Medically reviewed by Dr. Reina Punj, MBBS, PG Diploma in Endocrinology (University of South Wales), Lead Physician, Excelgenics Clinical Panel.
Minerals like zinc and magnesium play a very important role in overall health. Both are essential nutrients involved in many body functions, from energy production to the immune system and muscle function. A common question is: can I take zinc and magnesium together, and is it fine to take them at night?
Here is what the evidence says, from the Excelgenics team. For more on choosing a magnesium supplement, see our Magnesium Supplements Guide.
Understanding the Role of Magnesium in Your Body
Magnesium is a cofactor in more than 300 enzyme systems in the body. It contributes to:
- Normal energy-yielding metabolism
- Normal muscle and nerve function
- The maintenance of normal bones
- Normal heart rhythm, as part of normal muscle function
Low magnesium can contribute to muscle cramps, tiredness, low mood and poor sleep, although these have many other causes too. For this reason, many people add a magnesium dietary supplement to their routine when their diet falls short.
Among the forms available, magnesium bisglycinate is generally considered gentle on the stomach. Organic and chelated forms are better absorbed than magnesium oxide, which is poorly absorbed.
If you are looking for a natural magnesium supplement, you can explore Excelgenics Magneva, which is made with magnesium bisglycinate.
The Importance of Zinc in Daily Nutrition
Like magnesium, zinc is an essential mineral that supports many body functions. It contributes to:
- Normal function of the immune system
- Normal wound healing
- The maintenance of normal skin
- Normal growth and development
Zinc is also involved in protein synthesis and DNA formation. A lack of zinc can be associated with lowered immunity, slow wound healing, hair shedding or poor appetite.
Can You Take Zinc and Magnesium Together?
Yes, for most healthy adults, zinc and magnesium can be taken together at normal supplement doses. Both minerals are needed for many of the same enzyme systems, and many multi-mineral products contain both.
The main caution is dose. According to the US National Institutes of Health, very high zinc doses (142 mg a day in one study) might interfere with magnesium absorption. That is far above the adult upper limit for zinc of 40 mg a day. At sensible doses, taking them together is not expected to cause a problem.
Why They Work Well Together
- Complementary roles: Both zinc and magnesium are needed for normal enzyme activity and energy metabolism.
- Muscle and tissue support: Magnesium contributes to normal muscle function, while zinc contributes to normal protein synthesis and tissue repair.
- An easy evening routine: Many people prefer to take magnesium in the evening as part of winding down, and zinc can fit into the same routine, ideally with food.
Best Way to Take Zinc and Magnesium
If you take both minerals, these simple tips help:
- Time of consumption: Magneva is best taken 30–60 minutes before bedtime with water or a light meal. Zinc can upset the stomach if taken on an empty stomach, so taking it with dinner or a snack is sensible.
- Dosage balance: Stay within safe limits. The NIH upper limit is 350 mg a day for supplemental magnesium and 40 mg a day for zinc in adults. Taking 50 mg or more of zinc a day for several weeks can lower copper levels.
- Form of supplement: Choose forms that suit your stomach. For magnesium, a magnesium bisglycinate supplement like Excelgenics Magneva is generally gentle on the stomach.
About Excelgenics Magneva: Your Natural Magnesium Supplement
Excelgenics Magneva provides magnesium bisglycinate 1,590 mg per tablet, equal to 350 mg of elemental magnesium, plus 1.9 mg of vitamin B6 (pyridoxine HCl). Take 1 vegan tablet a day.
Key Benefits of Excelgenics Magneva:
- Magnesium contributes to normal muscle function
- Magnesium contributes to normal functioning of the nervous system and normal psychological function
- Magnesium contributes to normal energy-yielding metabolism and the reduction of tiredness and fatigue
- Vitamin B6 contributes to normal psychological function
- Vegan tablet, formulated for daily use
Whether you are an athlete, a working professional or simply busy, Magneva can help you meet your daily magnesium needs.
Who Can Benefit from Taking Magnesium and Zinc Together?
This combination may suit:
- Athletes and fitness enthusiasts
- People under ongoing stress or with irregular sleep routines
- People on restrictive diets that may lack essential minerals
- Older adults, who may absorb some nutrients less efficiently
Adding a natural magnesium supplement like Magneva and, where needed, a zinc supplement to a balanced diet can help you meet your daily mineral needs.
Safety Tips Before You Start
- Check with your healthcare provider before adding new supplements, especially if you have a medical condition or take medication.
- Magneva provides 350 mg of magnesium, the NIH upper limit for supplements, so do not take it with other magnesium supplements, or with a multi-mineral that also contains magnesium.
- Magnesium can cause loose stools, nausea or stomach cramps. If you have kidney disease, take magnesium only on medical advice.
- Both magnesium and zinc can reduce the absorption of certain antibiotics (tetracyclines and quinolones), and magnesium can affect bisphosphonates. Take these at a different time; ask your pharmacist about spacing.
- Follow the recommended dosage on the product label, and store supplements in a cool, dry place away from direct sunlight.
Excelgenics Expert Advice
Our view at Excelgenics: zinc and magnesium can both be part of a healthy lifestyle, especially when you choose sensible doses and forms that suit you. The key is quality, balance and consistency.
With Excelgenics Magneva, you get magnesium bisglycinate, a form that is generally well tolerated.
By maintaining adequate magnesium and zinc intake, you support normal energy metabolism, a normal immune system, and normal muscle and nerve function.
Final Thoughts
Yes, for most adults zinc and magnesium can be taken together, including at night, as long as you stay within safe doses and take zinc with some food.
If you are looking for a magnesium dietary supplement, try Excelgenics Magneva, made with magnesium bisglycinate.
Support your health the smart way with Excelgenics.
References
- National Institutes of Health, Office of Dietary Supplements. Magnesium: Fact Sheet for Health Professionals. ods.od.nih.gov
- National Institutes of Health, Office of Dietary Supplements. Zinc: Fact Sheet for Health Professionals. ods.od.nih.gov
This article is for general education and is not medical advice. Food supplements are not intended to diagnose, treat, cure or prevent any disease. Consult a qualified healthcare professional before starting any supplement, particularly if you are pregnant, breastfeeding, have a medical condition or take medication.
