SerpApi.Org
Magnesium is an essential mineral that supports muscle, nerve, and bone health. Pairing it with certain nutrients, like vitamins D and B6, protein, and fiber, can help your body absorb more of it.
1. Vitamin D
Taking magnesium and vitamin D together can improve the function of both. These nutrients rely on one another. The body needs vitamin D to absorb magnesium in the gut, and magnesium helps the body use vitamin D.
A study found that taking magnesium and vitamin D together can boost exercise performance and post-workout recovery. It may also improve overall health.
2. Vitamin B6 (Pyridoxime)
Like magnesium, vitamin B6 supports cell and nerve health. Taking it may improve magnesium absorption and help it move into cells so it can be used.
One study found that taking both supplements together may provide stress relief and decrease feelings of anxiety.
3. Probiotics
Probiotics are live microorganisms that feed the “good bacteria” in your gut. Regular consumption of probiotics can improve gut health and boost immunity.
Research shows that taking probiotics with magnesium may lower inflammation and improve mood.
4. Fiber
Fiber is a plant-based carbohydrate that improves gut health and lowers cholesterol levels. Taking fiber, especially prebiotics, with magnesium can increase absorption.
A review found that taking magnesium with fiber from fruits and vegetables can increase magnesium absorption by up to 25%. Consider adding fiber-rich foods like fruits, vegetables, whole grains, and legumes to your diet. Fiber is also available as a supplement.
5. Protein
Magnesium supports muscle health and recovery. Protein is a powerful nutrient needed for muscle strength. Protein supports the movement of magnesium into the muscle cells, making it more effective.
Consider taking a magnesium supplement with protein powder, or a protein-rich snack like a hard-boiled egg or bean salad.
6. Calcium
The body needs calcium for strong bones and muscles. Taking it with magnesium helps regulate calcium absorption. While both these minerals work together, it’s best to take them separately.
They both compete for the same receptors in the gut, and too much calcium can block the effects of magnesium. Plan to separate your supplements by at least two hours.
7. Zinc
Zinc and magnesium both play a role in muscle repair and immune health. Some research has found that taking zinc and magnesium together can improve health outcomes in people with type 2 diabetes and heart disease.
However, taking high levels of zinc can interfere with magnesium absorption. When taking both supplements, do not exceed 50 milligrams of zinc per day.
Nutrients to Avoid with Magnesium
Taking magnesium with high levels of zinc or calcium can interfere with absorption. This is because zinc and calcium compete for the same receptors as magnesium.
Avoid taking magnesium with high levels of iron, as it can reduce absorption. Processed foods like soda are often high in phosphoric acid, which may increase phosphorus levels and decrease magnesium levels.
Avoid taking a magnesium supplement with caffeinated drinks, such as tea or coffee. Caffeine is a natural diuretic and can cause you to excrete magnesium through your urine. Wait at least 1 to 2 hours before taking magnesium after consuming caffeine.
Read the original article on Verywell Health
