Table of ContentsView AllTable of ContentsBenefitsWho Should Take Them?How to Take ThemAre They Safe?Combination SupplementsFood Sources

Table of ContentsView All

View All

Table of Contents

Benefits

Who Should Take Them?

How to Take Them

Are They Safe?

Combination Supplements

Food Sources

Zinc is an essential mineral in immune system health, protein and DNA synthesis, and healthy growth.Magnesium, another essential mineral, similarly affects protein and DNA production and how your muscles and nerves function. It also helps to regulate blood glucose (blood sugar) levels and blood pressure.

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.

1. Helps Maintain Bone Health

Magnesium intake has been linked to increased bone density, leading some researchers to wonder whether magnesium supplementation could work to prevent or treatosteoporosis(bone loss).

Some research suggests that zinc, too, could impact bone health. Athletes with low zinc levels have been found to have a higher risk of osteoporosis.Moreover, one 2015 study concluded that post-menopausal women withosteopeniawere more likely to consume less than the recommended amounts of magnesium, zinc, and copper in their diets.

2. May Improve Sleep Quality

Many researchers argue that magnesium is particularly sleep-promoting because of its ability to calm the central nervous system, reducing anxiety and stress. In one older study, older adults withinsomniaexperienced improvements in sleep quality, including the ability to fall asleep and stay asleep, after taking a supplement containing melatonin along with magnesium and zinc.

3. May Work Together to Boost Athletic Performance

There’s some evidence that zinc could boost athletic performance and energy due to its contribution to muscle function and protein production. According to a 2023 review, zinc deficiencies are associated with reduced body weight and endurance levels and increasedfatigueamong athletes. The same review noted that magnesium could also impact sports performance because of its protective qualities and anti-inflammatory activity.

4. May Improve Your Immune System

Zinc plays a key role in regulating your body’s inflammatory response and improving immune system function. Research indicates thatzinc supplementscan work to reduce the length and severity of viral infections, including from colds, the flu, and COVID-19.

5. May Improve Depression

Repeatedly in scientific literature, deficiencies in many key micronutrients, including zinc and magnesium, have been linked tomajor depressive disorder(MDD).

Some animal and human studies suggest that zinc and magnesium supplements could work to alleviate certain symptoms in those with depression. However, the results of these studies are mixed, and more research is needed.

6. May Help Manage Type 2 Diabetes

A 2020 study noted multiple health benefits for people withcoronary heart disease(CHD) andtype 2 diabeteswho took a zinc and magnesium supplement for 12 weeks. For example, taking this combination supplement resulted in improved metabolic health, such as lower blood sugar and insulin levels.

Study participants who took magnesium and zinc also showed improvements in their “good cholesterol” (high-density lipoprotein, orHDL, cholesterol) levels and fewer signs of inflammation and oxidative stress (an imbalance of helpful antioxidants and harmful molecules known as free radicals).

7. May Reduce Blood Pressure

Both zinc and magnesium have been shown to have an effect on blood pressure.

Likewise, magnesium supplementation has been found to reduce both systolic and diastolic blood pressure. This is likely due to magnesium’s role in improving blood flow and blood vessel health.

8. May Reduce Frequency of Migraines

Low magnesium levels have been found to be associated with more migraines, andmagnesium supplementsmay have a modest effect on the frequency of migraine attacks.A 2020 study found that zinc supplements reduced the frequency and severity ofmigraine headachesafter eight weeks of use.

What’s more, a handful of studies have found the same results when study participants took zinc in combination with other essential minerals, including magnesium.

Who Should Consider This Supplement Combo?

Some conditions, such as those that affect your ability to absorb nutrients from food, may make you more likely to have a deficiency in both zinc and magnesium. Examples of health conditions that might lead you to consider taking zinc and magnesium in combination include:

How to Take Them Together

Either as individual products or in combination, zinc and magnesiumdietary supplementsare sold over the counter (OTC) at pharmacies and drugstores.

Magnesium is often available in several forms such as magnesium citrate, magnesium aspartate, or magnesium chloride, among others.Forms of zinc typically found in supplements include zinc gluconate, zinc sulfate, and zinc acetate.

It’s important to take zinc and magnesium in the recommended dosages, and it’s best to do so with food. Taking too much of either micronutrient can result in side effects like nausea and diarrhea. What’s more, taking extremely high doses of zinc can interfere with your body’s ability to absorb magnesium.

Dosage

According to the National Institutes of Health (NIH), the recommended daily limit of magnesium in supplement form is as follows:

The NIH recommends the following daily limit of zinc, including zinc fromsupplementsas well as from food, medications, and other sources:

Is the Combo Safe for Everyone?

For most people, supplements that contain both zinc and magnesium are safe in reasonable doses.

