular function and overall cardiovascular health†.
Insulin sensitivity and metabolic health†. Some trials show magnesium improves insulin sensitivity, especially in people with low baseline magnesium levels or pre-diabetes†.
Bone health†. Magnesium helps with bone mineralization and supports bone strength and density†.
Mood, sleep and neurological benefits†. A number of trials and reviews suggest magnesium supplementation may reduce anxiety symptoms, improve sleep quality and even support brain function†. For example, one review described how magnesium plus zinc supplementation reduced scores on anxiety/depression scales†.
Relief of PMS and hormonal balance†. Some evidence suggests that magnesium can help alleviate mild premenstrual symptoms, such as mood changes or discomfort†.

Because many people do not meet the recommended dietary intake through diet alone (especially considering losses via urine and waste), magnesium supplements such as Cooper Complete’s 120mg Magnesium Glycinate are widely used.

The U.S. Office of Dietary Supplements notes supplementation above 350 mg/day (for those without kidney impairment) is the tolerable upper limit, as excessive intake may cause diarrhea or other gastrointestinal (GI) effects.

What Are the Benefits of Zinc Supplements?

Zinc is a trace but indispensable mineral, acting as a cofactor for more than 300 enzymes and playing roles in immunity, protein synthesis, wound healing, DNA synthesis and cell division†.

Key benefits of zinc supplements include:

Immune function†. Zinc is crucial in both innate and adaptive immunity†. Deficiency impairs T-cell function and increases susceptibility to infections. Many clinical guidelines support zinc supplementation in zinc-deficient individuals to reduce infection risk†.
Wound healing and skin health†. Zinc supports collagen synthesis and tissue repair; supplementation may aid recovery from injuries or skin lesions in individuals with insufficient zinc†.
Support in deficiency-related conditions†. In cases of dietary inadequacy, malabsorption disorders or increased losses (for example, from chronic diarrhea), zinc supplements help restore normal status and its associated functions†.
Potential antioxidant and anti-inflammatory effects†. Some studies report that zinc helps reduce oxidative stress markers and inflammatory pathways, although the strength of the evidence is variable†.
Mood and cognitive support†. A subset of trials suggests zinc as adjunctive therapy in depression can help improve outcomes, especially in people with low zinc status†.

Zinc is needed only in small amounts, typically 10–30 mg daily in supplements. Excess zinc can interfere with other minerals (notably copper) or cause GI upset.

Does Zinc Interfere with Magnesium Absorption?

A common concern is whether zinc and magnesium compete for absorption when taken together.

However, the clinical evidence for a strong interference between usual supplemental doses of zinc and magnesium is modest.

A Health.com article mentions zinc and magnesium may interfere if taken together, particularly at high doses (for example, “If you take a very large dose of zinc with magnesium, the zinc can ‘win’ this competition, leading to less magnesium being absorbed.”)
The review Micronutrient interactions: Magnesium and its synergies in maternal nutrition states that magnesium supplementation may interfere with the absorption of zinc (and iron, calcium) in some settings.

In practical terms:

If the doses of zinc and magnesium are reasonable (within supplement norms), interference is unlikely to be clinically meaningful in healthy individuals with adequate nutritional status.
Most multi‑mineral formulations are balanced to minimize competition between nutrients.
To maximize absorption and avoid any competitive effect, some practitioners suggest spacing the two supplements by 1–2 hours.

Thus, while zinc can interfere with magnesium absorption under certain conditions (especially at high doses), in most typical supplement regimens, zinc and magnesium can safely be taken together.

What Is the Best Time of Day to Take Zinc and Magnesium?

Given the potential for mineral–mineral interference, timing is key. Here are some practical tips based on research and clinical experience:

Take magnesium in the evening, if possible.
Magnesium is commonly taken in the evening because it supports muscle relaxation and restful sleep†. Some supplement protocols instruct taking magnesium (plus zinc and B6) 30–60 minutes before bedtime on an empty stomach. Furthermore, because magnesium can relax muscles†, evening use often aligns well with daily rhythms.

Take zinc earlier or spaced apart from other minerals.
When zinc is given separately, taking it in the morning or midday, apart from high-calcium or high-iron meals or supplements, is often advised. This spacing reduces competition from other minerals in meals.

Separate mineral supplements by at least 1–2 hours.
To minimize interference, many clinicians suggest staggering zinc, magnesium, calcium and iron supplements across the day. For example:

Morning: zinc (with food)
Midday or afternoon: iron or calcium (if needed)
Evening: magnesium (on its own or with minimal competition)

Take supplements with food.
Some forms of magnesium may cause GI upset if taken on an empty stomach. Zinc may also upset the stomach in some people when taken without food. Always follow label instructions.

Consider the total daily dose rather than the exact timing.
While timing reduces competition, the overall adequacy of zinc and magnesium intake (via diet + supplements) is foremost. Maintaining consistent daily intake is more important than fine-grained timing in most cases.

Account for interactions with medications or other nutrients.
If you take medications that bind minerals (for example, certain antibiotics, thyroid medications, or proton pump inhibitors), ensure there is an appropriate spacing (often 2 hours) between your mineral supplements.

Frequently Asked Questions

Is it safe to take zinc and magnesium together?
Yes. For most people, taking zinc and magnesium supplements together is safe and well tolerated†. If using high doses, consider spacing them apart to reduce competition for absorption.

Should I take zinc or magnesium first?
Take zinc earlier in the day with food and magnesium later, ideally before bed, to align with absorption and digestive comfort†.

Can I take zinc and magnesium with a multivitamin?
Absolutely. Many multivitamins already include both minerals in balanced amounts designed for optimal absorption†.

Practical Takeaways

While it’s possible for some interference to occur between zinc and magnesium, especially if doses are large, in typical supplement amounts, it is not a concern. You can reduce competition by staggering doses: e.g., zinc earlier, magnesium later (especially before bed), with 1–2 hour gaps from calcium or iron supplements.

Choose supplement forms, such as magnesium glycinate, that are gentle on digestion and well absorbed†.

Before taking magnesium and/or zinc, it is important to consult with your physician or health care provider and monitor your overall intake of minerals. Especially if you have kidney disease or gastrointestinal disorders or take multiple medications, consult your health care provider before combining multiple mineral supplements.

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