Last updated: October 2026
Yes, most adults can take zinc and magnesium together. At normal supplement doses, within the NHS limits of 25mg of zinc and 400mg of magnesium a day, they don’t get in each other’s way: the study showing zinc cutting magnesium absorption used 142mg of zinc a day. If you take high-dose zinc, space them out. Checked October 2026.
They do different jobs: magnesium contributes to a reduction of tiredness and fatigue; zinc contributes to the normal function of the immune system. You need around 30 times more magnesium (270 to 300mg a day) than zinc (7 to 9.5mg).
Our magnesium
Magnesium Glycinate Sleep Complex
Magnesium Glycinate Sleep Complex gives 290mg of magnesium per serving from bisglycinate and citrate, with glycine, L-theanine, chamomile, passionflower, hops and oat straw. It contains no zinc. Magnesium contributes to a reduction of tiredness and fatigue and to normal functioning of the nervous system. Vegan, made in the UK and for adults only.
Add Magnesium Glycinate Sleep Complex to bag See ingredients and reviews
Vegan and made in the UK. Free UK delivery over £45, 14-day returns on unopened items.
Subscribe £22.49One-off £29.99
View productCan you take zinc and magnesium together?
Yes. At the amounts in normal supplements and multivitamins there’s no known problem taking them at the same time, and combined “magnesium and zinc” tablets are widely sold in the UK.
The worry that zinc blocks magnesium comes from a 1994 metabolic study. Adult men in a research unit were given 142mg of zinc a day as zinc sulphate, and their magnesium absorption and balance fell. That is more than five times the 25mg a day the NHS says not to exceed from supplements, so it doesn’t apply to sensible doses.
Taking high-dose zinc? With 50mg tablets or more, usually on a doctor’s advice, take zinc and magnesium a few hours apart: zinc with breakfast, magnesium in the evening. That’s a sensible precaution rather than something trials have tested.
| Question | Short answer |
|---|---|
| Same time, same day? | Fine at normal doses |
| Together at night or before bed? | Fine; take zinc with a snack if it makes you feel sick |
| Does zinc block magnesium? | Only shown at very high zinc doses (142mg a day) |
| Zinc of 50mg or more? | Take it a few hours apart from magnesium |
| Magnesium glycinate with zinc? | Fine; the form doesn’t change this |
| With calcium or iron as well? | These can reduce zinc absorption, so take them at a different time |
The BNF lists calcium carbonate as reducing zinc absorption, and iron and zinc as reducing each other’s effect. Our guides to magnesium and calcium and magnesium and vitamin D cover those pairings. On antibiotics? Check the medicines table.
Which Evopure product fits your routine?
Evopure makes a magnesium drink, not a zinc supplement. If you take a zinc tablet in the morning, our magnesium drink fits the evening.
| Your routine | Evopure option | What it is |
|---|---|---|
| Zinc in the morning, magnesium in the evening | Magnesium Glycinate Sleep Complex | Berry drink powder, 290mg magnesium per serving, no zinc |
| A warm evening drink | Reishi Mushroom Adaptogenic Complex | Reishi hot chocolate powder; contains a little natural caffeine |
| A few drops at bedtime | Sleep CBD Oil | Broad spectrum CBD with passion flower, 500mg or 1,000mg |
| You need zinc | Not from us | A zinc tablet or multivitamin, within 25mg a day |
How to compare value: compare the cost per mg of magnesium itself, not the weight of powder. Our pack gives around 30 servings of 290mg, under the NHS 400mg limit. Subscribe and Save lowers the price of every order; skip, pause or cancel any time.
What you get with Evopure:
- Our CBD products: every batch third-party tested at ISO 17025 labs; request a batch report on our lab testing page.
- Made in the UK, vegan and alcohol-free.
- Our CBD is broad spectrum and THC free, and on the FSA public list, linked to validated applications.
- Tracked Royal Mail delivery, dispatched the same day if you order before 3pm Monday to Thursday (delivery details). Unopened, unused items can be returned within 14 days (returns policy).
They’re food supplements, not medicines, and none contains zinc. Ready to choose? Start with the magnesium drink for your evening, the reishi hot chocolate for a warm cacao drink, or Sleep CBD Oil for drops at bedtime.
The FSA’s 10mg a day figure for CBD is precautionary advice rather than a legal limit, set while longer-term safety research continues. At Evopure we think it is a very cautious figure, and many adults use more. If you go above it, increase slowly, and check with your GP or pharmacist first if you take any medication.
