Using vitamins and minerals in your daily routine is a great start, but did you know that certain combinations work even better together? That’s right! And it’s no different for magnesium.
So, what are the best vitamins and minerals to take alongside your magnesium supplement?
From zinc to vitamin D, we’ve got the lowdown on all the best combos and why they work so well in this article.
- Zinc & magnesium
- Calcium & magnesium
- Vitamin B6 & magnesium
- Vitamin D & magnesium
- Potassium & magnesium
- Iron & magnesium
What other vitamins & minerals can you take with magnesium?
Ready to take your magnesium supplement to new heights? Do so by combining them with a selection of some of the best other essential vitamins and minerals.
Some of the most common magnesium blends include:
- Magnesium and zinc
- Magnesium and calcium
- Magnesium and B6
- Magnesium and vitamin D
- Magnesium and iron
- Magnesium and potassium
Discover why these combinations work well together and the potential benefits they offer below.
Starting off with a popular combination, we have zinc and magnesium. Like magnesium, zinc is another essential mineral that supports a similar range of bodily functions.
So, what are the benefits of magnesium and zinc as a combo?
It's believed that when taken together, they help each other to support various bodily functions with no negative impacts on how your body absorbs them.1 For example, magnesium and zinc are said to support your immune system and potentially reduce inflammation.2,3,4,5
In fact, this is such a well-known duo that you can easily pick up tablets with the ideal dosage of both minerals in it.
Next up in the list is calcium and magnesium.
Most of us can remember from school that calcium helps to build strong bones, but did you know that magnesium can too? That’s why these two minerals work so well together, because they’re both able to support the same thing.
However, it is important to get the balance right as too much of one or the other could throw your body off.
One study from 1997 found that even when children met their daily magnesium intake, they still had a negative magnesium balance due to a higher calcium intake.6 This is why health experts pre-combine magnesium and calcium to ensure that optimum requirements are met for both minerals.
Another successful combo is magnesium with B6.
Naturally occurring in foods, the enzymes in B6 help the body to perform various functions, from breaking down proteins to supporting the immune system.7
When combined with magnesium, this duo works in harmony to help support mental health. In fact, studies have found that taking magnesium and B6 together works better than magnesium alone - when used to help with stress levels.8,9
One of the most important combinations is magnesium and vitamin D. The latter is something we often lack here in the UK, with 1 in 5 of us having low vitamin D levels.10
But did you know that magnesium is required to activate vitamin D and move it around the body?11
It is also needed for deactivating it when vitamin D levels are too high!
On their own, both vitamin D and magnesium support immune function which suggests that when taken together, they can double up and provide your body with a little extra help.11
So, what about potassium and magnesium? How do they impact each other?
Interestingly, studies show that when magnesium levels are low, it can have a knock-on effect on potassium levels, causing them to drop as well.12
This indicates that it may be beneficial to take them together, particularly as they aren’t known to have a negative effect when consumed at the same time.13
This is a tricky one, as iron and magnesium aren’t known to have a direct impact on each other. However, they can alter other nutrients like zinc – so the jury’s still out on this one.14
One test tube study found that magnesium-based laxatives negatively affected iron absorption, but further investigation is needed in this area.15
Interested in adding magnesium to your supplement stash?
The final say
Because it works well with so many different vitamins and minerals, it’s easy to find calcium, magnesium and zinc supplements all in one.
However, if there’s anything you’re not sure about, it’s best to get in contact with your GP to discuss the best approach for you.
The advice in this article is for information only and should not replace medical care. Please check with your GP or healthcare professional before trying any supplements or remedies. Food supplements must not be used as a substitute for a varied and balanced diet and a healthy lifestyle.