Both zinc and magnesium occur naturally in the body and can be consumed in food and/or dietary supplements.
Because of their potential health benefits, some people take zinc and magnesium together in combination supplements.
However, taking excessively high doses of one may affect your ability to absorb the other.
Elena Noviello / Getty Images
Elena Noviello / Getty Images
1.
Some research suggests that zinc, too, could impact bone health.
The same review noted that magnesium could also impact sports performance because of its protective qualities and anti-inflammatory activity.
However, the results of these studies are mixed, and more research is needed.
May Reduce Blood Pressure
Both zinc and magnesium have been shown to have an effect on blood pressure.
Some studies suggest that zinc deficiency is linked tohypertension(high blood pressure).
Likewise, magnesium supplementation has been found to reduce both systolic and diastolic blood pressure.
This is likely due to magnesiums role in improving blood flow and blood vessel health.
Who Should Consider This Supplement Combo?
Taking too much of either micronutrient can result in side effects like nausea and diarrhea.
Whats more, taking extremely high doses of zinc can interfere with your bodys ability to absorb magnesium.
For most people, supplements that contain both zinc and magnesium are safe in reasonable doses.
In particular, certain drugs may negatively impact your ability to absorb either nutrient.
Zinc and magnesium are often found in dietary supplements that combine multiple vitamins and minerals.
Talk to your healthcare provider if youre concerned about any potential drug interactions or adverse effects.
National Institutes of Health - Office of Dietary Supplements.Zinc: Fact sheet for consumers.
National Institutes of Health - Office of Dietary Supplements.Magnesium: Fact sheet for consumers.
2021;10(2):127-139. doi:10.7762/cnr.2021.10.2.127
National Eye Institute.Age-related macular degeneration (AMD).
Last updated: September 28, 2022.
National Institutes of Health - Office of Dietary Supplements.Zinc: Fact sheet for health professionals.
National Institutes of Health - Office of Dietary Supplements.Magnesium: Fact sheet for health professionals.
