From the Guidelines
For magnesium and zinc supplementation, I recommend taking a combined magnesium-zinc supplement or individual supplements of each mineral, with magnesium glycinate, citrate, or malate at 200-400mg daily and zinc picolinate or zinc gluconate at 15-30mg daily, as suggested by the most recent guidelines 1. When choosing a magnesium supplement, it's essential to select a form that is well-absorbed, such as magnesium glycinate, citrate, or malate, as these are better absorbed than magnesium oxide. For zinc, zinc picolinate or zinc gluconate at 15-30mg daily is effective for most adults, as recommended by the British Obesity and Metabolic Surgery Society guidelines 1. It's crucial to take magnesium in the evening, as it can promote relaxation and sleep, while zinc is best taken with food to minimize stomach upset. Additionally, it's essential not to exceed the recommended dosages, as too much zinc can interfere with copper absorption and cause imbalances, as highlighted in the guidelines 1. These minerals work together to support immune function, muscle health, and enzyme processes in the body, with magnesium helping with muscle relaxation, sleep quality, and energy production, and zinc supporting immune function, wound healing, and protein synthesis. If you have kidney disease or take medications, it's vital to consult your healthcare provider before starting these supplements, as recommended by the Institute of Medicine Food and Nutrition Board 1. Key points to consider when taking magnesium and zinc supplements include:
- Taking magnesium in the evening to promote relaxation and sleep
- Taking zinc with food to minimize stomach upset
- Not exceeding the recommended dosages to avoid imbalances
- Consulting your healthcare provider if you have kidney disease or take medications
- Selecting well-absorbed forms of magnesium and zinc, such as magnesium glycinate and zinc picolinate.
From the FDA Drug Label
ACTIVE INGREDIENT (In each tablet) Magnesium Oxide 400mg (241.2mg elemental magnesium) ACTIVE INGREDIENT Magnesium Glycinate: ~93.75% Zinc (as Zinc Citrate) 50 mg 455%
For magnesium, options include magnesium oxide 2 and magnesium glycinate 3. For zinc, an option is zinc citrate 4. Key points:
- Magnesium oxide provides 241.2mg of elemental magnesium per tablet.
- Zinc citrate provides 50mg of zinc per tablet. No direct comparison can be made between magnesium oxide and magnesium glycinate based on the information provided.
From the Research
Magnesium and Zinc Supplementation
To determine the best supplement for magnesium and zinc, consider the following points:
- The adult human body contains 2-3g of zinc, with about 0.1% replenished daily 5
- Magnesium and zinc supplementation may have beneficial effects in patients with hypothyroidism and diseases associated with hyperthyroidism 6
- Combined magnesium and zinc supplementation can improve metabolic status in patients with type 2 diabetes mellitus and coronary heart disease 7
Recommended Dosages
Some studies suggest the following dosages:
- 30 mg zinc gluconate per day, 250 mg magnesium oxide per day, and 25,000 IU vitamin A twice a week for 10 weeks 6
- 250 mg magnesium oxide plus 150 mg zinc sulfate per day for 12 weeks 7
Considerations
When considering magnesium and zinc supplementation, keep in mind:
- The proximity of the recommended dietary allowance (RDA) and the reference dose (RfD) for safe intake of zinc is relatively narrow 5
- High intakes of zinc relative to copper can cause copper deficiency 5
- Assessment of zinc nutriture is complex and involves chemical and functional measurements with limitations in sensitivity and specificity 5