Magnesium helps your body regulate its zinc levels, though it should be noted that high intake of zinc can be detrimental to magnesium absorption and reduce magnesium balance - it will only hinder absorption when taken in abnormally high doses (around 142 mg of zinc per day).
Taking high levels of zinc (142 milligrams a day and up) in supplement form may interfere with magnesium absorption. If you are taking zinc at extremely high doses due to medical issues, take the zinc several hours before or after taking a magnesium supplement.
When taken together in the right quantity, Zinc and Magnesium work to each other's advantage. Magnesium plays a vital role in the body to regulate Zinc levels. However, the excess consumption of Zinc can be detrimental to Magnesium absorption and may lead to Magnesium imbalance in the body.
Phytate, which is a natural component of plants, severely decreases intestinal zinc bioavailability and is regarded as the main nutritional inhibitor of zinc absorption.
However, several dietary factors can decrease zinc absorption. Phytates, copper, calcium, and folic acid may all interrupt the ability of the body to absorb zinc. Zinc absorption is increased when consumed with red wine, glucose, lactose, or soy protein.
As mentioned, zinc is an essential cofactor to have the desired functions of vitamin D. Similarly, vitamin D can also influence zinc absorption and homeostasis by regulating its transporters.
They can work together, boosting and enhancing absorption, or sometimes work against each other, competing for absorption. Zinc and magnesium are synergistic minerals that work together when taken at the right dosages.
Other experts caution against taking magnesium at the same time as other minerals. “It can interfere with absorption of other minerals, so if you take a multivitamin, calcium or zinc, take magnesium at a different time of day,” Cooperman warns.
Do not take zinc supplements and copper, iron, or phosphorus supplements at the same time. It is best to space doses of these products 2 hours apart, to get the full benefit from each dietary supplement.
People with diabetes, intestinal disease, heart disease or kidney disease should not take magnesium before speaking with their health care provider. Overdose. Signs of a magnesium overdose can include nausea, diarrhea, low blood pressure, muscle weakness, and fatigue. At very high doses, magnesium can be fatal.
Phytates in the diet bind to magnesium and impair its absorption. However the quantities present in normal diet do not affect magnesium absorption. Other dietary factors that are thought to affect magnesium absorption are oxalate, phosphate, proteins, potassium and zinc.
Studies published in the Journal of American Geriatrics Society have revealed that the combination of Zinc, Melatonin and Magnesium is highly recommended to help improve the quality of sleep of insomnia patients. Zinc supplement, if taken at night will be beneficial for the body in multiple ways.
There are no negative vitamin interactions when taking vitamin C. Just like zinc, you can take other vitamins with vitamin C. In fact, vitamin C promotes iron absorption from foods, which means it is actually beneficial to take to get the proper nutrients from other food.
Caffeine may reduce the absorption of manganese, zinc and copper. It also increases the excretion of the minerals magnesium, potassium, sodium and phosphate.
Interactions between your drugs
No interactions were found between Vitamin D3 and Zinc.
Zinc is often part of multivitamins but is also taken alone or in combination with vitamin C. Its absorption is most effective on an empty stomach, but it can cause stomach upsets. In this case it should be taken with a meal and therefore not late at night.
No interactions were found between Calcium, Magnesium and Zinc and Vitamin D3.
But it's also interesting to note the evidence that taking zinc late at night might help people achieve better-quality sleep.
Vitamin D Absorption
Magnesium is essential for vitamin D to turn on calcium absorption. That's why magnesium supplementation may be necessary when taking vitamin D (or else levels may become even more depleted).
Excessive Protein
Dietary intake of protein can deplete the magnesium that you get from food. High-protein diets contribute to increased urinary loss of magnesium. That's why meat and protein shakes can be considered foods that deplete magnesium.
Nassar says that taking a magnesium supplement every day likely isn't unsafe for most people. Just be sure you're not taking too much magnesium. The maximum dietary allowance for most adults is around 400 mg or less.
Therefore, magnesium supplements can be taken at any time of the day, as long as you're able to take them consistently. For some, taking supplements first thing in the morning may be easiest, while others may find that taking them with dinner or just before bed works well for them.
However, some evidence shows that otherwise healthy people may benefit from low doses of oral magnesium supplements to help improve symptoms of insomnia. Research suggests doses of up to one gram of magnesium should be taken no more than three times daily.
In order to fall asleep and stay asleep, your body and brain need to relax. On a chemical level, magnesium aids this process by activating the parasympathetic nervous system, the system responsible for getting you calm and relaxed ( 6 ).