Can You Take Magnesium and Zinc Together?
Quick Answer
Yes. This combo is totally fine. ZMA products have been doing exactly this for decades. At normal doses (15-30mg zinc, 300-400mg magnesium), any absorption competition is negligible. Only worry if you're taking mega-doses of zinc (50mg+). Which you probably shouldn't be anyway.
Key Points
- Totally safe together at normal doses
- ZMA proves this combo works just fine
- Only a concern at 50mg+ zinc (unusual)
- Take with food for better tolerance
- Don't overthink mineral timing
Detailed Answer
Short answer: take them together, don't overthink it.
Yes, both minerals use some of the same absorption pathways. Technically they compete. But at real-world doses? The competition is so minimal it doesn't matter clinically.
ZMA (zinc magnesium aspartate) has been around forever. Athletes swear by it. If taking them together was a problem, that product wouldn't work. It does.
When DOES it matter? If you're taking therapeutic mega-doses of zinc (50mg+), which some people do for specific issues. At that level, you might want to separate them by a few hours. But standard supplementation? Pop them together with dinner and move on with your life.
Evidence Quality
Multiple high-quality studies support this
Key Sources:
- reviewMineral Interactions in Human Nutrition (Review)
- studyZMA Supplementation: Absorption and Efficacy Study
- reviewDivalent Mineral Absorption Mechanisms
Related Questions
Yep. Before bed is popular since both can help with sleep and recovery. Want to separate them anyway? Zinc with dinner, magnesium at bedtime. But honestly, together is fine.
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