Verified by Jonathan Purtell, Registered Dietitian Nutritionist
These two important minerals, zinc and magnesium, play key roles in maintaining a healthy immune system, supporting cell growth, and regulating various bodily functions, including blood sugar levels, blood pressure, and nerve health.
Zinc and magnesium can be found naturally in the body and also in the food and dietary supplements you eat. Due to their ability to promote good health, some individuals take zinc and magnesium together in a combined supplement. Nevertheless, consuming excessively high doses of one of these nutrients can interfere with the body’s ability to absorb the other.
1. Supports bone density and overall bone health.
(bone loss).
People tend to eat less than the recommended amounts of magnesium, zinc, and copper in their daily diets.
2. May Help Improve Sleep Quality
Individuals who took a supplement consisting of melatonin, magnesium, and zinc reported enhanced sleep quality, being able to fall asleep more easily and stay asleep for longer periods.
3. Partnering to Enhance Athletic Performance.
Among athletes. The review also mentioned that magnesium can affect sports performance due to its protective qualities and anti-inflammatory capabilities.
According to experts, diet quality might have a significant impact on immune function. Some research suggests that a diet rich in fruits and vegetables could help boost the immune system. However, more information is needed to fully understand the exact relationship between diet and immunity.
This treatment can help shorten the duration and reduce the severity of viral infections, such as the common cold, seasonal flu, and COVID-19.
Magnesium’s ability to facilitate the production and activation of other essential nutrients, such as vitamin D, also suggests that it could be beneficial in fighting off infections. Some scientists believe that taking magnesium and vitamin D supplements in conjunction with zinc may actually be effective at enhancing the body’s immune response.
5. May Improve Depression
(MDD).
Studies have indicated that taking zinc and magnesium supplements may help alleviate symptoms in individuals with depression; however, the reliability of these findings is inconsistent and additional study is required to validate the results.
The movement wherein you involve yourself in activities outside of work may help manage Type 2 diabetes.
Someone took a zinc and magnesium supplement for 12 weeks. Taking this supplement combination led to better metabolic health, including lower blood sugar and insulin levels.
Having healthy levels of good cholesterol and fewer markers of inflammation and oxidative stress (a imbalance of beneficial antioxidants and damaging free radicals).
7. Lowering Blood Pressure
Research has been conducted on the effects of zinc and magnesium on blood pressure, revealing a notable impact.
It widens or opens up the blood vessels.
Research has shown that taking magnesium supplements can help lower blood pressure readings for both the top and bottom numbers. This benefit is thought to be caused by magnesium’s ability to promote healthy blood flow and improve the overall condition of blood vessels.
This brain implant may decrease the number of migraines you experience.
After utilizing the system for eight weeks.
In addition, various studies have shown the same outcomes when individuals who took zinc were also consuming other crucial minerals such as magnesium.
9. Eating a diet rich in EYEWITNESS-recommended nutrients may reduce your risk of developing age-related macular degeneration (AMD).
This eye disease progressively worsens central vision over time. There’s evidence indicating that low levels of various nutrients, like magnesium, may increase the risk of this eye disease. On the other side, some research has shown that taking a multivitamin containing zinc can help slow down vision loss caused by this eye condition.
Who May Benefit from Taking This Supplement Combination?
Certain health conditions, like those that impact your body’s ability to absorb nutrients, may increase your risk of being deficient in both zinc and magnesium. For instance, some individuals might benefit from combining zinc and magnesium supplements if they have health conditions such as:
- Gestational diabetes
- Heart disease
- (high cholesterol)
- Insulin resistance
- Inflammatory disorders
- Type 2 diabetes
- Ulcerative colitis
- Vitamin D deficiency
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These medications can be obtained over the counter at pharmacies and drugstores.
Magnesium can be purchased in a variety of forms, such as magnesium citrate, magnesium aspartate, or magnesium chloride, and others. Zinc supplements may be available in the form of zinc gluconate, zinc sulfate, and zinc acetate.
Maintaining adequate levels of zinc and magnesium is crucial, and for optimal absorption, it’s recommended to take these supplements with meals. Exceeding the recommended dosages can cause unpleasant side effects, such as nausea and diarrhea. Furthermore, extremely high levels of zinc may hinder the body’s ability to absorb magnesium.
