The 9 Best Magnesium Supplement Combinations

Another one on magnesium. Welcome! Magnesium is an essential mineral and included in almost all bodily processes. There are a lot of supplements for combination. In these cases the effect of both supplements is enhanced. It plays a crucial role in bodily functions, including muscle function, nerve function, and heart health.
This is why magnesium increases the bioavailability for almost every other supplement you take.

best magnesium supplement combinations

Short Answer

Personal favorite: Magnesium and L-Theanine for sleep. I personally take 500mg and 100mg L-Theanine.
This combination is great for calming mind and body and increasing deep sleep. I probably will not have to waste your time telling you how important sleep is…

Key Takeaways

  • Combining magnesium with vitamin D enhances absorption and utilization
  • Calcium and magnesium work hand in hand to support strong bones and teeth
  • Zinc and magnesium can enhance immune function and wound healing
  • B vitamins and magnesium work synergistically to support energy production and brain function
  • Magnesium and omega-3 fatty acids help combat inflammation and promote heart health

Natural Sources of Magnesium

  • Spinach
  • Pumpkin Seed
  • Quinoa
  • Almonds
  • Black Beans

Vitamin D

Vitamin D is an essential nutrient that is crucial for the healthy development and maintenance of bones, as well as regulating the immune system and supporting mood. Similar to Magnesium, most people in western culture are highly deficient in BOTH.

It’s important to note: Vitamin D levels do not “fill up” with one serving. It has to be taken consistently over time.

Vitamin D can be taken in multiple different forms like pills, oils, getting enough sunshine. You probably know this anyways already.

I personally take Vitamin D in the form of an MCT oil in combination with Vitamin K2. Those two are antagonists. Not ingesting enough Vitamin K2, leads to extraction of calcium in the bones and increases the risk of bone fractures.
MCT (medium chain triglycerides) are highly bioavailable lipids, that the thin gut and liver can take up quite easily. They are prioritized before all other fats and sometimes are used as a supplement themselves.

Dosage

One more note regarding dosage: it’s been propagated for a long time that 1000 IU (international units) are enough. For average humans the range between 3000 – 8000 IU seems to be the optimum. Oil’s are pretty much the highest bang for the buck.

When paired with magnesium, vitamin D can provide even greater health benefits. Studies have shown that taking a high-quality vitamin D supplement alongside a magnesium supplement can enhance the absorption and utilization of both nutrients, leading to more effective and efficient results.

L-Theanine

One of my personal all time favorites is combining Magnesium Glycinate with L-Theanine. It helps me tremendously with sleeping better and significantly reducing stress. Combining the two offers a synergistic blend that can greatly enhance both physical and mental well-being. Magnesium plays a crucial role in numerous bodily functions, including muscle and nerve function, blood sugar control, and blood pressure regulation. When paired with L-Theanine, an amino acid commonly found in tea leaves known for its calming properties, the duo creates a powerful formula for stress relief and relaxation. L-Theanine promotes a sense of calm without drowsiness, complementing magnesium’s natural ability to alleviate anxiety and improve sleep quality.

For me this combination is the best low-impact sleep medication. It doesn’t bring the body to sleep, but also the mind.

This combination is particularly beneficial for individuals dealing with stress, anxiety, or sleep disturbances. Furthermore, L-Theanine enhances focus and concentration, which, when combined with magnesium’s role in supporting cognitive function, makes for an effective aid in improving overall mental clarity and performance. This complementary pair, therefore, not only soothes the mind but also supports the body, making it an ideal choice for those seeking a natural way to balance their stress response and foster a state of relaxed alertness.

Dosage

As stated above already, I personally take 100mg of L-Theanine in capsule form and about 500mg of Magnesium Glycinate.

Calcium

Calcium is an essential mineral that provides strength to bones and teeth. It also plays an essential role in muscle function and blood circulation. However, the human body may not absorb calcium without sufficient magnesium, ultimately leading to deficiencies. Ingesting the best calcium supplement alongside a high-quality magnesium supplement can help ensure your body is efficiently utilizing these nutrients. When selecting the best calcium supplement, it’s essential to choose a product with sufficient doses that the body can absorb efficiently. Our top-rated calcium supplement would be the NOW Foods Calcium Citrate. Not only does it provide 1000mg of calcium, but it also has 400mg of magnesium, ensuring optimal absorption of both nutrients. Also, it’s affordable and vegetarian-friendly.

Alternative recommendation from my side: just eat a banana or drink enough (oat or cow) milk every day. A lot cheaper and high bioavailability and helps with digestion.

When combined with a magnesium supplement, a high-quality calcium supplement can have long-term health benefits, keeping your bones, teeth, and muscles strong.

It’s important to note that taking excessive amounts of calcium supplements can lead to kidney stones. For this reason, a trusted calcium supplement provider should be your go-to source for determining which supplement and serving size should be consumed.

