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Can you take zinc and magnesium together?

RD Medically reviewed by a registered dietitianUpdated June 20266 min read
Verdict · Yes, with timing

Yes — zinc and magnesium are safe to combine. But at zinc doses of 25 mg or more, the two minerals compete for absorption in the gut. Taking them at least 2 hours apart lets you get the full benefit of both.

Safe together
Yes
Spacing needed above
Zinc 25 mg
Recommended gap
2+ hours
Evidence
Moderate

How they interact

Zinc and magnesium are both divalent minerals, and at high doses they share absorption pathways in the small intestine. When a large bolus of zinc arrives at the same time as magnesium, the two compete — and absorption of both can drop.

The effect is dose-dependent. At the amounts found in a typical multivitamin (8–11 mg zinc), the competition is negligible. It becomes meaningful when you take a standalone zinc supplement of 25 mg or more alongside a magnesium supplement in the same sitting.

Taking zinc or magnesium from more than one product?The check adds up every source — multi, gummy, fortified foods — against each upper limit.

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The timing that works

You don't need to give anything up — you need a schedule. The simplest pattern: zinc with breakfast (food reduces nausea), magnesium before bed. Morning/evening gives you 10+ hours of spacing without trying.

WhenTakeWhy it fits
Morning, with breakfastZincFood blunts nausea; sets a long gap before evening magnesium
Evening, before bedMagnesiumGlycinate and citrate are commonly taken at night
If both come from a single combined product (e.g. ZMA), follow the label — don't add standalone doses on top.

Check your totals, not just your timing

The upper limit for zinc is 40 mg/day from supplements and fortified foods combined; for supplemental magnesium it's 350 mg/day. A multivitamin plus an immunity gummy plus fortified cereal can put zinc near its ceiling before any standalone pill.

Evidence grade
Moderate

Absorption competition between high-dose zinc and magnesium is documented; the size of the effect at typical multivitamin doses is small. Reference values follow the NIH Office of Dietary Supplements. How we grade evidence →

Frequently asked

Can I take zinc and magnesium at the same time if the doses are low?
Yes. At multivitamin-level doses (zinc under ~15 mg), the absorption competition is too small to matter. The 2-hour spacing rule is for standalone high-dose zinc (25 mg+).
Is ZMA different from taking zinc and magnesium separately?
ZMA is a pre-balanced combination. The formulation accounts for the interaction, but 30 mg of zinc daily is already close to the 40 mg upper limit — don't stack additional zinc on top of it.
Which one should I take at night?
Magnesium. Glycinate and citrate forms are commonly taken 1–2 hours before bed, and evening dosing conveniently maximizes the gap from a morning zinc dose.
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Sources & references
  1. NIH Office of Dietary Supplements — Zinc. ods.od.nih.gov
  2. NIH Office of Dietary Supplements — Magnesium. ods.od.nih.gov

Educational information, not medical advice. Reference values reflect the NIH Office of Dietary Supplements for the adult general population; individual needs vary by age, sex, pregnancy, conditions, and medications. Always consult a qualified healthcare professional before starting or changing a supplement. VitaCheck sells no products.