When to comes to supplementation, some supplements are better taken alone while others are better paired to maximize absorption and benefits.
Zinc and magnesium are undoubtedly two of the most powerful minerals out there, but can they be combined?
We’re talking about the role of zinc and magnesium in the body and why supplementing them together can increase their individual actions and give you a better result.
What Is Zinc?
Zinc is one of the seven essential minerals the body needs to maintain optimal function and is involved in various biochemical processes related to brain growth and function 1.
It is highly concentrated in areas of the brain that play a role in mood, including the cerebral cortical regions, hippocampus, lateral septum, and most amygdaloid nuclei. It’s also involved in various processes required for cell metabolism and the catalytic activity of more than 200 enzymes 2, 3.
However, it’s important to note that, unlike the fat-soluble vitamins, there is no endogenous storage system for zinc, so unless consumed daily, zinc stores may start to decline and over time result in a zinc deficiency.
Can I Take Zinc And Magnesium Together?
Zinc and magnesium are critical minerals involved in several physiological processes and, when taken together, may work synergistically to deliver better results.
If you’ve ever seen a supplement called ZMA, you’re looking at magnesium, zinc, and vitamin B6—a popular combination for many fitness enthusiasts due to the minerals’ role in the immune system and muscle function. Combining these nutrients has been shown to potentially improve strength and stamina, muscle recovery, and sleep.
But the thing with vitamins and minerals is that too much of anything can be problematic. With zinc, bioavailability is dependent on the intake of other critical minerals like copper, iron, and cadmium 4, but magnesium doesn’t appear to inhibit absorption, which means that taking zinc alongside magnesium could actually be advantageous.
The other aspect is that magnesium helps regulate zinc levels, while zinc enables more efficient magnesium absorption.
However, it is important to note that research does show that high doses of supplemental zinc can interfere with magnesium absorption.
One study found that 142 mg/day of zinc supplementation, which is well above the UL of 40mg/day, in healthy adult males significantly reduced magnesium absorption and disrupted magnesium balance 5, so sticking to the RDI with zinc is recommended to avoid complications.
The Benefits Of Zinc + Magnesium
Benefits Of Zinc
Unless you’ve been diagnosed with a deficiency, chances are you have thought little about zinc or what it does for your body. But we’ll tell you this—it plays some pretty important roles in:
- Growth and development
- Enzyme function
- Male reproductive health
- Immune function
- DNA synthesis
- Wound healing
- Gene expression
- Female fertility
Related Post: Does Zinc Help with Weight Loss?
Benefits Of Magnesium
Like zinc, magnesium is an essential mineral required for several physiological functions and biochemical reactions in the body. It functions namely as an intracellular cation that is required for the action of more than 325 enzymes, most of which regulate various aspects of brain function 1.
Magnesium also plays a vital role in reactions involving anabolism and catabolism of ATP in energy metabolism.
Other key functions of magnesium include 6:
- Energy production
- RNA, DNA, and protein synthesis
- Bone and cell membrane support
- Glucose metabolism
- Vitamin D and calcium homeostasis
- Ion transport
- Cell signaling and migration
- Blood pressure regulation
Related Post: Magnesium for Muscle Pain
A magnesium deficiency is generally caused by one of two things: Poor magnesium intake or enhanced loss of magnesium, either through the GI tract or the kidneys 7.
For most people, magnesium deficiency goes undiagnosed and doesn’t show many symptoms, but for athletes and fitness enthusiasts, magnesium loss can be exacerbated by intense exercise and can result in delayed or poor recovery.
Notable Vitamins and Minerals to Combine with Zinc
Zinc pairs well with other vitamins and minerals.
- Vitamin C - Zinc and Vitamin C are essential for regulating immune function.
- Selenium - Zinc and Selenium are a powerhouse combo for immunity.
- Vitamin A - Zinc is required for the body to use Vitamin A.
- Vitamin D - Zinc and Vitamin D work together to strengthen both innate and adaptive immunity.
- Vitamin B12 - Zinc works together with Vitamin B12 to reduce inflammation.
Zinc Deficiency 101
While zinc deficiency is largely the result of inadequate intake, other factors play into low levels.
Some research suggests that elevated stress levels, which come along with high-stress hormones (cortisol, epinephrine, and glucocorticoids) may increase the synthesis of zinc-binding metallothionein, which results in cellular sequestration of zinc and reduced serum zinc levels 8.
Additionally, because of its role in immune function, activation of the immune system uses zinc, further contributing to cellular zinc sequestration and reduced serum zinc levels.
