4 Things That Should Never Be Taken With Magnesium – According To Expert

Magnesium is an essential mineral that plays a crucial role in various bodily functions, including muscle and nerve function, blood sugar control, and bone health. It’s involved in over 300 enzymatic reactions in the body, making it a vital nutrient for maintaining overall health. Despite its importance, many people don’t get enough magnesium from their diets, leading to the need for supplementation.¹ Doctor Winternheimer, a chiropractor on TikTok (@highperformancespine) speaks about the mineral and how to best use it.

Why is Magnesium So Popular

Given its critical role in health, magnesium supplements are widely used to ensure adequate intake. These supplements can help with a range of issues, from improving sleep quality to reducing the risk of heart disease and type 2 diabetes. However, while supplements can be beneficial, it’s important to know how to take them correctly to maximize absorption and avoid potential interactions.

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Avoid Taking Calcium

One of the key rules when taking magnesium is to avoid combining it with calcium supplements. Although the two are often marketed together as they both support bone health, they can actually compete for absorption in the body. This competition can lead to reduced effectiveness of both minerals. Experts recommend taking calcium and magnesium at least two hours apart to ensure that both are adequately absorbed.²

Zinc and Magnesium: A Complicated Relationship

Zinc is another mineral that should not be taken at the same time as magnesium. While both are essential for various bodily functions, they can interfere with each other’s absorption. Zinc, in particular, can reduce the amount of magnesium that your body absorbs if taken together. To avoid this, it’s advised to take them at least four hours apart.

Iron Supplements

Iron supplements are commonly taken to address anemia and other iron deficiencies, but they should not be taken with magnesium. Like calcium and zinc, iron competes for absorption in the digestive tract. This can result in lower levels of both minerals in your body, reducing the effectiveness of your supplements. To prevent this, take iron and magnesium at different times of the day.

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Foods High in Phytates and Oxalates

Certain foods that are high in phytates and oxalates, such as whole grains, beans, and spinach, can bind to magnesium and prevent its absorption. Phytates, found in foods like rice and oats, and oxalates, present in foods like spinach and chocolate, can significantly reduce the amount of magnesium your body absorbs. It’s best to consume these foods separately from your supplement to ensure you’re getting the full benefit.

Maximizing the Benefits

To get the most out of your magnesium supplement, it’s essential to be mindful of what you take it with. By avoiding these common pitfalls—taking magnesium with calcium, zinc, iron, or certain high-phytate and high-oxalate foods—you can enhance your body’s ability to absorb this vital mineral and enjoy its full range of health benefits. Find the fulll TikTok here.

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