Key takeaways:
It’s safe to take zinc and magnesium together as long as you stay within the recommended daily amounts.
Most people don’t need to separate zinc and magnesium supplements. But timing matters if you’re taking high doses or certain medications.
Both zinc and magnesium support your health in different ways, including your mood and metabolism. But taking them together doesn’t appear to provide any added benefits.
Save on related medications
Zinc and magnesium are two popular supplements. As supplements become a more routine part of people’s health routines, it’s important to understand how different ones can interact with each other — especially if you take them together.
So far, studies haven’t shown that taking zinc and magnesium together offers extra health benefits. But there’s also little evidence that taking them together is harmful. Still, there are a few additional things to know about these two supplements together.
Can you take zinc and magnesium together?
Yes, you can take zinc and magnesium together. But you don’t have to, and you may not want to. Here’s why.
Search and compare options
There’s very little research on what happens when you take zinc and magnesium together.
There’s one study that suggests that zinc may decrease magnesium absorption. But the study participants were also taking calcium supplements. They were also taking very high doses of zinc — more than the upper recommended limit of 40 mg per day.
Another study suggests that taking zinc and magnesium together may be helpful if you have certain health conditions. In one small study of people with Type 2 diabetes and heart disease, taking both supplements together was beneficial.
Compared with the placebo group, people who took zinc and magnesium had:
Lower blood sugar
Better insulin levels
Higher levels of “good” cholesterol
Decreased markers of heart disease in their blood
But it’s not clear whether these benefits were necessarily caused by taking zinc and magnesium together.
What are the benefits of zinc and magnesium?
The best way to understand the potential benefits of zinc and magnesium is to look at each supplement separately.
Zinc benefits
Below is a sampling of studies supporting the potential health benefits of zinc.
Immune system health
Zinc has been shown to play a role in immune system health. Getting enough zinc helps your body fight off germs better. Taking zinc lozenges or syrups at the first sign of a cold may also help shorten the length of your symptoms.
Eye health
Some research suggests that zinc may decrease your risk of developing an eye condition called age-related macular degeneration (AMD). In adults ages 55 years and older in the Netherlands, eating foods higher in zinc was linked to lower rates of AMD. A similar study in Australia found similar results among people taking zinc supplements of at least 15.8 mg per day.
Mood
In one study, 30 women took 7 mg of zinc daily along with a multivitamin for 10 weeks. They reported lower levels of depression and anger. Other studies found that taking zinc alongside an antidepressant medication relieved depression symptoms more than taking the medication alone.
Metabolic health
A large review study found that taking zinc supplementation, ranging from 7.5 mg to 660 mg per day, reduced fasting blood sugar and hemoglobin A1c levels and helped regulate insulin levels. These results were seen in both people at high risk for developing Type 2 diabetes and those with Type 2 diabetes.
Migraines
Taking 220 mg of zinc daily for 8 weeks reduced headache pain and migraine frequency in a group of 80 adults.
Magnesium benefits
Some of the benefits of magnesium overlap with those of zinc. But it’s likely that magnesium provides these benefits in different ways.
Metabolic health
One large study found that people who ate diets high in magnesium or took 100 mg of magnesium supplements daily had a lower risk of developing diabetes. But the existing data doesn’t support the idea that magnesium supplements improve blood sugar levels in people who already have diabetes.
Mood
In one study, adults with depression reported feeling better after taking about 250 mg of magnesium once a day for 6 weeks. They didn’t take other medications or supplements during this time. Overall, studies on magnesium and depression have had mixed results. Some research has also found a link between low magnesium levels and depression and anxiety.
Blood pressure
Magnesium relaxes your blood vessels and may help lower blood pressure. In one study, people with normal and high blood pressure who took an average of 368 mg of magnesium daily for 3 months saw a small decrease in blood pressure. Another review found that people with high blood pressure who took 300 mg to 1,006 mg of magnesium daily for 1 to 6 months saw a decrease in systolic blood pressure.
Migraines
Headache experts have long recommended magnesium as a helpful treatment for migraines. The American Headache Society and American Migraine Foundation recommend 400 mg to 600 mg of magnesium oxide daily for migraine prevention. This is above the recommended daily limit of 350 mg for adults. Because of this, it’s important to talk with your healthcare team before using magnesium supplements for headache prevention.
Bone health
Magnesium-rich foods and supplements have been shown to increase bone strength in both adult men and women. This can be especially important for older adults who are at risk of osteoporosis. One study even found that daily magnesium supplements for a month decreased bone loss in postmenopausal women.
When is the best time to take zinc and magnesium?
If you’re taking high doses of either zinc or magnesium, take them at different times. For example, take one in the morning and the other in the evening before bed. Many people prefer taking their magnesium in the evening because it may help with sleep.
If you’re taking smaller doses, there isn’t a best time of day to take them. You may find that morning is easier for you to remember. You may prefer taking them before bed as part of your nighttime routine. If either supplement causes nausea or an upset stomach, take it with a meal.
What medications do zinc and magnesium interact with?
Zinc and magnesium can interfere with the absorption of certain medications, making certain medications less effective. These include:
Antibiotics: Tetracycline and quinolone antibiotics should be taken 2 hours before, or 4 to 6 hours after, zinc or magnesium supplements.
Calcium: Calcium supplements may interfere with the absorption of magnesium and zinc.
Penicillamine: This medication is used to treat rheumatoid arthritis. Zinc can decrease your absorption of the medication. To avoid this interaction, take zinc and penicillamine at least 1 hour apart from each other.
