Can you take Magnesium and Zinc together?

NoteStrong evidence

Yes — this only matters at very high zinc doses.

What to do: Keep zinc within the 40 mg/day upper limit.

Dose matters: Zinc at this level has been shown to impair magnesium balance.

Very high zinc can reduce magnesium absorption

A trial using 142 mg/day of zinc (far above the UL) reduced magnesium absorption and balance. At normal doses (≤40 mg) no meaningful effect is expected — which is why ZMA-type products combine them.

Evidence level: Strong evidence — Randomized trials or authoritative reviews (e.g. NIH ODS).

Sources

  1. NIH Office of Dietary Supplements — Magnesium Fact Sheet for Health Professionals
  2. NIH Office of Dietary Supplements — Zinc Fact Sheet for Health Professionals

Suggested timing for Magnesium and Zinc

Dinner

~19:00

Bedtime

~22:30

Taking more than these two?

Add the rest of your stack and your medications for a complete check and timing plan.

Check my full stack

Buying guide

What to look for on the label

Form and quality matter as much as dose.

  • Magnesium

    • • Magnesium glycinate (well tolerated, popular for sleep)
    • • Magnesium citrate (also a mild laxative)
    • • Avoid magnesium oxide if absorption matters

  • Zinc

    • • Zinc picolinate, bisglycinate or citrate
    • • If you take ≥25 mg daily long-term, choose a formula that includes 1–2 mg copper

Related interactions

Calcium + MagnesiumVery high calcium may reduce magnesium absorptionMagnesium + Vitamin D3Magnesium is required to activate vitamin DMagnesium + Psyllium HuskFiber can reduce magnesium absorptionMagnesium + PotassiumLow magnesium makes low potassium hard to fixCopper + ZincHigh-dose zinc can cause copper deficiencyIron + ZincZinc and iron compete when taken together without food

Learn more about Magnesium and Zinc.