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Your guide to taking magnesium with other vitamins and minerals

medico-author

Written byMedico Digital

julie_cunningham

Reviewed byJulie Cunningham

Many different colored vitamins, food supplements and minerals in glass jars, ceramic small plate and wooden box on a beige background top view. Vitamin d, c, e, b, a, k, magnesium, zinc, probiotics.
Thinking of taking magnesium with other vitamins and minerals? Learn more about how it interacts with the likes of vitamin D, calcium, zinc, vitamin B6 and iron.

Summary

1Magnesium and calcium

Calcium and magnesium supplements can work together to support bone health when taken in the correct dosage. It’s important to get the balance right…

2Magnesium and zinc

Magnesium and zinc are a well-known complementary duo. Zinc is an essential mineral that helps us stay healthy by supporting our immune systems…

3Magnesium and vitamin B6

A member of the vitamin B family, vitamin B6 plays a key role in contributing to normal psychological function, with a strong correlation between…

Explore related topics

Did you know some vitamins and minerals work better when taken together and help the absorption of each other in the bloodstream? From vitamin C and Iron to calcium and vitamin D, there are many pairings.

“Magnesium is an essential mineral that helps your body stay healthy,” says Madalena Vieira Costa, our in-house nutritionist.

“It plays so many key roles in your body’s day to day function: balancing electrolytes, reducing fatigue, regulating blood pressure and supporting your muscles.”

Whether maintaining normal bone and muscle function or supporting a normal heart rhythm, magnesium is involved in a wide variety of bodily functions.2 Most people should be able to get enough magnesium through a healthy and balanced diet,3 however, with almost 20% (and growing!) number of people following a meat-free diet in the UK and even more with other dietary restrictions, taking a magnesium supplement can help ensure you meet the daily recommended allowance of this essential micronutrient, especially if you struggle to get it through your diet alone.4,5 

But when you’re also trying to keep your other supplement intake in check, are there any you need to avoid – or even better, make magnesium work harder? 

We’ll tell you everything you need to know about taking magnesium with other vitamins and minerals, including which combinations it pairs best with and which combination you might want to avoid.

What is magnesium?

Magnesium is a mineral that supports our bodies in more than 300 biochemical processes.2,6

To cover just a few, magnesium helps plays a role in:2,6 
  • turning food into energy 
  • regulating muscle and nerve function 
  • developing healthy bones 
  • supporting the synthesis of DNA6 
Magnesium is naturally found in many foods, such as spinach, nuts, seeds, wholemeal bread and fortified breakfast cereals.2 However, despite the abundance of magnesium in food, many people are still not getting enough in their diet.2

The recommended daily allowance of magnesium is 300mg for men (19‒64 years) and 270mg for women (19‒64 years).7

What vitamins and minerals should you take with magnesium?

Many vitamins and minerals interact with each other. Sometimes, these interactions are helpful, like when one micronutrient aids in the absorption of another. Other times, a micronutrient can block your body’s absorption of another essential vitamin or mineral.1 


Read on to learn which vitamins and minerals go best with magnesium and the benefits of taking them together.

Magnesium and vitamin D

Vitamin D is essential for keeping our bones, teeth and muscles healthy and supporting our immune system.8 Children from the age of one and adults need 10μg of vitamin D a day.9

Unlike most other vitamins, our body produces most of the vitamin D it needs with direct exposure to sunlight. However, getting enough vitamin D through sunlight can be difficult, especially during autumn and winter.9
Senior couple joyfully embracing at sunset, capturing a moment of love and warmth by the sea shore.
Individually, both magnesium and vitamin D may support our cell division, bone health and maintain normal muscle function.2,8-14 

And on top of this, magnesium plays a vital role in helping our body activate and transport vitamin D, so pairing the two together in a single supplement for maximum benefit is a natural choice.15

“It's really, really important to have enough magnesium, calcium and vitamin D for bone health,” says Madalena.

Magnesium and calcium

We all know our bodies need calcium to build strong bones, but calcium isn’t the only micronutrient at play.16 There’s a complex relationship between calcium, vitamin D and magnesium and how they affect bone health.9,13,15,16 

As we’ve already learned, magnesium activates vitamin D. This, in turn, helps your body absorb calcium.9,15 A correct balance of all three micronutrients is essential for strong, healthy bones.13 

Adults need around 700mg of calcium a day.16 Most people can get enough calcium from a varied diet, but older individuals, women in menopause and vegans may want to consider a calcium supplement.17 

But Madalena also says that too much can also be detrimental. “Calcium may compete with magnesium for intestinal absorption and transport, so it's important to not overdo it either.”

