From the Guidelines
For magnesium and zinc supplementation, I recommend taking a complete multivitamin and mineral supplement containing at least the government recommended daily allowance for zinc, with an optimal level of 15-30mg zinc daily, as suggested by the British Obesity and Metabolic Surgery Society guidelines 1. The optimal level of zinc supplementation may vary depending on the individual's health status and medical history, but a daily dose of 15-30mg zinc is a reasonable starting point. It is essential to note that zinc and copper have an inverse relationship for absorption, and a ratio of 8-15mg of zinc for each 1mg of copper should be maintained to avoid zinc-induced copper deficiency 1. Additionally, magnesium is crucial for overall health, and a daily dose of 200-400mg magnesium glycinate is recommended, as it is well-absorbed and has good bioavailability compared to other supplement forms. When selecting a supplement, look for products that have been third-party tested for purity and potency by organizations like USP or NSF. It is also important to consult with a healthcare provider before starting any supplements, especially if you have kidney disease or take certain medications, as they may interact with some medications or be contraindicated in certain conditions. A well-balanced diet that includes foods rich in magnesium and zinc, such as nuts, seeds, and leafy greens, is also essential for maintaining optimal levels of these minerals. In situations where food choices and quality may be limited, a broad-range multivitamin/mineral supplement can be beneficial in supporting immune function and overall health 1.
From the FDA Drug Label
ACTIVE INGREDIENT (In each tablet) Magnesium Oxide 400mg (241.2mg elemental magnesium) HYLAZINC Tablets Dietary SupplementDispensed by Prescription† Supplement Facts Serving Size: 1 Tablet Servings per container: 100 Amount Per Serving % Daily Value Zinc (as Zinc Citrate) 50 mg 455% The answer is:
- Magnesium Oxide for magnesium supplementation, with 241.2mg of elemental magnesium per 400mg tablet 2
- Zinc Citrate for zinc supplementation, with 50mg of zinc per tablet 3
From the Research
Magnesium and Zinc Supplements
There are no direct studies provided that discuss magnesium supplements. However, for zinc supplements, the following information is available:
- The adult human body contains 2-3g of zinc, with about 0.1% being replenished daily 4.
- Conservative estimates suggest that 25% of the world's population is at risk of zinc deficiency, with the majority being poor and consuming foods that are rich in inhibitors of zinc absorption 4.
- Zinc supplementation is recommended for the treatment of several ailments, such as liver disease, male hypogonadism, cancers, heart disease, and central nervous system disorders 5.
- The topic of dietary vs. pharmacological doses of zinc remains controversial, with medicinal doses being greater than 40 mg/d of elemental zinc 5.
- It is difficult to achieve a therapeutic dose of zinc from foodstuffs alone, making supplementation a potential option for those at risk of deficiency 5.
- High intakes of zinc relative to copper can cause copper deficiency, highlighting the need for careful consideration of zinc supplementation 4.