Persistent fatigue, poor quality sleep, stress, or weakened immune defenses... Zinc and magnesium are often recommended to support the body. But is it better to take them together? What dosage? What are their benefits and the precautions to know?
That's what we'll cover in this article.
What do zinc and magnesium do in the body?
Before discussing the combination of zinc and magnesium, let's look at what each of these minerals individually brings to your body.
Role of zinc
Zinc is involved in protein synthesis, cell division, wound healing, and maintaining healthy skin. It protects your cells against free radicals and also contributes to the normal functioning of the immune system. This is why a zinc deficiency, even a moderate one, can weaken your natural defenses and increase your vulnerability to infections.
Role of magnesium
Magnesium participates in normal muscle contraction and relaxation. It also plays an essential role in the synthesis of ATP, the molecule that provides energy to your cells. Without it, many enzymatic reactions involved in energy metabolism and neuromuscular activity would be severely disrupted. It also contributes to bone mineralization, in synergy with calcium and vitamin D (Matek Sarić et al., 2025).
The benefits of combining zinc and magnesium
A natural synergy
Together, zinc and magnesium are involved in complementary physiological functions. This is why they are frequently combined in food supplements. Here are the main potential benefits expected from this combination.
Reduction of fatigue and stress
Magnesium contributes to the proper functioning of the nervous system and helps reduce fatigue and nervousness. A deficiency can exacerbate stress and feelings of exhaustion. Zinc supports energy metabolism and cognitive functions, which can help the body better cope with periods of stress. Together, they can contribute to maintaining energy and better resistance to stress, especially in cases of insufficient intake.
Immunity support
Zinc is directly involved in the functioning of your immune cells. Magnesium indirectly supports these processes via energy metabolism. Their combination can therefore contribute to strengthening your natural defenses, particularly if you are going through a period of intense fatigue or convalescence.
Improved sleep and recovery
Magnesium is associated with improved sleep quality in deficient individuals. Zinc, for its part, is involved in the regulation of certain neurotransmitters involved in your sleep-wake cycle (Edwards et al., 2024). In terms of muscle recovery, their combination can promote a reduction in cramps and accelerated repair of damaged tissues after exercise.
Which form to choose for better absorption?
Zinc and magnesium exist in several forms in food supplements: oxide, citrate, gluconate, or bisglycinate. Bisglycinate or citrate forms are generally better tolerated digestively and more easily assimilated than oxide forms, which are often less expensive but less bioavailable. Before buying a supplement combining the two minerals, it is therefore useful to check the form used. Also remember to compare the actual mineral element content per capsule, and not just the total weight of the compound.
Zinc and magnesium: for whom is this combination interesting?
This combination can be useful if you are:
- An athlete: to support your periods of intense training, where losses of electrolytes and trace elements through perspiration are greater.
- An elderly person: to preserve your bone density, maintain your cognitive functions, and limit the natural age-related decrease in assimilation of these minerals.
- Vegan or vegetarian: to cover part of your intake sometimes limited by a diet poor in animal-based foods.
- Sick, convalescent, or fatigued: to support your immune defenses, stimulate cell repair, and overcome energy dips.
Zinc and magnesium: should you take them together?
Interaction between zinc and magnesium
According to a study published in the Journal of the American College of Nutrition, a zinc intake of 142 mg per day or more can reduce magnesium absorption. This threshold corresponds to approximately six times the current safety limit set by ANSES, which is 25 mg per day. You can therefore take both minerals simultaneously, as long as the recommended dosages are respected. In case of high zinc supplementation, it is however preferable to space out the doses by a few hours to limit potential interactions.
Best time to take
Wondering when to take zinc or magnesium? There is no strict rule on the timing:
- Magnesium is sometimes recommended in the evening, to benefit from its relaxing properties.
- Zinc is preferably taken away from meals, to promote optimal absorption.
In both cases, the key remains regularity of intake and your personal digestive tolerance.
Focus on ZMA (zinc, magnesium, and vitamin B6)
Zinc and magnesium are found together in certain multivitamin complexes or food supplements like ZMA.
What is ZMA?
ZMA refers to a food supplement combining zinc, magnesium, and vitamin B6, sold in capsule or tablet form. Its name refers to the original formulation, which notably used zinc monomethionine aspartate and magnesium aspartate.
Many brands now offer derived versions, where zinc and magnesium are in the form of citrate, oxide, or bisglycinate. Some products are enriched with compounds such as melatonin or L-theanine, or other vitamins.
What are the benefits of ZMA?
ZMA supplements are often presented as being able to:
- increase strength and muscle mass;
- reduce catabolism (muscle loss linked to stress or training);
- improve sleep quality;
- increase testosterone production.
A study published in the Journal of the International Society of Sports Nutrition looked at athletes who already had sufficient zinc and magnesium intake. In them, this type of supplement does not seem to provide any additional benefit on strength, hormonal profile, or body composition. Their effectiveness therefore seems mainly to manifest in cases of pre-existing deficiency in one of these two minerals.
Recommended intake and precautions
Knowing the right dosages helps avoid both deficiencies and excesses.
