3 Dietary supplements That Do not Combine Properly with Magnesium

Magnesium is an important mineral that many People don’t get sufficient of of their weight-reduction plan.  Magnesium performs important roles in well being, corresponding to regulating blood sugar and muscle operate, and falling quick on magnesium may result in well being points like hypertension, poor sleep, and temper issues.

Many individuals depend on magnesium dietary supplements to each enhance their magnesium consumption and to enhance points like stress, complications, and sleep points.

However whereas magnesium dietary supplements may be useful, they do not at all times work nicely with every part else in your complement routine. Some vitamins compete with magnesium for absorption within the intestine, which might negatively affect magnesium standing. 

Calcium dietary supplements are generally taken to enhance and keep bone well being, typically alongside magnesium.  

Though it’s secure to take them collectively, separating magnesium and calcium dietary supplements could enhance the absorption and maximize the advantages of each of those vitamins.

Calcium and magnesium compete for absorption within the intestine. Extra calcium blocks the absorption of magnesium into the cells lining the intestine and will increase urinary excretion of magnesium.

“When calcium is current in larger concentrations in comparison with magnesium, the physique’s potential to soak up and use magnesium considerably decreases and supplementation is much less efficient,” Leigh Erin Connealy,  integrative and practical medication physician and Medical Director at Heart for New Medication, advised Well being. 

To get essentially the most out of your magnesium and calcium dietary supplements, Connealy recommends ready round two hours between taking magnesium and supplementing with different minerals, like calcium.

Iron is a mineral that’s essential for progress, power manufacturing, hormone synthesis, and neurological growth. It’s an important a part of hemoglobin, a protein in pink blood cells that carries oxygen from the lungs to the remainder of your physique.

Like calcium, it’s typically secure to take iron and magnesium collectively. Nevertheless, taking both in excessive doses can lower the absorption of each minerals, as they compete for absorption within the intestine.

Whereas taking iron and small doses of magnesium normally gained’t trigger a problem, it’s finest to take them individually, separated by a number of hours, to advertise optimum absorption. 

Magnesium salts like magnesium oxide usually tend to cut back iron absorption. They could intrude with iron by elevating the pH within the intestines. Since iron availability is dependent upon an acidic atmosphere, this reduces its absorption. Moreover, some types of magnesium salts can immediately bind to iron, additional interfering with its absorption.

For essentially the most advantages, it’s really useful to take iron individually from different minerals, like magnesium, ideally on an empty abdomen.

Zinc is required for immune operate, protein manufacturing, pores and skin well being, and lots of different important processes. When taken in excessive doses, zinc and magnesium can compete for absorption.

“Zinc and magnesium are like two folks attempting to get via the identical small doorway on the identical time,” Jobby John, PharmD, the CEO and founding father of each Lake Hills Pharmacy and likewise Nimbus Healthcare, advised Well being. 

“They compete for a similar absorption pathways in your small gut. If you happen to take a really giant dose of zinc with magnesium, the zinc can “win” this competitors, resulting in much less magnesium being absorbed,” he defined. 

Doses of over 50 milligrams per day, which far exceeds the 40 milligram higher restrict set for zinc, could intrude with magnesium absorption.

Different elements can affect how nicely your physique absorbs and retains magnesium.

Listed below are different issues that may have an effect on magnesium absorption:

Drugs: Proton pump inhibitors (PPIs), diuretics, and antibiotics can cut back magnesium absorption or enhance the quantity of magnesium you lose via urine.
Well being situations: “Circumstances that have an effect on the small gut, corresponding to Crohn’s illness, celiac illness, or diarrhea, can considerably impair the physique’s potential to soak up magnesium and different vitamins,” John mentioned.
Nutrient ranges: John defined that having ample vitamin D ranges is essential for optimizing how a lot magnesium your physique can use from meals and dietary supplements. 
Age: As you age, a pure lower in abdomen acid within the digestive tract can result in lowered absorption of minerals, together with magnesium.
Food plan: Extreme alcohol and caffeine consumption can intrude with magnesium absorption and likewise will increase its excretion via the urine.

Being conscious of how these elements affect your potential to soak up magnesium and keep wholesome ranges might help you make smarter selections about your weight-reduction plan and complement routine.

Whereas magnesium dietary supplements might help you attain and keep optimum ranges, taking magnesium dietary supplements with mineral merchandise, like calcium, iron, or zinc, could result in lowered absorption or elevated excretion.

To cut back this danger, it’s finest to take magnesium individually from different minerals and to pay attention to different elements, corresponding to medicines and medical points, that might affect magnesium ranges.