Dosage
According to the National Institutes of Health the suggested daily allowance of magnesium from supplements is:
- : 65 milligrams (mg)
- : 110 mg
- : 350 mg
- 350 mg
in addition to food, also from medications and other sources,
- : 4 mg
- : 5 mg
- : 7 mg
- : 12 mg
- : 23 mg
- : 34 mg
- 40 mg
Is the Combo Suitable for All Users?
For the vast majority, taking zinc and magnesium supplements together in moderation is generally considered safe.
If you have an underlying health issue or worries about potential side effects, you should talk to your healthcare provider about it. Be sure to share with them any other medications you’re taking so they can let you know if there will be any interactions.
Potential Drug Interactions
Zinc and magnesium might be less effective or even have negative side effects when taken with certain medications. Some medications can interfere with the body’s ability to absorb these essential nutrients. Conversely, taking zinc and magnesium around the same time as certain medications may cause them to lose their potency.
Be sure to discuss with your healthcare provider the possibility of taking zinc if you’re already taking any of the following medicines:
- Tetracycline and quinolone antibiotics
- Thiazide diuretics
- An autoimmune, inflammatory disease of the joints.
Be sure to check with your doctor so you can take magnesium at the best time, or consider skipping it if you are taking:
- Antibiotics
- There are various medications used to treat osteoporosis, including bisphosphonates, hormone therapy, and RANKL inhibitors.
- and
- Diuretics
What About Combination Products?
Many dietary supplements contain a combination of zinc and magnesium along with other vitamins and minerals. If you have concerns about potential interactions or effects, it’s a good idea to consult with your healthcare provider.
**Important Roles of Zinc and Magnesium in the Body**
Zinc is an essential mineral that plays a significant role in various bodily functions. It is a vital component of hundreds of enzymes, supports immune function, and is necessary for wound healing, protein synthesis, and DNA synthesis.
Some food sources of zinc include:
1. Red meat
2. Poultry
3. Seafood, including oysters and crab
4. Fortified cereals
5. Beans and nuts
Magnesium is another important mineral that the body needs to function properly. It is involved in muscle and nerve function, blood sugar control, and blood pressure regulation.
Some food sources of magnesium include:
1. Dark leafy greens, such as spinach and kale
2. Nuts and seeds, like almonds and pumpkin seeds
3. Legumes, including black beans and lentils
4. Whole grains, including brown rice and quinoa
5. Fish, especially halibut and mackerel
The recommended daily intake of zinc and magnesium varies by age and sex, but a deficit in either of these essential minerals can lead to a range of health problems, including fatigue, weakness, and cognitive impairment.
If you would like to boost your intake of zinc, magnesium, or both, one option is to consume more zinc and magnesium-rich foods.
Foods high in zinc include:
- Milk, cheese, and yogurt, some examples of dairy products
- Fortified cereals
- Lentils
- Meats like beef, pork, and turkey, such as ground meat and poultry.
- Fish, including oysters, crabs, shrimp, lobsters, and sardines
- Seeds
Some key foods that are rich in magnesium include:
- Bananas
- Fortified cereals
- Lentils and beans
- Tree nuts like almonds, cashews, and peanuts
- Oatmeal
- Seeds like pumpkins and chia seeds.
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- Spinach
- Types of carbohydrates, including potatoes and rice, are good sources of starch.
- Yogurt and milk
Summary
Zinc and magnesium are vital nutrients that play a crucial role in facilitating various bodily functions. Some of the key benefits of consuming these minerals include enhanced bone strength, improved sleep, a stronger immune system, reduced blood pressure, a positive impact on mental health, improved athletic abilities, and better overall metabolic function. Additionally, zinc and magnesium may help minimize the risk of age-related vision loss and recurring migraines.
It’s crucial to avoid taking large amounts of zinc, as excessive intake can cause negative side effects and hinder your body’s ability to absorb magnesium. If you have concerns about possible drug interactions or adverse effects, consider consulting with your healthcare provider.
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