Recommended daily intake
According to the ANSES nutritional reference values, recommended intakes vary by age and sex:
| Mineral | Recommended intake for adults | Safety limit (adult) |
|---|---|---|
| Magnesium | 300 to 380 mg/day | 250 mg/day via food supplements |
| Zinc | 7.5 to 14 mg/day | 25 mg/day, all sources combined |
For children and adolescents, magnesium intake varies with age, from 180 to 295 mg per day. For zinc, needs increase with a diet rich in phytates, found in whole grains or legumes, as these compounds reduce its assimilation.
Risks in case of excess
Excessive magnesium supplementation can cause diarrhea or other digestive disorders. ANSES recommends not exceeding 250 mg per day of magnesium from food supplements.
For zinc, the safety limit is set at 25 mg per day for adults. Excessive intake beyond this threshold can cause nausea, vomiting, diarrhea, and acute abdominal pain.
In the long term, chronic overconsumption of zinc can lead to a copper deficiency, another essential trace element. This imbalance can then cause a decrease in white blood cells (neutropenia) and anemia, severely impairing the immune system. In case of doubt about an adverse effect related to a food supplement, ANSES invites you to report it via its nutrivigilance system, in addition to medical advice.
Zinc and magnesium in food
Before considering buying a supplement, food is the primary source to prioritize for covering your needs.
Zinc-rich foods
Seafood (especially oysters), calf liver, and red meat (like beef) are the most concentrated and best-assimilated animal sources. For plant-based foods, you can rely on pumpkin seeds, lentils, and whole grains. To learn more, you can consult our guide to zinc-rich foods.
Magnesium-rich foods
Magnesium is found in sufficient quantities in whole grains (oat bran, buckwheat), legumes (lentils, chickpeas), and oilseeds (flax, sesame, chia). Nuts (almonds, cashews), green vegetables (spinach, chard), dark chocolate, and cocoa powder are also very rich in it. Magnesium is also present in certain mineral waters such as Hépar or Rozana, for example. Discover our guide dedicated to magnesium-rich foods to optimize your daily intake.
Some foods naturally contain both zinc and magnesium: this is the case for legumes, pumpkin seeds, and whole grains. These are therefore interesting choices to cover your needs in a single food.
FAQ - Frequently Asked Questions
Why combine zinc and magnesium?
Zinc supports immunity and skin, while magnesium acts on energy, muscles, and the nervous system. Combining them allows for covering a wider range of needs, especially in cases of fatigue or stress.
Can you take zinc and magnesium at the same time?
Yes, at recommended doses. Interference has only been observed at very high zinc doses, well above recommended intakes.
Do zinc and magnesium help you sleep better?
Some data suggest a positive effect, especially in cases of insufficient intake, but the results still need to be confirmed by larger studies.
What is the difference between zinc alone and ZMA?
Zinc alone primarily targets immunity, while ZMA combines three nutrients to more broadly cover sports recovery.
What foods contain both zinc and magnesium?
Legumes, pumpkin seeds, whole grains, and some nuts provide both minerals simultaneously. These are good dietary foundations to incorporate daily.
Are there any contraindications to combining zinc and magnesium?
At usual doses, not for the majority of healthy adults. However, medical advice is essential in cases of kidney failure, pregnancy, breastfeeding, or if you are on medication.
In summary: the essential to remember
Zinc and magnesium are two complementary minerals essential for the proper functioning of the body. Their combined use can be very beneficial in certain contexts, provided that the recommended daily intakes are strictly adhered to and a balanced diet is always prioritized daily.
Bibliography
Spencer, H., Norris, C., & Williams, D. (1994). Inhibitory effects of zinc on magnesium balance and magnesium absorption in man. Journal of the American College of Nutrition, 13(5), 479-484. https://doi.org/10.1080/07315724.1994.10718438
Wilborn, C. D., Kerksick, C. M., Campbell, B. I., Taylor, L. W., Marcello, B. M., Rasmussen, C. J., Greenwood, M. C., Almada, A., & Kreider, R. B. (2004). Effects of Zinc Magnesium Aspartate (ZMA) Supplementation on Training Adaptations and Markers of Anabolism and Catabolism. Journal of the International Society of Sports Nutrition, 1(2), 12–20. https://doi.org/10.1186/1550-2783-1-2-12
Agence nationale de sécurité sanitaire de l'alimentation, de l'environnement et du travail. (2021). Les références nutritionnelles en vitamines et minéraux. https://www.anses.fr/fr/content/les-références-nutritionnelles-en-vitamines-et-minéraux
Matek Sarić, M., Sorić, T., Juko Kasap, Ž., Lisica Šikić, N., Mavar, M., Andruškienė, J., & Sarić, A. (2025). Magnesium: Health Effects, Deficiency Burden, and Future Public Health Directions. Nutrients, 17(22), 3626. https://doi.org/10.3390/nu17223626
Edwards, B. J., Adam, R. L., Drummond, D., Gallagher, C., Pullinger, S. A., Hulton, A. T., Richardson, L. D., & Donovan, T. F. (2024). Effects of an Acute Dose of Zinc Monomethionine Asparate and Magnesium Asparate (ZMA) on Subsequent
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