Reasons not to take magnesium supplements with iron, zinc and calcium

Magnesium is an essential mineral that the body needs to perform a number of important biological functions, but if magnesium supplements are not consumed properly, they will not only not yield optimal results but also be harmful…

Some mineral supplements such as calcium, iron, and zinc can interfere with magnesium absorption, causing negative interactions.

Here are some notes when using:

Calcium can compete with magnesium for absorption into the body.

Magnesium and calcium are essential minerals that are often recommended together for bone health, but they can compete for absorption in the body (they share absorption pathways in the gut, causing them to compete if taken at the same time).

When this happens, it reduces the efficiency of absorption and utilization of each mineral, meaning you may not get the full benefits of either supplement, leading to deficiencies over time.

To minimize this risk, it is recommended that calcium and magnesium supplements be taken at least several hours apart.

Magnesium is an essential mineral.

Additionally, calcium affects how magnesium is used in cells, especially in relation to its function in enzymes and muscle relaxation. Therefore, the interaction of these supplements when taken at the same time, can cause cramps, fatigue, insomnia, as magnesium is a natural muscle relaxant, playing an important role in calming the nervous system.

Zinc reduces the benefits of magnesium

Zinc is also an essential mineral for immune function, protein synthesis, and wound healing, but can interfere with magnesium absorption when taken in high doses.

Like calcium, zinc uses a similar pathway to be absorbed in the gut, meaning they can compete if taken at the same time. If zinc levels are too high, it can inhibit magnesium absorption and reduce the benefits of magnesium.

High zinc levels can also disrupt the balance of other minerals in the body, especially magnesium and copper. Zinc and copper have an antagonistic relationship, meaning that excess zinc can lead to copper deficiency, which can then affect magnesium balance. This is why it is best to limit zinc supplementation when taking magnesium, especially if you are on a high-dose magnesium regimen.

Supplementing minerals such as calcium, iron, and zinc at the same time can interfere with magnesium absorption.

To prevent mineral imbalances, consider taking these supplements at different times of the day or consult a healthcare or nutrition professional to determine the right balance for your individual needs.

Iron can interfere with magnesium absorption.

Iron is an important mineral for hemoglobin production and immune health, but it can inhibit magnesium absorption when taken at the same time. Both magnesium and iron require similar transport mechanisms in the intestines for absorption, leading to competition when taken together. Studies have shown that iron can impair magnesium absorption in the intestines, especially when taken in high doses.

Iron’s interaction with magnesium doesn’t stop with absorption. Excess iron can also increase oxidative stress in the body, potentially disrupting magnesium’s role in maintaining cellular health.

Additionally, iron supplements are often prescribed for conditions such as anemia, where optimizing absorption is essential. Therefore, taking magnesium along with iron can affect the effectiveness of iron therapy as well as reduce magnesium absorption, leading to deficiencies of both minerals.

For those who need both of these supplements, it is often recommended to take iron in the morning and magnesium in the evening, or as advised by a physician, to avoid this potential conflict.

Dr. Phuong Thu

Source: https://giadinh.suckhoedoisong.vn/ly-do-khong-dung-thuc-pham-bo-sung-magie-voi-sat-kem-va-canxi-172241115230440242.htm