5 Supplements to Take With Magnesium for Maximum Health Benefits

Magnesium is an important mineral that helps with many bodily functions including energy, muscles, nerves, bones, and blood sugar balance. However, research suggests that up to 45% of Americans are magnesium deficient.

Ensuring you’re getting enough of other important nutrients, whether through diet or supplements, can help your body better absorb and process magnesium.

1. Vitamin D

“The body absorbs magnesium better when paired with certain nutrients,” said Lynne Romancia, MS, RDN, a dietitian at Providence St. Jude Medical Center.

Vitamin D, particularly vitamin D3, helps the gut better absorb magnesium, she added.

On the other hand, magnesium also helps the body process and use vitamin D, so these nutrients are essentially codependent and work together.

Roughly 42% of U.S. adults are deficient in vitamin D, so taking a vitamin D supplement can help with more than just your magnesium absorption; it can also boost your overall health.

2. Protein

Protein supports magnesium’s movement into cells, Romancia said. Ensuring you’re getting enough is essential.

While many people can get adequate protein through food, those who find it difficult may want to use protein powder.

“Make sure to check sugar content and ideally [choose those that] have added sugar from allulose or monkfruit,” Romancia said.

3. Fiber

Romancia said fiber, especially specific prebiotics, can boost magnesium absorption.

In fact, studies show that short-chain Fructo-Oligosaccharides (FOS), a type of prebiotic fiber, can increase magnesium absorption by 12% to 18%, while polyols, or low-digestible carbohydrates found in fruits and vegetables, can increase it by up to 25%.

Fiber is best attained through diet. But for those who struggle to get enough in each day, Romancia said fiber supplements can help, especially those with FOS.

4. Probiotics

Probiotics can indirectly help with magnesium absorption and boost its benefits by improving overall gut health. Eating and taking probiotics can help maintain a balanced gut microbiome, which can help with the absorption of all kinds of nutrients, magnesium included.

Specifically, Romancia said probiotics containing the strains lactobacillus and bifidobacterium can be helpful for magnesium intake.

5. Zinc

Magnesium works with zinc in many body functions, Romancia said, so it’s important to ensure you’re getting enough. When it comes to supplements, she suggests looking for organic forms such as glycinate or picolinate.

However, too much zinc can actually block magnesium absorption, so it’s best not to take these two supplements at the same time and to ensure you’re not taking too much.

4 Tips to Get the Most Out of Magnesium

If you’re taking a magnesium supplement, there are a few things to keep in mind, according to Dara Ford, PhD, RD, program director of the Master of Science in Nutrition Education at American University.

1. The form of the supplement: The supplement itself, whether a pill, powder, or topical, can impact its bioavailability, or the body’s ability to absorb it.
2. Taking the right kind: It is essential to take the type that addresses your supplementation needs. For example, magnesium citrate has more of a laxative effect, while magnesium glycinate is used to improve sleep quality.
3. Avoid taking certain other supplements: High doses of zinc can interfere with magnesium absorption, while calcium and iron use the same pathway for absorption. So, they should be spaced out if you’re taking multiple single supplements.
4. Food first is best: Magnesium is found in many foods, including leafy green vegetables, nuts, seeds, legumes, and whole grains. Some fruits, milk, and even beef contain magnesium.