Supplements can oftentimes do wonders for your health by filling in any nutrient gaps in your diet. But it’s important to remember that the key to unlocking their full benefits often lies in understanding how they interact with each other. Some supplement combinations can be dangerous, while others may simply reduce efficacy and render your supplementation useless.
Staci Hall, a woman who successfully shed 44 pounds of menopause weight, attributes part of her success to magnesium supplements. However, she cautions against taking magnesium with certain supplements, shedding light on potential absorption conflicts. In this article, we’ll explore four supplements Hall advises against combining with magnesium, according to a video she recently posted on TikTok: Iron, Zinc, Calcium, and Multivitamins.
1. Iron
Iron is a crucial mineral for your overall health. It plays an important role in energy levels, immunity, memory, sleep and more. In some cases, an iron supplement can be a healthy addition to your daily regimen. However, Hall emphasizes the importance of not pairing magnesium with iron, stating, "Don’t take magnesium with iron. They are just going be fighting each other for absorption." Iron and magnesium can compete for absorption in the digestive system, potentially reducing the efficacy of both supplements.
Hall recommends taking these supplements at least four hours apart to avoid this absorption clash. This separation allows the body to adequately absorb each mineral independently, ensuring you reap the full benefits of both iron and magnesium supplementation.
2. Zinc
Hall's second warning is against combining magnesium with zinc, citing the same absorption competition issue. She succinctly notes, "Number two is zinc for the same reason." Both minerals may vie for absorption, potentially hindering the body's ability to utilize them fully.
To maximize the benefits of both magnesium and zinc, Hall advises taking them at separate times. By allowing a buffer between the two supplements, you minimize the risk of their interference with each other.
3. Calcium
In addition to warning against taking magnesium with iron and zinc, Hall also addresses a common misconception regarding calcium and magnesium. Although these supplements are often combined, she tells us that you should not take them together. "This is kind of crazy because you will see this all over the place–magnesium and calcium paired together. So common. Not a good idea. It’s generally advised to take them at least two hours apart," she emphasizes.
While magnesium and calcium are often bundled together in supplements due to their complementary roles in bone health, taking them simultaneously can lead to reduced absorption. Hall's recommendation of a two-hour gap allows for optimal absorption of each mineral without interference.
4. Multivitamins
Hall's fourth cautionary note is about combining magnesium with multivitamins, explaining, "Number four is your multivitamin, because it’s probably going to have iron or zinc in it among other things, so you’re going to run into the same absorption issue."
Multivitamins are comprehensive supplements that often contain a variety of minerals, including iron and zinc. To avoid absorption conflicts, Hall suggests separating magnesium intake from your multivitamin, allowing each component to be absorbed effectively. Plus, it's also worth noting that multivitamins are commonly dubbed ineffective by health experts.
The bottom line
By understanding and heeding Hall's advice to avoid combining magnesium with iron, zinc, calcium, and multivitamins, you can enhance the absorption of these vital minerals and unlock the full potential of their nutritional benefits. Remember, though, that it's always important consult with a healthcare professional before making significant changes to your supplement routine.
READ MORE: A Doctor Tells Us The 3 Worst Supplements For Your Liver: Vitamin E And More