Calcium and magnesium supplements can work together to support bone health when taken in the correct dosage.13 It’s important to get the balance right, as too much of one mineral can cause deficiencies in the other.18 Additionally, taking too much magnesium can be harmful and cause symptoms like diarrhoea and there’s not enough evidence for what the effects might be long-term. Calcium and magnesium supplements are typically formulated with recommended daily values in mind.
Beautiful diabetic woman preparing for outdoor run in the city.

Magnesium and zinc

Magnesium and zinc are a well-known complementary duo. Zinc is an essential mineral that helps us stay healthy by supporting our immune systems, healing wounds and supporting the synthesis of DNA and protein.19

One study suggests that taking magnesium and zinc together may help people with type 2 diabetes regulate their blood sugar and cholesterol levels.20 However, much more research is needed to confirm the results.
The recommended daily allowance of zinc is 9.5mg a day for men (aged 19‒64 years) and 7mg a day for women (19‒64 years).7

Although you can take magnesium and zinc in a single supplement, it’s important to note that high zinc intake can interfere with magnesium absorption and balance.2,21 Just check the label to ensure you are not exceeding the recommended daily intake of either one.

Magnesium and vitamin B6

A member of the vitamin B family, vitamin B6 plays a key role in contributing to normal psychological function, with a strong correlation between stress and magnesium levels.22-25

Early research suggests that taking vitamin B6 and magnesium may help support mental health. A study found that highly stressed but otherwise healthy adults who took magnesium and B6 together experienced less stress and anxiety and improved quality of life compared to those who took magnesium alone. One limitation of this study was that the factors were self-reported via a questionnaire, and more research is needed in follow-up studies to confirm these effects.26 

Other research has found that taking magnesium with vitamin B6 may improve PMS symptoms.27 According to a 2010 study involving 170 women, those women who took a combined magnesium and B6 supplement had less anxiety, bloating, breast tenderness, headaches, low back pain and acne than those who took either supplement alone or a placebo. However, similar to earlier, most of these factors were self-reported and the authors acknowledge further research is needed.27

It’s important to note that vitamin B6 has an upper limit of 200mg. When taking a vitamin B6 supplement, you should be careful not to exceed this upper limit, as prolonged use at the upper limit can lead to loss of feeling in your limbs.28

The final say

Magnesium is an essential mineral that helps maintain healthy muscles, nerves, bones and normal psychological function.2 Magnesium supplementation is associated with various benefits, including normal bone density and protein synthesis.11,24,25 

Taking magnesium with another essential micronutrient can be a convenient way of getting the benefits of both.1 Magnesium pairs well with vitamin D, calcium, zinc and vitamin B6.

While it’s always best to focus on getting the nutrients you need from a healthy, balanced diet, supplementation can help you bridge any gaps to ensure you get all the essential vitamins and minerals your body needs. However, it’s always important to consult your doctor before taking any new supplements.

Disclaimer

The advice in this article is for information only and should not replace medical care. Please check with your GP or healthcare professional before trying any supplements, treatments or remedies. Food supplements must not be used as a substitute for a varied and balanced diet and a healthy lifestyle.
 

