Magnesium and Zinc are both essential nutrients for health. Magnesium supports muscle relaxation, nerve, heart, and bone health. Zinc is vital for normal growth and development, and supports the body's natural immune defense system. Taking a Magnesium and Zinc supplement together can support well-being.
Best Time To Take Zinc And Magnesium Supplements
Anecdotal evidence suggests that magnesium is best to take in the evening as it may help to improve sleep. Zinc can be taken at any time of day, although it may cause stomach upset in some people when taken on an empty stomach.
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.
Magnesium begins to take effect after one week of consistent supplementation.
Can I take magnesium with other minerals and vitamins? Yes. Vitamins and minerals all work in combination and rely on each other to be fully effective. Taking magnesium supplements helps your body to absorb and use types of minerals such as calcium, phosphorus and potassium, and vitamins like vitamin D.
Your body doesn't need a large amount of zinc. The recommended daily allowance for adults is 8 - 11 mg. It's common to have slightly low levels of zinc, but taking a multivitamin, plus eating a healthy diet, should give you all the zinc you need.
Other micronutrients such as zinc and magnesium may also play a role in facilitating sleep because they are important in the endogenous synthesis of melatonin.
High doses of magnesium from supplements or medications can cause nausea, abdominal cramping and diarrhea.
Help maintain the pH balance of skin. Help healing processes (acne), prevent inflammation and protect in multiple ways. You should start using them topically from as early an age as possible but it is never too late to get started. Zinc, Magnesium, Copper, Iron and Silicon are among the most important.
While iron and zinc help with hair's shine and luster, magnesium plays an important role in promoting follicle hair growth, which results in healthy hair growth. Most experts agree that magnesium is nature's anti-stress mineral, which is a major component in hair loss.
Magnesium is important for maintaining muscle and nervous system function, cardiac electrical properties, and for supporting immune system as well as regulating glucose and insulin metabolism [2,3].
What are the symptoms of zinc deficiency? Zinc deficiency can result in skin changes that look like eczema at first. There may be cracks and a glazed appearance on the skin, often found around the mouth, nappy area and hands. The rash doesn't get better with moisturisers or steroid creams or lotions.
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.
Magnesium will not help you lose belly fat. You can't spot reduce fat. However, magnesium has a positive correlation with weight loss.
Weight Loss: The Bottom Line
Getting enough zinc in your diet may have a beneficial effect on weight loss if you're overweight or obese. Having said that, zinc does not work that simply. The majority of your weight loss results would stem from making changes to your diet and lifestyle.
Adverse effects of high zinc intake include nausea, vomiting, loss of appetite, abdominal cramps, diarrhea, and headaches. Intakes of 150–450 mg of zinc per day have been associated with such chronic effects as low copper status, altered iron function and reduced immune function.
Higher doses of zinc can lead to vomiting, headaches, diarrhea and exhaustion. Zinc may also interfere with many common prescription medications, including antibiotics, nonsteroidal anti-inflammatory drugs and immunosuppressant drugs.
Immunosuppressant medications -- Since zinc may make the immune system stronger, it should not be taken with corticosteroids (such a prednisone), cyclosporine, or other medications intended to suppress the immune system.
While the two minerals work synergistically, research shows that taking too much zinc, or about 50 milligrams per day6 , can decrease the amount of magnesium you absorb and negatively affect magnesium balance.
Don't use calcium, zinc, or magnesium supplements at the same time. Also, these three minerals are easier on your tummy when you take them with food, so if your doctor recommends them, have them at different meals or snacks.