Can you take Magnesium and Zinc together?
Above 200 mg magnesium, there's meaningful competition with zinc for intestinal uptake. At typical doses, coexistence is usually fine.
Severity
Caution
Evidence
moderate
Timing
Separate at high doses.
How it works
Both minerals compete for shared intestinal transport mechanisms at high luminal concentrations.
The competition becomes significant above 200 mg magnesium taken simultaneously with zinc. ZMA supplements (zinc + magnesium + B6) combine them at moderate doses without clinical issues, suggesting the interaction is dose-dependent rather than absolute.
What to do
At high doses, separate by two hours — magnesium in the evening, zinc with dinner. At standard doses (under 200 mg magnesium), taking them together is fine.
Frequently asked
Should I separate Magnesium and Zinc?
Consider separating them. Separate at high doses. Together at moderate doses. Consult a healthcare professional for personalised advice.
Why do Magnesium and Zinc interact?
Both minerals compete for shared intestinal transport mechanisms at high luminal concentrations.
How strong is the evidence for this interaction?
The evidence is moderate. Some studies support this interaction, but more research may be needed.
About these supplements
Other Magnesium interactions
Other Zinc interactions
Related reading
Check your full stack
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1 flagZinc and Iron compete for the same absorption pathway. Take at least 2 hours apart.
Supplements
This information is for educational purposes only. It is not medical advice and does not diagnose, treat, cure, or prevent any disease. Always consult a qualified healthcare professional.