Osteoporosis medicines: Bisphosphonates, like alendronate, should be taken at least 2 hours apart from any magnesium supplements.
Thyroid hormone: Levothyroxine may not work as well if taken with magnesium.
Gabapentin: This medicine is used for nerve pain and seizures. If taken with magnesium, it may be less effective.
Certain medications may also cause your body to lose more zinc or magnesium through your urine. If these are particularly important supplements for you, it’s important to be aware of their interactions with:
Diuretics like thiazide, which are used to treat high blood pressure. These cause your body to lose more zinc and magnesium when you pee.
Proton pump inhibitors (PPIs) like omeprazole, are used to treat acid reflux. Like diuretics, PPIs can cause your body to lose more magnesium.
Frequently asked questions
Most people don’t need to take zinc or magnesium every day since they get enough of both nutrients from their diet. But if you’re deficient in either nutrient, you should take a supplement every day. You’re more likely to need more zinc or need more magnesium if you:
Have Type 2 diabetes
Drink alcohol often and for a long period of time
Have had surgery on your gastrointestinal tract
Have ulcerative colitis, Crohn’s disease, or celiac disease
Are an older adult with a chronic illness and take other medications
No, it’s not harmful to take zinc and magnesium together. If you take high doses of either supplement, your body may not absorb them as well though.
The recommended daily limits for adults are:
40 mg of zinc
350 mg of magnesium
Most people don’t need to take zinc or magnesium every day since they get enough of both nutrients from their diet. But if you’re deficient in either nutrient, you should take a supplement every day. You’re more likely to need more zinc or need more magnesium if you:
Have Type 2 diabetes
Drink alcohol often and for a long period of time
Have had surgery on your gastrointestinal tract
Have ulcerative colitis, Crohn’s disease, or celiac disease
Are an older adult with a chronic illness and take other medications
No, it’s not harmful to take zinc and magnesium together. If you take high doses of either supplement, your body may not absorb them as well though.
The recommended daily limits for adults are:
40 mg of zinc
350 mg of magnesium
The bottom line
For most people, it’s safe to take zinc and magnesium together. If you’re taking recommended doses, you generally don’t need to take them at different times of the day. But if you’re taking higher doses or certain medications, you may need to separate them to reduce interactions and help your body absorb them well.
If you’re not sure whether you need one or both supplements, talk to your healthcare team. They can help you decide if supplementation is right for you and recommend the safest way to take them.
Why trust our experts?
References
Ahmadi, H., et al. (2020). Zinc supplementation affects favorably the frequency of migraine attacks: A double-blind randomized placebo-controlled clinical trial. Nutrition Journal.
American Headache Society. (2021). Incorporating nutraceuticals for migraine prevention.
Aydin, H., et al. (2010). Short-term oral magnesium supplementation suppresses bone turnover in postmenopausal osteoporotic women. Biological Trace Element Research.
Barbagallo, M., et al. (2015). Magnesium and type 2 diabetes. World Journal of Diabetes.
Chen, J. C., et al. (2015). Combination therapy using chelating agent and zinc for Wilson’s disease. Journal of Medical and Biological Engineering.
Dominguez, L. J., et al. (2025). Magnesium and Migraine. Nutrients.
Gröber U. (2019). Magnesium and drugs. International Journal of Molecular Sciences.
Groenendijk, I., et al. (2022). Impact of magnesium on bone health in older adults: A systematic review and meta-analysis. Bone.
Hamedifard, Z., et al. (2020). The effects of combined magnesium and zinc supplementation on metabolic status in patients with type 2 diabetes mellitus and coronary heart disease. Lipids in Health and Disease.
Larsson, S. C., et al. (2007). Magnesium intake and risk of type 2 diabetes: A meta-analysis. Journal of Internal Medicine.
National Institute of Health, Office of Dietary Supplements. (2021). Magnesium fact sheet for consumers. U.S. Department of Health and Human Services.
National Institute of Health, Office of Dietary Supplements. (2022). Zinc fact sheet for consumers. U.S. Department of Health and Human Services.
Sawada, T., et al. (2010). Effect of zinc supplementation on mood states in young women: A pilot study. European Journal of Clinical Nutrition.
Spencer, H., et al. (1994). Inhibitory effects of zinc on magnesium balance and magnesium absorption in man. Journal of the American College of Nutrition.
Tan, J. S., et al. (2008). Dietary antioxidants and the long-term incidence of age-related macular degeneration: The blue mountains eye study. Ophthalmology.
Tarleton, E. K., et al. (2017). Role of magnesium supplementation in the treatment of depression: A randomized clinical trial. PLOS One.
Tepper, D. (2021). Magnesium and migraine. American Migraine Foundation.
van Leeuwen, R., et al. (2005). Dietary intake of antioxidants and risk of age-related macular degeneration. JAMA.
Verma, H., et al. (2017). Effect of magnesium supplementation on type 2 diabetes associated cardiovascular risk factors: A systematic review and meta-analysis. Journal of Human Nutrition and Dietetics.
Walden, D. M., et al. (2021). Effects of magnesium, calcium, and aluminum chelation on fluoroquinolone absorption rate and bioavailability: A computational study. Pharmaceutics.
Wang, X., et al. (2019). Zinc supplementation improves glycemic control for diabetes prevention and management: A systematic review and meta-analysis of randomized controlled trials. The American Journal of Clinical Nutrition.
Wessels, I., et al. (2017). Zinc as a gatekeeper of immune function. Nutrition.
Zhang, X., et al. (2016). Effects of magnesium supplementation on blood pressure: A meta-analysis of randomized double-blind placebo-controlled trials. Hypertension.
