Magnesium and zinc together, benefits, amounts and ZMA
Whether you can take magnesium and zinc together, what each one does, the NHS amounts, what ZMA trials found and where to find them in food.
- Written by
- Ben L.
- Last updated
- Reading time
- 6 min read
Overview
Yes, you can take magnesium and zinc together, and many supplements combine them. Magnesium contributes to a reduction of tiredness and fatigue, and zinc to normal immune function. The NHS advises no more than 25 mg of zinc and 400 mg of magnesium a day from supplements. Two ZMA trials in healthy young men found no change in sleep.
Key points
- You can take magnesium and zinc together, and many supplements combine them.
- Magnesium and zinc do different jobs, from muscle function to immune function.
- The NHS advises no more than 25 mg of zinc and 400 mg of magnesium a day from supplements.
- High zinc intakes can increase the magnesium your body loses, and reduce copper absorption.
- Two 2024 ZMA trials in healthy young men found sleep was no different over two nights.
Can you take magnesium and zinc together?
Yes, you can take magnesium and zinc together. Many supplements combine them. The main thing to watch is the amount of each, especially zinc [2].
High zinc intakes can affect magnesium. In a small study of postmenopausal women, a high zinc intake increased the magnesium lost in urine and stool, leaving less magnesium in the body [3]. It's one more reason to keep zinc supplements within the NHS limit [2].
What are the benefits of magnesium and zinc?
Both are minerals your body needs every day, and they do different jobs. These are some of the health claims that UK law allows for each one [4].
| Mineral | Authorised health claims (selected) |
|---|---|
| Magnesium | A reduction of tiredness and fatigue, normal muscle function, normal functioning of the nervous system, normal psychological function, normal energy-yielding metabolism, and the maintenance of normal bones and teeth [4] |
| Zinc | Normal function of the immune system, normal cognitive function, normal fertility and reproduction, the maintenance of normal testosterone levels in the blood, and the maintenance of normal skin, hair, nails, bones and vision [4] |
Our page of zinc studies lists the trials of zinc in people, with their doses and lengths.
How much magnesium and zinc do you need?
You should be able to get enough of both from a varied, balanced diet [2]. If you take supplements, the NHS gives these amounts.
| Mineral | Men | Women | From supplements |
|---|---|---|---|
| Magnesium | 300 mg | 270 mg | 400 mg or less a day is unlikely to cause harm [2] |
| Zinc | 9.5 mg | 7 mg | No more than 25 mg a day unless a doctor advises it [2] |
High doses of both can cause problems. More than 400 mg of magnesium for a short time can cause diarrhoea. High doses of zinc reduce how much copper your body absorbs, which can lead to anaemia and weaker bones [2].
What is ZMA, and does it help sleep?
ZMA is a mix of zinc, magnesium and vitamin B6 that's popular with gym-goers. Two UK trials in 2024 tested a version with 30 mg of zinc, 450 mg of magnesium and 10.5 mg of B6 in three capsules, in young, healthy men who already got enough of these nutrients from their diet [1]. That's more zinc than the NHS limit of 25 mg a day from supplements [2], so read the back of the pack as well as the front.
In one, 16 trained men took ZMA, a placebo or no pill for two nights of short sleep. Sleep, mood and next-morning lifting were no different with ZMA [1]. In the other, 19 men took it before two normal nights, and sleep, sprints and a focus test were no different from taking no pill [5].
Results may differ in other groups. The authors point to an earlier trial in older care home residents with insomnia, where a nightly mix of melatonin, magnesium and zinc improved sleep quality over 8 weeks, though it couldn't show which ingredient helped [5]. Earlier training trials of ZMA have been mixed, with one finding strength gains and two finding no difference [1].
Foods high in magnesium and zinc
Bread appears on the NHS lists for both minerals, wholemeal for magnesium and cereal products such as wheatgerm for zinc [2].
- Magnesium is in spinach, nuts and wholemeal bread [2].
- Zinc is in meat, shellfish, dairy foods such as cheese, bread and cereal products such as wheatgerm [2].
Where Nooroots fits
Nooroots Triple Magnesium gives you 301 mg of magnesium a day from glycinate, citrate and malate, in three capsules. It's a food supplement for topping up your daily intake alongside a varied diet.
Magnesium contributes to a reduction of tiredness and fatigue and to normal muscle function. Our guide to magnesium glycinate explains the main form it uses.
Frequently asked questions
Can you take zinc and magnesium together?
Yes. Many supplements combine them. Keep zinc supplements to 25 mg a day or less and magnesium supplements to 400 mg a day or less, as the NHS advises [2].
Should you take magnesium and zinc before bed?
The two 2024 ZMA trials gave it before bed, and in healthy young men sleep was no different from taking no pill. We found no trial that compared taking them in the morning or at night [1][5].
What are the side effects of magnesium and zinc?
More than 400 mg of magnesium can cause diarrhoea. Too much zinc reduces how much copper you absorb, which can lead to anaemia and weaker bones [2].
Can you take magnesium glycinate and zinc together?
Yes. Magnesium glycinate is one form of magnesium, so the same NHS amounts apply. Keep zinc to 25 mg a day or less from supplements [2].
Are magnesium and zinc good for men?
Both are needed by everyone. Zinc contributes to the maintenance of normal testosterone levels in the blood and to normal fertility, and men need about 9.5 mg of zinc a day [2][4].
Read more in our guide on when to take magnesium.
References
Every study here is listed so you can read it yourself. This guide is for general information and doesn't replace advice from your GP or pharmacist. We check it again at least every six months.
- Gallagher C, Austin V, Dunlop KA, et al. (2024). Effects of supplementing zinc magnesium aspartate on sleep quality and submaximal weightlifting performance, following two consecutive nights of partial sleep deprivation. Nutrients 16(2): 251. PMID 38257144
- NHS. Vitamins and minerals: others (magnesium and zinc sections). Page last reviewed 3 August 2020. Accessed 26 October 2026. nhs.uk
- Nielsen FH, Milne DB (2004). A moderately high intake compared to a low intake of zinc depresses magnesium balance and alters indices of bone turnover in postmenopausal women. European Journal of Clinical Nutrition 58(5): 703–710. PMID 15116072
- Department of Health and Social Care. Great Britain nutrition and health claims (NHC) register, spreadsheet of 19 May 2026. Accessed 26 October 2026. gov.uk
- Edwards BJ, Adam RL, Drummond D, et al. (2024). Effects of an acute dose of zinc monomethionine asparate and magnesium asparate (ZMA) on subsequent sleep and next-day morning performance. Nutrients 16(15): 2466. PMID 39125347