However, you should speak to your healthcare provider if you have an underlying health condition or concerns about potential side effects. Always let your healthcare provider and pharmacist know about any other medicines you’re taking, so they can advise you about potential drug interactions.

Potential Drug Interactions

Both zinc and magnesium may be less effective or cause adverse effects when taken with certain drugs. In particular, certain drugs may negatively impact your ability to absorb either nutrient. In turn, zinc and magnesium could prevent certain medications from working properly, especially if taken around the same time.

Talk to your healthcare provider before taking zinc with any of the following medications:

Meanwhile, you should most likely avoid taking magnesium—or talk to your healthcare provider about the optimal timing—when you take:

What About Combination Products?

Zinc and magnesium are often found in dietary supplements that combine multiple vitamins and minerals. As with all other supplements, talk to your healthcare provider if you’re concerned about how any of these ingredients may interact with each other or affect you.

Food Sources of Zinc and Magnesium

If you would like to increase your intake of zinc, magnesium, or both, another way to do so is through food.

Foods that are rich in zinc include:

The following foods are good sources of magnesium:

Summary

Zinc and magnesium are essential nutrients that contribute to many of the body’s important functions. Potential health benefits of taking zinc and magnesium are improved bone health, sleep quality, immune response, blood pressure, mental well-being, athletic performance, and metabolic health, as well as a reduced risk of age-related macular degeneration (AMD) and chronic migraines.

Avoiding taking zinc in extremely high doses is important, as it can lead to harmful side effects and impair your ability to absorb magnesium. Talk to your healthcare provider if you’re concerned about any potential drug interactions or adverse effects.

18 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.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.Ghazzawi HA, Hussain MA, Raziq KM, et al.Exploring the relationship between micronutrients and athletic performance: A comprehensive scientific systematic review of the literature in sports medicine.Sports (Basel). 2023;11(6):109. doi:10.3390/sports11060109Mahdavi-Roshan M, Ebrahimi M, Ebrahimi A.Copper, magnesium, zinc and calcium status in osteopenic and osteoporotic post-menopausal women.Clin Cases Miner Bone Metab. 2015;12(1):18-21. doi:10.11138/ccmbm/2015.12.1.018Djokic G, Vojvodić P, Korcok D, et al.The effects of magnesium - melatonin - vit B complex supplementation in treatment of insomnia.Open Access Maced J Med Sci. 2019;7(18):3101-3105. doi:10.3889/oamjms.2019.771Nabi-Afjadi M, Karami H, Goudarzi K, Alipourfard I, Bahreini E.The effect of vitamin D, magnesium and zinc supplements on interferon signaling pathways and their relationship to control SARS-CoV-2 infection.Clin Mol Allergy. 2021;19(1):21. doi:10.1186/s12948-021-00161-wWang J, Um P, Dickerman BA, Liu J.Zinc, magnesium, selenium and depression: A review of the evidence, potential mechanisms and implications.Nutrients. 2018;10(5):584. doi:10.3390/nu10050584Hamedifard Z, Farrokhian A, Reiner Ž, et al.The effects of combined magnesium and zinc supplementation on metabolic status in patients with type 2 diabetes mellitus and coronary heart disease.Lipids Health Dis. 2020;19(1):112. doi:10.1186/s12944-020-01298-4Chiu HF, Venkatakrishnan K, Golovinskaia O, Wang CK.Impact of micronutrients on hypertension: Evidence from clinical trials with a special focus on meta-analysis.Nutrients. 2021;13(2):588. doi:10.3390/nu13020588Ahmadi H, Mazloumi-Kiapey SS, Sadeghi O, et al.Zinc supplementation affects favorably the frequency of migraine attacks: a double-blind randomized placebo-controlled clinical trial.Nutr J. 2020;19(1):101. doi:10.1186/s12937-020-00618-9Mazaheri M, Aghdam AM, Heidari M, Zarrin R.Assessing the effect of zinc supplementation on the frequency of migraine attack, duration, severity, lipid profile and hs-CRP in adult women.Clin Nutr Res. 2021;10(2):127-139. doi:10.7762/cnr.2021.10.2.127National Eye Institute.Age-related macular degeneration (AMD).Agrón E, Mares J, Clemons TE, et al.Dietary nutrient intake and progression to late age-related macular degeneration in the age-related eye disease studies 1 and 2.Ophthalmology. 2021;128(3):425-442. doi:10.1016/j.ophtha.2020.08.018National Institutes of Health.NIH study confirms benefits of supplements for slowing age-related macular degeneration.Bleizgys A.Zinc, magnesium and vitamin K supplementation in vitamin D deficiency: Pathophysiological background and implications for clinical practice.Nutrients. 2024;16(6):834. doi:10.3390/nu16060834National Institutes of Health - Office of Dietary Supplements.Zinc: Fact sheet for health professionals. 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.