Magnesium vs zinc: side-by-side comparison
Both are essential minerals, but they do different jobs, you need very different amounts, and they come from partly different foods. Daily needs are the NHS figures for adults aged 19 to 64.
| Magnesium | Zinc | |
|---|---|---|
| Daily need (NHS) | 300mg men, 270mg women | 9.5mg men, 7mg women |
| Most from supplements (NHS) | 400mg or less a day is unlikely to cause harm | No more than 25mg a day unless a doctor advises it |
| 100% NRV on labels | 375mg | 10mg |
| Good food sources (NHS) | Spinach, nuts, wholemeal bread (more in foods high in magnesium) | Meat, shellfish, cheese and other dairy, bread, wheatgerm |
| Signs of low intake | Vague at first: poor appetite, nausea, tiredness, weakness; muscle cramps and tremor when more marked | Rough skin, poor appetite, slow wound healing, changes in taste |
| Who may run low | People eating few wholegrains, nuts and greens; long-term users of PPIs such as omeprazole | Vegans and vegetarians; people with gut conditions |
| Common supplement forms | Citrate, bisglycinate (glycinate), oxide, malate (see types of magnesium) | Gluconate, citrate, picolinate, sulphate |
| Too much | Diarrhoea | Nausea; long term, poor copper absorption |
How much a day? The NHS says women need 270mg of magnesium and 7mg of zinc, and men 300mg and 9.5mg. See how much magnesium per day for every age group.
iSigns of low intake overlap with many other conditions, so see a GP rather than self-treating with high doses. More in signs of magnesium deficiency.
Magnesium: authorised health claims
Worded as they appear on the GB nutrition and health claims register:
- Magnesium contributes to a reduction of tiredness and fatigue.
- Magnesium contributes to normal energy-yielding metabolism.
- Magnesium contributes to normal functioning of the nervous system.
- Magnesium contributes to normal psychological function.
- Magnesium contributes to normal muscle function.
- Magnesium contributes to the maintenance of normal bones.
- Magnesium contributes to electrolyte balance.
Glycinate is the form many people choose for an evening routine; see our magnesium glycinate guide. Labels that say “bisglycinate” mean the same compound, as our glycinate vs bisglycinate guide explains.
Zinc: authorised health claims
- Zinc contributes to the normal function of the immune system.
- Zinc contributes to the maintenance of normal skin.
- Zinc contributes to the maintenance of normal hair.
- Zinc contributes to normal fertility and reproduction.
- Zinc contributes to the maintenance of normal testosterone levels in the blood.
- Zinc contributes to normal cognitive function.
- Zinc contributes to the protection of cells from oxidative stress.
On colds, a 2024 Cochrane review found zinc probably doesn’t prevent them and may only shorten them slightly, with more side effects such as nausea and a bad taste. Our full zinc guide covers foods, forms and how much is too much, and how to support your immune system puts zinc alongside sleep, vitamin D and diet.
Magnesium or zinc: which do you need?
Neither is “better”; it depends on what your diet is short of. UK diet surveys show many teenagers, and some adults, get less magnesium than they need. Zinc shortfalls are more likely on plant-based diets: a meta-analysis of 26 studies found lower zinc intakes and blood zinc levels in vegetarians, with a bigger gap in vegans.
| If you… | Focus on |
|---|---|
| Eat few wholegrains, nuts, seeds or greens | Magnesium |
| Want an evening wind-down routine | Magnesium |
| Are vegan or vegetarian | Zinc (and check B12, iron and iodine too) |
| Exercise hard and sweat a lot | Both, mainly from food |
| Are over 65 or eat little | Both; consider a multivitamin |
iThe NHS says most people can get both from a varied diet, so a supplement is a top-up. If you think you’re low in either, your GP can check.
Zinc vs magnesium for sleep
Magnesium is the one people use in an evening routine; it contributes to normal functioning of the nervous system. The case for zinc is weaker:
- ZMA after short sleep: in a 2024 UK trial, 16 trained men took ZMA, a placebo or nothing over two nights of 4 hours’ sleep. ZMA made no difference to sleep or next-morning lifting.
- The study often quoted for sleep gave Italian care-home residents (average age 78) 5mg melatonin, 225mg magnesium and 11.25mg zinc nightly. Sleep scores improved, but with melatonin in the mix it can’t show what the minerals did alone. Melatonin is prescription-only in the UK: see melatonin in the UK.
So there’s no good evidence that adding zinc helps sleep. For the full picture on forms and doses, read best magnesium for sleep.
What is ZMA? Magnesium and zinc for men
ZMA combines zinc, magnesium aspartate and vitamin B6, and is marketed for strength, recovery and testosterone. The product in a 2004 trial gave 30mg of zinc and 450mg of magnesium a day, both above the NHS supplement limits, so check the label. Zinc contributes to the maintenance of normal testosterone levels in the blood. That claim is about keeping levels normal, not raising them above normal, and the trials agree:
- In 42 resistance-trained men, eight weeks of ZMA before bed made no difference to hormones, strength, endurance or body composition compared with placebo.
- In 14 exercising men who already got enough zinc from food, ZMA raised blood zinc but didn’t change total or free testosterone.
So ZMA is a convenient way to get all three, not a performance booster, unless you were low to begin with. Men need 300mg of magnesium and 9.5mg of zinc a day. Our magnesium for men guide covers doses and forms, and supplements for men over 40 covers what else is worth taking.
Best time to take magnesium and zinc
Neither works better at a set time, so pick a routine you’ll keep:
- Zinc with food. Nausea and a bad taste are common side effects in zinc trials, and a meal makes it easier to take.
