If you’re familiar with the world of wellness, you probably know that magnesium is a powerhouse mineral with benefits ranging from regulating blood pressure and supporting muscle and nerve function to improving sleep quality. But did you know that pairing magnesium with certain other supplements can actually reduce its effectiveness? According to a reel by digital creator Dr Janine Bowring on Instagram, taking magnesium alongside calcium, iron, and zinc can interfere with how well your body absorbs this essential mineral. To dive deeper into this topic, indianexpress.com spoke with health experts for insights.
Dr Harpalsinh Dabhi, senior pulmonologist and critical care physician, HCG Hospitals, Bhavnagar, concurred and advised against taking magnesium with calcium, iron, and zinc due to the potential interactions that can interfere with the absorption of these minerals in our body. Magnesium and Calcium: These two minerals can compete for absorption in the body, particularly when taken in large doses. This competition might reduce the efficiency with which each mineral is absorbed.
Magnesium and Iron: Magnesium may inhibit the absorption of iron, especially non-heme iron (the type found in plant-based sources). This is particularly important for individuals who need to manage their iron levels carefully, such as those with anemia.
Magnesium and Zinc: Similar to calcium, zinc, and magnesium can interfere with each other’s absorption when taken together in large amounts.
Are these supplements necessary?
Dr Gaurangi Shah, general and internal medicine consultant at P D Hinduja Hospital, Mumbai, pointed out that Indian cuisine is naturally rich in minerals like magnesium, calcium, iron, and zinc, and this means supplementation may not always be necessary. “People are more focused on their protein intake these days and may overlook their mineral and vitamin needs. A balanced diet should be the first approach before turning to supplements,” she said.
Pairing magnesium with the right nutrients
So, what can you pair magnesium with to enhance its benefits? “You can pair magnesium with vitamin D, B6, omega-3 fatty acids, and taurine which help optimize its absorption and effectiveness without the negative interactions associated with calcium, iron, or zinc,” said Dr Dabhi.
Vitamin D: Helps the body absorb magnesium more efficiently.
Vitamin B6: Aids in magnesium’s cellular uptake, enhancing its benefits.
Omega-3 fatty acids: Anti-inflammatory properties that complement magnesium’s muscle relaxation effects.
Taurine: Works synergistically with magnesium to support heart and muscle health.
Pairing magnesium with these nutrients can help you fully unlock its potential for improved health.
Source: The Indian Express