18 Sources

Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.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.Ghazzawi HA, Hussain MA, Raziq KM, et al.Exploring the relationship between micronutrients and athletic performance: A comprehensive scientific systematic review of the literature in sports medicine.Sports (Basel). 2023;11(6):109. doi:10.3390/sports11060109Mahdavi-Roshan M, Ebrahimi M, Ebrahimi A.Copper, magnesium, zinc and calcium status in osteopenic and osteoporotic post-menopausal women.Clin Cases Miner Bone Metab. 2015;12(1):18-21. doi:10.11138/ccmbm/2015.12.1.018Djokic G, Vojvodić P, Korcok D, et al.The effects of magnesium - melatonin - vit B complex supplementation in treatment of insomnia.Open Access Maced J Med Sci. 2019;7(18):3101-3105. doi:10.3889/oamjms.2019.771Nabi-Afjadi M, Karami H, Goudarzi K, Alipourfard I, Bahreini E.The effect of vitamin D, magnesium and zinc supplements on interferon signaling pathways and their relationship to control SARS-CoV-2 infection.Clin Mol Allergy. 2021;19(1):21. doi:10.1186/s12948-021-00161-wWang J, Um P, Dickerman BA, Liu J.Zinc, magnesium, selenium and depression: A review of the evidence, potential mechanisms and implications.Nutrients. 2018;10(5):584. doi:10.3390/nu10050584Hamedifard Z, Farrokhian A, Reiner Ž, et al.The effects of combined magnesium and zinc supplementation on metabolic status in patients with type 2 diabetes mellitus and coronary heart disease.Lipids Health Dis. 2020;19(1):112. doi:10.1186/s12944-020-01298-4Chiu HF, Venkatakrishnan K, Golovinskaia O, Wang CK.Impact of micronutrients on hypertension: Evidence from clinical trials with a special focus on meta-analysis.Nutrients. 2021;13(2):588. doi:10.3390/nu13020588Ahmadi H, Mazloumi-Kiapey SS, Sadeghi O, et al.Zinc supplementation affects favorably the frequency of migraine attacks: a double-blind randomized placebo-controlled clinical trial.Nutr J. 2020;19(1):101. doi:10.1186/s12937-020-00618-9Mazaheri M, Aghdam AM, Heidari M, Zarrin R.Assessing the effect of zinc supplementation on the frequency of migraine attack, duration, severity, lipid profile and hs-CRP in adult women.Clin Nutr Res. 2021;10(2):127-139. doi:10.7762/cnr.2021.10.2.127National Eye Institute.Age-related macular degeneration (AMD).Agrón E, Mares J, Clemons TE, et al.Dietary nutrient intake and progression to late age-related macular degeneration in the age-related eye disease studies 1 and 2.Ophthalmology. 2021;128(3):425-442. doi:10.1016/j.ophtha.2020.08.018National Institutes of Health.NIH study confirms benefits of supplements for slowing age-related macular degeneration.Bleizgys A.Zinc, magnesium and vitamin K supplementation in vitamin D deficiency: Pathophysiological background and implications for clinical practice.Nutrients. 2024;16(6):834. doi:10.3390/nu16060834National Institutes of Health - Office of Dietary Supplements.Zinc: Fact sheet for health professionals. 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.

Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.

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.Ghazzawi HA, Hussain MA, Raziq KM, et al.Exploring the relationship between micronutrients and athletic performance: A comprehensive scientific systematic review of the literature in sports medicine.Sports (Basel). 2023;11(6):109. doi:10.3390/sports11060109Mahdavi-Roshan M, Ebrahimi M, Ebrahimi A.Copper, magnesium, zinc and calcium status in osteopenic and osteoporotic post-menopausal women.Clin Cases Miner Bone Metab. 2015;12(1):18-21. doi:10.11138/ccmbm/2015.12.1.018Djokic G, Vojvodić P, Korcok D, et al.The effects of magnesium - melatonin - vit B complex supplementation in treatment of insomnia.Open Access Maced J Med Sci. 2019;7(18):3101-3105. doi:10.3889/oamjms.2019.771Nabi-Afjadi M, Karami H, Goudarzi K, Alipourfard I, Bahreini E.The effect of vitamin D, magnesium and zinc supplements on interferon signaling pathways and their relationship to control SARS-CoV-2 infection.Clin Mol Allergy. 2021;19(1):21. doi:10.1186/s12948-021-00161-wWang J, Um P, Dickerman BA, Liu J.Zinc, magnesium, selenium and depression: A review of the evidence, potential mechanisms and implications.Nutrients. 2018;10(5):584. doi:10.3390/nu10050584Hamedifard Z, Farrokhian A, Reiner Ž, et al.The effects of combined magnesium and zinc supplementation on metabolic status in patients with type 2 diabetes mellitus and coronary heart disease.Lipids Health Dis. 2020;19(1):112. doi:10.1186/s12944-020-01298-4Chiu HF, Venkatakrishnan K, Golovinskaia O, Wang CK.Impact of micronutrients on hypertension: Evidence from clinical trials with a special focus on meta-analysis.Nutrients. 2021;13(2):588. doi:10.3390/nu13020588Ahmadi H, Mazloumi-Kiapey SS, Sadeghi O, et al.Zinc supplementation affects favorably the frequency of migraine attacks: a double-blind randomized placebo-controlled clinical trial.Nutr J. 2020;19(1):101. doi:10.1186/s12937-020-00618-9Mazaheri M, Aghdam AM, Heidari M, Zarrin R.Assessing the effect of zinc supplementation on the frequency of migraine attack, duration, severity, lipid profile and hs-CRP in adult women.Clin Nutr Res. 2021;10(2):127-139. doi:10.7762/cnr.2021.10.2.127National Eye Institute.Age-related macular degeneration (AMD).Agrón E, Mares J, Clemons TE, et al.Dietary nutrient intake and progression to late age-related macular degeneration in the age-related eye disease studies 1 and 2.Ophthalmology. 2021;128(3):425-442. doi:10.1016/j.ophtha.2020.08.018National Institutes of Health.NIH study confirms benefits of supplements for slowing age-related macular degeneration.Bleizgys A.Zinc, magnesium and vitamin K supplementation in vitamin D deficiency: Pathophysiological background and implications for clinical practice.Nutrients. 2024;16(6):834. doi:10.3390/nu16060834National Institutes of Health - Office of Dietary Supplements.Zinc: Fact sheet for health professionals. 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.