Sources

  1. Helpguide. Vitamins and minerals [Internet]. [2024; cited 23 May 2024]. Available from: https://www.helpguide.org/harvard/vitamins-and-minerals.htm. 
  2. National Institutes of Health. Office of Dietary Supplements - Magnesium [Internet]. [2016; cited 23 May 2024]. Available from: https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/ 
  3. NHS Choices. Others - Vitamins and minerals [Internet]. 2024 [cited 2024 Aug 7]. Available from: https://www.nhs.uk/conditions/vitamins-and-minerals/others/  ‌
  4. NHS. Overview - vitamins and minerals [Internet]. [2020; cited 23 May 2024]. Available from: https://www.nhs.uk/conditions/vitamins-and-minerals/. 
  5. Edwards L, Edwards L. How many vegetarians and vegans are in the UK in 2024? [Internet]. Finder UK. finder; 2019 [cited 2024 Aug 7]. Available from: https://www.finder.com/uk/stats-facts/uk-diet-trends 
  6. Al Alawi, et al. Magnesium and human health: perspectives and research directions. International Journal of Endocrinology. 2018;2018(1):1–17. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5926493/.
  7. NHS. Others - vitamins and minerals [Internet]. [2020; cited 23 May 2024]. Available from: https://www.nhs.uk/conditions/vitamins-and-minerals/others/.
  8. National Institutes of Health. Vitamin D [Internet]. [2022; cited 23 May 2024]. Available from: https://ods.od.nih.gov/factsheets/VitaminD-Consumer/. 
  9. NHS. Vitamin D - vitamins and minerals [Internet]. [2020; cited 23 May 2024]. Available from: https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-d/.
  10. DiNicolantonio JJ, et al. Magnesium and vitamin D deficiency as a potential cause of immune dysfunction, cytokine storm and disseminated intravascular coagulation in covid-19 patients. Missouri medicine.. 2021;118(1):68–73. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7861592/.
  11. Martens PJ, et al. Vitamin D’s effect on immune function. Nutrients. 2020 ;12(5):1248. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7281985/.
  12. Ashique S, et al. A narrative review on the role of magnesium in immune regulation, inflammation, infectious diseases, and cancer. Journal of Health Population and Nutrition. 2023;42:74. Available from: https://doi.org/10.1186/s41043-023-00423-0. 
  13. Rondanelli M, et al. An update on magnesium and bone health. BioMetals. 2021;34:715–736. Available from: https://link.springer.com/article/10.1007%2Fs10534-021-00305-0.
  14. Hunt G, et al. Magnesium and vitamin D supplementation on exercise performance. Translational Journal of the American College of Sports Medicine. 2021;6(4):e000179. Available from: https://journals.lww.com/acsm-tj/fulltext/2021/10150/magnesium_and_vitamin_d_supplementation_on.11.aspx 
  15. Uwitonze AM, et al. Role of magnesium in vitamin D activation and function. The Journal of the American Osteopathic Association. 2018;118(3):181–189. Available from: https://pubmed.ncbi.nlm.nih.gov/29480918/. 
  16. NHS. Calcium - Vitamins and minerals [Internet]. [2020; cited 23 May 2024]. Available from: https://www.nhs.uk/conditions/vitamins-and-minerals/calcium/. 
  17. NHS. Food for healthy bones [Internet]. [2024; cited 23 May 2024]. Available from: https://www.nhs.uk/live-well/bone-health/food-for-strong-bones/. 
  18. Rosanoff A, et al. Essential nutrient interactions: does low or suboptimal magnesium status interact with vitamin D and/or calcium status? Advances in Nutrition. 2016;7(1):25–43. Available from: https://www.sciencedirect.com/science/article/pii/S2161831323001394?via%3Dihub. 
  19. National Institutes of Health. Office of Dietary Supplements - Zinc [Internet]. [2022; cited 23 May 2024]. Available from: https://ods.od.nih.gov/factsheets/Zinc-Consumer/. 
  20. Hamedifard Z, 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 in Health and Disease. 2020;19:112.‌ Available from: https://doi.org/10.1186/s12944-020-01298-4.
  21. Spencer H, et al. Inhibitory effects of zinc on magnesium balance and magnesium absorption in man. Journal of the American College of Nutrition. 1994;13(5):479–484. Available from: https://pubmed.ncbi.nlm.nih.gov/7836627/. 
  22. National Institutes of Health. Office of Dietary Supplements - Vitamin B6 [Internet]. [2023; cited 23 May 2024]. Available from: https://ods.od.nih.gov/factsheets/VitaminB6-HealthProfessional/.
  23. Sheffler ZM, et al. Physiology, neurotransmitters. In StatPearls [Internet]. Treasure Island (FL). StatPearls Publishing; 2024. Available from: https://www.ncbi.nlm.nih.gov/books/NBK539894/. 
  24. Cuciureanu MD, et al. Magnesium and stress. In Vink R, Nechifor M, editors. Magnesium in the central nervous system. University of Adelaide Press; 2011. Available from: https://www.ncbi.nlm.nih.gov/books/NBK507250/. c‌
  25. Pickering G, et al. Magnesium status and stress: the vicious circle concept revisited. Nutrients. 2020;12(12):3672. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7761127/.  ‌
  26. Noah L, et al. Effect of magnesium and vitamin B6 supplementation on mental health and quality of life in stressed healthy adults: post‐hoc analysis of a randomised controlled trial. Stress and Health. 2021;37(5):1000–1009. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9292249/. 
  27. Fathizadeh N, et al. ‘Evaluating the effect of magnesium and magnesium plus vitamin B6 supplement on the severity of premenstrual syndrome’. Iranian Journal of Nursing and Midwifery Research. 2010;15(Suppl 1):401–405. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3208934/. 
  28. NHS. B vitamins and folic acid - vitamins and minerals [Internet]. [2020; cited 23 May 2024]. Available from: https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-b/.
 

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