From the Guidelines
For magnesium and zinc supplementation that is TGA-listed, I recommend Blackmores Bio Zinc or Ethical Nutrients Mega Zinc with Vitamin C for zinc, and Blackmores Magnesium or Nature's Own Magnesium supplements for magnesium, with a typical recommended daily intake of 8-11mg of zinc for adults and 310-420mg of magnesium, as suggested by the Institute of Medicine Food and Nutrition Board 1. When taking these supplements, it's best to follow the dosage instructions on the packaging and consider taking magnesium in the evening as it can promote relaxation and sleep.
- Zinc is better absorbed when taken with food, while magnesium is often better tolerated when taken with a meal to prevent digestive discomfort.
- These minerals are essential for numerous bodily functions - zinc supports immune function, wound healing, and protein synthesis, while magnesium is crucial for muscle and nerve function, energy production, and bone health.
- If you have any health conditions or take medications, consult with a healthcare provider before starting these supplements, as also recommended by the British Obesity and Metabolic Surgery Society guidelines on perioperative and postoperative biochemical monitoring and micronutrient replacement for patients undergoing bariatric surgery-2020 update 1. The recommended daily intake of zinc and magnesium may vary depending on individual needs, and it's essential to maintain a balanced diet and consult with a healthcare provider for personalized advice, as also suggested by the nutritional recommendations for adult bariatric surgery patients: clinical practice 1.
From the FDA Drug Label
ACTIVE INGREDIENT (In each tablet) Magnesium Oxide 400mg (241.2mg elemental magnesium) Active Ingredient Magnesium citrate 1.745g per fl oz Zinc (as Zinc Citrate) 50 mg 455%
The magnesium supplements that are proven and listed are magnesium oxide and magnesium citrate as per 2 and 3. The zinc supplement that is proven and listed is zinc citrate as per 4.
- Magnesium oxide contains 241.2mg elemental magnesium per tablet.
- Magnesium citrate contains 1.745g per fl oz.
- Zinc citrate contains 50mg of zinc per serving.
From the Research
Magnesium and Zinc Supplementation
To determine the best supplement for magnesium and zinc that is proven and TGA listed, we need to consider the bioavailability and effectiveness of different magnesium compounds.
- Magnesium malate and magnesium acetyl taurate have been shown to have higher bioavailability compared to magnesium oxide and magnesium citrate 5.
- Magnesium and zinc co-supplementation has been found to have beneficial effects on biomarkers of inflammation and oxidative stress, and gene expression related to inflammation in subjects with polycystic ovary syndrome (PCOS) 6.
- A randomized, double-blind, placebo-controlled intervention trial found that magnesium citrate, magnesium oxide, and magnesium sulfate supplementation did not significantly change arterial stiffness or blood pressure 7.
- Zinc, vitamin A, and magnesium co-supplementation may have beneficial effects in patients with hypothyroidism and in diseases associated with hyperthyroidism 8.
- Magnesium citrate has been shown to be more soluble and bioavailable than magnesium oxide in vitro and in vivo studies 9.
Recommended Magnesium Compounds
Based on the available evidence, magnesium malate and magnesium acetyl taurate may be considered as effective supplements for magnesium.
- Magnesium malate has been found to have the highest area under the curve calculation and remained high for an extended period of time in the serum 5.
- Magnesium acetyl taurate was rapidly absorbed, able to pass through to the brain easily, and had the highest tissue concentration level in the brain 5.
- Magnesium citrate may also be considered as a supplement, as it has been shown to be more soluble and bioavailable than magnesium oxide 9.
Zinc Supplementation
Zinc gluconate has been used in studies as a supplement for zinc, and has been found to have beneficial effects when co-supplemented with magnesium and vitamin A 6, 8.