- Magnesium morning or evening. Many people take it in the evening as part of a wind-down routine, but magnesium glycinate in the morning is fine too. If it loosens your bowels, split the dose. See the best time to take magnesium.
- Both before bed is fine at normal doses. With 50mg of zinc or more, split them: zinc in the morning, magnesium in the evening. Keep zinc away from calcium, iron and the medicines below.
Choosing a magnesium and zinc supplement
- Find the mineral itself. “Magnesium citrate 500mg” is the weight of the whole compound; the magnesium in it is much less. Look for “magnesium” and “zinc” in the nutrition table, per daily dose.
- Add up everything you take. Multivitamins, cold lozenges, “immune” sachets and sports powders often contain zinc too, and can quietly take you past 25mg.
Our Magnesium Glycinate Sleep Complex contains no zinc, so if you add a zinc tablet or multivitamin, keep your total zinc within 25mg a day.
Zinc and copper: why the 25mg limit matters
The NHS warns that high doses of zinc reduce the amount of copper the body can absorb, which can lead to anaemia and weakened bones. Adults need only 1.2mg of copper a day. It’s why the NHS says no more than 25mg of zinc a day from supplements unless a doctor advises it, so add up every source, including multivitamins, lozenges and ZMA.
Side effects, medicines and who should be careful
- Magnesium: the NHS says high doses over 400mg for a short time can cause diarrhoea. More in magnesium side effects.
- Zinc: high doses reduce copper absorption (see zinc and copper), and nausea is common, so take it with food.
- Kidney disease: speak to your GP before taking magnesium or zinc supplements.
- Pregnancy and breastfeeding: speak to your midwife, GP or pharmacist first. We don’t recommend our products during pregnancy or breastfeeding. See magnesium in pregnancy.
- Children: they need smaller amounts, and our products are for adults only. Speak to a GP or pharmacist before giving a child any supplement.
Antibiotics: the NHS lists “medicines or supplements that contain iron or zinc” among those that may not mix well with doxycycline. Both minerals can stop some medicines being absorbed properly. This is what the BNF advises:
| Medicine | Magnesium | Zinc |
|---|---|---|
| Tetracycline antibiotics (doxycycline, tetracycline) | Take at least 2 to 3 hours apart | Take 2 to 3 hours apart |
| Quinolone antibiotics (ciprofloxacin, levofloxacin) | Ask your pharmacist | Take 2 hours apart |
| Alendronate (osteoporosis) | Take alendronate at least 30 minutes before | Take alendronate at least 30 minutes before |
| Risedronate (osteoporosis) | Take at least 2 hours apart | Take at least 2 hours apart |
| Iron tablets | No interaction listed | Take at different times of day |
iThis isn’t a full list. If you take any medication, ask your GP or pharmacist before starting either supplement.
If you settle on magnesium, our guide to choosing a magnesium supplement explains forms, doses and labels.
Comparing combined products? Myprotein magnesium sets out its ZMA and Zinc & Magnesium capsules label by label.
Sources 15
- NHS. Vitamins and minerals: others (magnesium and zinc) and Vitamin D.
- NHS. Doxycycline: taking it with other medicines and supplements.
- BNF (NICE). Magnesium: interactions and Zinc: interactions.
- GOV.UK. GB nutrition and health claims register and reference intakes (NRVs).
- GOV.UK. National Diet and Nutrition Survey.
- MHRA. Proton pump inhibitors in long-term use: reports of hypomagnesaemia.
- Spencer H et al. Inhibitory effects of zinc on magnesium balance and magnesium absorption in man. J Am Coll Nutr, 1994 (PMID 7836627).
- Wilborn CD et al. Effects of zinc magnesium aspartate (ZMA) supplementation on training adaptations and markers of anabolism and catabolism. J Int Soc Sports Nutr, 2004 (PMID 18500945).
- Koehler K et al. Serum testosterone and urinary excretion of steroid hormone metabolites after administration of a high-dose zinc supplement. Eur J Clin Nutr, 2009 (PMID 17882141).
- Gallagher C et al. Effects of supplementing zinc magnesium aspartate on sleep quality and submaximal weightlifting performance, following two consecutive nights of partial sleep deprivation. Nutrients, 2024 (PMID 38257144).
- Rondanelli M et al. The effect of melatonin, magnesium, and zinc on primary insomnia in long-term care facility residents in Italy. J Am Geriatr Soc, 2011 (PMID 21226679).
- Nault D et al. Zinc for prevention and treatment of the common cold. Cochrane Database Syst Rev, 2024 (PMID 38719213).
- Gröber U et al. Magnesium in prevention and therapy. Nutrients, 2015 (PMID 26404370).
- Prasad AS. Clinical manifestations of zinc deficiency. Annu Rev Nutr, 1985 (PMID 3896271).
- Foster M et al. Effect of vegetarian diets on zinc status: a systematic review and meta-analysis of studies in humans. J Sci Food Agric, 2013 (PMID 23595983).
This guide is general information, not medical advice. Evopure makes the Magnesium Glycinate Sleep Complex, which contains no zinc. Evopure does not sell a zinc product.
