Answers › Is it safe to take magnesium and zinc together?
Is it safe to take magnesium and zinc together?
This page hasn't been reviewed by a pharmacist yet. It's general information, not medical advice.
Short answer
At ordinary supplement doses, there is no well-established problem with taking magnesium and zinc together; many products (such as ZMA) combine them. The interaction that is documented involves very high zinc intake: NIH ODS cites one study where 142 mg/day of zinc from supplements interfered with magnesium absorption. That is far above the Australian/NZ adult upper limit for zinc of 40 mg/day. Check your totals across all products, and ask your pharmacist if you take medicines.
What the evidence says
NIH ODS notes that one study found very high doses of zinc from supplements (142 mg/day) can interfere with magnesium absorption and disrupt magnesium balance. [1] The zinc fact sheet repeats this point. [2]
Australian upper limits
The adult upper level of intake (UL) for zinc is 40 mg/day from all sources. [3] The adult UL for magnesium is 350 mg/day and applies to magnesium from supplements, not food. [4] An upper limit is not a target; it is the level above which the risk of side effects rises.
The bigger issue: doubling up
Zinc and magnesium often turn up in several products at once: a multivitamin, a sleep or recovery blend, an electrolyte drink and a standalone tablet. Adding these together is the most common way people end up above a UL without realising. High zinc intake over time can also cause copper deficiency. [2]
Medicines to ask about
Both minerals can bind some antibiotics (tetracyclines and quinolones) and NIH ODS lists spacing advice for these. [1] If you take any regular medicine, ask your pharmacist about timing.
FAQ
Can I take magnesium and zinc at the same time?
Many combination products contain both. The documented absorption problem involves very high zinc doses (142 mg/day in one study), well above the 40 mg/day Australian adult UL. Ask your pharmacist about your own products.
What is ZMA?
ZMA is a combination of zinc, magnesium and vitamin B6. Because it contains B6 too, add its B6 to any other B6 sources you take.
Related
- How much zinc is too much? The Australian upper limit
- How much magnesium is too much? The Australian upper limit
- Can you take magnesium with antibiotics?
- Every source the Checker uses
Sources
- NIH ODS: Magnesium fact sheet for health professionals
- NIH ODS: Zinc fact sheet for health professionals
- NHMRC Nutrient Reference Values: Zinc
- NHMRC Nutrient Reference Values: Magnesium
Sources checked 2026-10-18. Last updated 2026-10-18.