Apart from that, we’re also consuming less food-derived zinc due to altered dietary and lifestyle patterns leading to poor intake and/or increased loss via the gastrointestinal tract or kidneys 9.
Poor dietary intake is one of the leading causes of zinc deficiency due to increased intake of more processed foods with lower amounts of bioavailable zinc; the levels of zinc are substantially lower in these foods due to chemical sequestration of metals and refinement of grains that removes minerals from the food.
Want to see what we mean? Studies show that white bread has 77.4% less zinc than whole wheat bread 10.
Other factors that can lead to zinc deficiency, which largely affect plant-based eaters or anyone who eats a primarily plant-based diet, include phytates, oxalates, fiber, polyphenols, and, to some extent, calcium.
Think you have a zinc deficiency? Watch for these signs 3:
- Failure and lack of gonadal development in males (deficiency during periods of growth and development)
- Skin changes
- Poor appetite
- Mental lethargy
- Delayed wound healing
- Neurosensory disorders
- Cell-mediated immune disorders
How Much Should I Take?
Where intake is concerned, both magnesium and zinc tend to be on the lower side. It’s estimated that more than 60% of US adults are consuming insufficient amounts of magnesium (RDA 310 mg/day for women and 400 mg/day for men aged 19–30) 11. The adequate intake for magnesium is as follows 12:
| Male | Female | |
| Birth to 6 months | 30mg | 30mg |
| 7-12 months | 75mg | 75mg |
| 1-3 years | 80mg | 80mg |
| 4-8 years | 130mg | 130mg |
| 9-13 years | 240mg | 240mg |
| 14-18 years | 410mg | 360mg |
| 19-30 years | 400mg | 310mg |
| 31-50 years | 420mg | 320mg |
And for zinc, the body requires much smaller amounts, thus the RDA is much lower 13:
| Male | Female | |
| 0-6 months | 2mg | 2mg |
| 7-12 months | 3mg | 3mg |
| 1-3 years | 3mg | 3mg |
| 4-8 years | 5mg | 5mg |
| 9-13 years | 8mg | 8mg |
| 14-18 years | 11mg | 9mg |
| 19+ years | 11mg | 8mg |
Final Thoughts
It’s important to remember that for athletes and anyone undergoing strenuous physical activity on a daily basis or dealing with complications that may exacerbate losses, the need for zinc and magnesium may increase due to increased loss. For athletes, a zinc deficiency can lead to loss of bodyweight, latent fatigue with decreased endurance, and a risk of osteoporosis, so ensuring you’re meeting your body’s needs is key to optimal performance 14.
Related Post: Best Zinc Supplement for Immune System
References
- B Dickerman, J Liu. Do the Micronutrients Zinc and Magnesium Play a Role in Adult Depression?Top Clin Nutr. 2011;26(3):257-267.
- HH Sandstead. Understanding zinc: recent observations and interpretations.J Lab Clin Med. 1994;124(3):322-327.
- AS Prasad. Zinc: an overview. 1995;11(1 Suppl):93-99.
- B Lö Dietary factors influencing zinc absorption.J Nutr. 2000;130(5S Suppl):1378S-83S.
- H Spencer, C Norris, D Inhibitory effects of zinc on magnesium balance and magnesium absorption in man.J Am Coll Nutr. 1994;13(5):479-484.
- RK Rude, ME Magnesium. In: Shils ME, Shike M, Ross AC, Caballero B, Cousins RJ, eds. Modern Nutrition in Health and Disease. 10thed. Baltimore: Lippincott Williams & Wilkins; 2006:223-247
- R Whang. Magnesium deficiency. Causes and clinical implications. 1984;28 Suppl 1:143-150.
- NM Tassabehji, RS Corniola, A Alshingiti, CW Levenson. Zinc deficiency induces depression-like symptoms in adult rats.Physiol Behav. 2008;95(3):365-369.
- R Whang. Magnesium deficiency causes and clinical implications. 1984;28(suppl 1):143–150.
- HA Losses of vitamins and trace minerals resulting from processing and preservation of foods.Am J Clin Nutr. 1971;24(5):562–573
- HC Lukaski. Magnesium, zinc, and chromium nutriture and physical activity. Am J Clin Nutr. 2000;72(2 Suppl):585S-93S.
- https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/#en1
- https://ods.od.nih.gov/factsheets/Zinc-HealthProfessional/
- A Micheletti, R Rossi, S Rufini. Zinc status in athletes: relation to diet and exercise.Sports Med. 2001;31(8):577-582.