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.

Ghazzawi HA, Hussain MA, Raziq KM, et al.Exploring the relationship between micronutrients and athletic performance: A comprehensive scientific systematic review of the literature in sports medicine.Sports (Basel). 2023;11(6):109. doi:10.3390/sports11060109

Mahdavi-Roshan M, Ebrahimi M, Ebrahimi A.Copper, magnesium, zinc and calcium status in osteopenic and osteoporotic post-menopausal women.Clin Cases Miner Bone Metab. 2015;12(1):18-21. doi:10.11138/ccmbm/2015.12.1.018

Djokic G, Vojvodić P, Korcok D, et al.The effects of magnesium - melatonin - vit B complex supplementation in treatment of insomnia.Open Access Maced J Med Sci. 2019;7(18):3101-3105. doi:10.3889/oamjms.2019.771

Nabi-Afjadi M, Karami H, Goudarzi K, Alipourfard I, Bahreini E.The effect of vitamin D, magnesium and zinc supplements on interferon signaling pathways and their relationship to control SARS-CoV-2 infection.Clin Mol Allergy. 2021;19(1):21. doi:10.1186/s12948-021-00161-w

Wang J, Um P, Dickerman BA, Liu J.Zinc, magnesium, selenium and depression: A review of the evidence, potential mechanisms and implications.Nutrients. 2018;10(5):584. doi:10.3390/nu10050584

Hamedifard Z, Farrokhian A, Reiner Ž, et al.The effects of combined magnesium and zinc supplementation on metabolic status in patients with type 2 diabetes mellitus and coronary heart disease.Lipids Health Dis. 2020;19(1):112. doi:10.1186/s12944-020-01298-4

Chiu HF, Venkatakrishnan K, Golovinskaia O, Wang CK.Impact of micronutrients on hypertension: Evidence from clinical trials with a special focus on meta-analysis.Nutrients. 2021;13(2):588. doi:10.3390/nu13020588

Ahmadi H, Mazloumi-Kiapey SS, Sadeghi O, et al.Zinc supplementation affects favorably the frequency of migraine attacks: a double-blind randomized placebo-controlled clinical trial.Nutr J. 2020;19(1):101. doi:10.1186/s12937-020-00618-9

Mazaheri M, Aghdam AM, Heidari M, Zarrin R.Assessing the effect of zinc supplementation on the frequency of migraine attack, duration, severity, lipid profile and hs-CRP in adult women.Clin Nutr Res. 2021;10(2):127-139. doi:10.7762/cnr.2021.10.2.127

National Eye Institute.Age-related macular degeneration (AMD).

Agrón E, Mares J, Clemons TE, et al.Dietary nutrient intake and progression to late age-related macular degeneration in the age-related eye disease studies 1 and 2.Ophthalmology. 2021;128(3):425-442. doi:10.1016/j.ophtha.2020.08.018

National Institutes of Health.NIH study confirms benefits of supplements for slowing age-related macular degeneration.

Bleizgys A.Zinc, magnesium and vitamin K supplementation in vitamin D deficiency: Pathophysiological background and implications for clinical practice.Nutrients. 2024;16(6):834. doi:10.3390/nu16060834

National Institutes of Health - Office of Dietary Supplements.Zinc: Fact sheet for health professionals. 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.

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