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Can You Take Magnesium and Zinc Together?
One study found very high zinc supplement doses, 142 mg a day, can interfere with magnesium absorption and magnesium balance.[1]
Based on NIH Office of Dietary Supplements — Magnesium fact sheet · Updated October 10, 2026
Very high zinc doses reduce magnesium absorption[1]
One study found that very high supplemental zinc, 142 mg a day, interfered with magnesium absorption and upset magnesium balance.
The concern is very high-dose zinc supplements.
Source [1]Magnesium: Fact Sheet for Health Professionals. NIH Office of Dietary Supplements. (ods.od.nih.gov)
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- Do Whole Grains and Beans Block Zinc?Phytate in grains and legumes lowers zinc absorption; soaking beans and grains before cooking and fermented foods may help, and animal zinc sources absorb better.
- Does Alcohol Deplete Magnesium?Magnesium deficiency is common in people with chronic alcoholism.
- Do You Need Copper With Zinc?Zinc at 50 mg a day or more for weeks can interfere with copper absorption and lower copper status.
- Do Vitamin D and Magnesium Work Together?Yes. Low blood magnesium causes resistance to some of vitamin D’s effects, so keep magnesium intake adequate.
- Do Magnesium and Potassium Work Together?Yes. Magnesium helps move potassium across cell membranes, and severe magnesium deficiency can cause low potassium.
- Can You Take Iron and Zinc Together?Iron supplements of 25 mg or more taken at the same time as zinc supplements can lower zinc absorption and blood zinc.
Sources
- Magnesium: Fact Sheet for Health Professionals. NIH Office of Dietary Supplements. ods.od.nih.gov
This page is general information from the cited sources, not medical advice. If you take prescription medication, are pregnant, or manage a health condition, check supplement changes with a pharmacist or doctor.