Zinc

Zinc is often overlooked when it comes to supplementation. Yeah, it’s not sexy or flashy, but it’s a valuable mineral that plays an essential role in supporting various bodily functions, including immune function, protein synthesis, and wound healing. By combining magnesium with a high-quality zinc supplement, you can enhance the absorption and utilization of both nutrients..

When it comes to selecting the best zinc supplement, look for products that have undergone third-party testing for purity and potency. The top-rated zinc supplements often include chelated forms, which means that the zinc molecules are attached to amino acids to improve absorption. Some of the best-selling and trusted zinc supplements on the market include brands such as Pure Encapsulations, Nature’s Bounty, Solgar, and Garden of Life.

I will do a later article about purity and quality standards of supplements. This is its own rabbit hole to get lost in.

For calcium, please follow the recommended dosage guidelines for zinc supplements, as excessive intake can lead to adverse health effects. Based on the National Institutes of Health (NIH) guidelines, the recommended daily allowance (RDA) for zinc varies depending on age and gender. For adults, the RDA ranges from 8 to 11 milligrams per day, with higher amounts needed during pregnancy and lactation.

B Vitamins

B vitamins play a crucial role in boosting energy levels, supporting brain function, and maintaining a healthy metabolism. They are a popular supplement and can be found in various forms, such as B complex vitamins or individual B vitamins like B12 and folate. Especially folate has quite an impact on a healthy hormonal profile.

When paired with magnesium, B vitamins can work together to support various bodily processes and promote overall wellness.

If you’re looking for the best B vitamin supplement to pair with magnesium, make sure to choose a high-quality and trusted brand.

Omega-3 Fatty Acids

Omega-3 fatty acids are essential nutrients that cannot be produced by our bodies and must be obtained through diet or supplements. These fatty acids are known for their anti-inflammatory properties and support cardiovascular health, making them an essential addition to your routine.

Combined with magnesium, omega-3 supplements can provide a powerful combination for heart health, brain function, and overall well-being. Magnesium can enhance the absorption and utilization of omega-3 fatty acids, promoting optimal health benefits.

If you’re looking for the best omega-3 supplement, consider trusted and top-rated brands such as Nordic Naturals, Nutrigold, and Nature Made. These high-quality omega-3 supplements are effective and recommended by healthcare professionals and customers alike.

Probiotics

Probiotic supplements contain beneficial bacteria that promote a healthy gut microbiome and improve digestion. When taken with magnesium, these supplements can contribute to better digestive health and nutrient absorption.

There are many different players on the market for Probiotics. Unfortunately, I am not able to give my opinion here, because I do not know enough yet.

Though, incorporating a probiotic supplement into your wellness routine can certainly improve your digestion and overall gut health, leading to better immune function and overall well-being.

Vitamin C

Vitamin C is a vital nutrient that plays a crucial role in supporting immune function, collagen production, and overall cellular health.

There are many vitamin C supplements available on the market, but finding the best one can be a challenge. Look for high-quality vitamin C supplements that contain magnesium and are made with natural and pure ingredients for maximum efficacy.

Technically it’s not possible to ingest “too much” Vitamin C. You will only spend excessive money and not have any uptake.

When selecting a vitamin C supplement, pay attention to the dosage and make sure it aligns with your individual needs. I am referring to my “health disclaimer” at the bottom of the page once again.

Dosage

The optimal dosage varies greatly, depending on if your pregnant, a child etc.
Generally for adult the recommended dosage for Vitamin C is 75mg/day for women and 90mg/day for men.

Iron

As I am generally eating a decent portion of red meats, I haven’t had the need for supplementing with Iron, yet. People who are not dialed in on their nutrition oftentimes are deficient in Iron.

I would highly encourage you to schedule a blood test and check with your doctor if you need to add Iron to your supplement stack.

Iron is a mineral that is essential for the production of red blood cells and oxygen transport. When combined with magnesium, these minerals can work together to support energy production and combat fatigue.

When looking for the best iron supplement, it is important to choose one that is high-quality, effective, and trusted. The top iron supplements on the market include brands such as Nature Made Iron 65 mg, Solgar Gentle Iron, and Garden of Life Vitamin Code Iron. These are popular and top-rated iron supplements that have been recommended by healthcare professionals.

Dosage

You can definitely take up too much Iron, so please make sure to stay in the indicated dosages.

Conclusion

Incorporating top-quality supplements into your wellness routine can enhance your overall well-being and optimize the benefits of magnesium.
L-Theanine, Vitamin D, calcium, zinc, B vitamins, omega-3 fatty acids, probiotics, vitamin C, and iron are all powerful supplements to consider when combined with magnesium.

In case you are interested about the different forms of Magnesiums, feel free to check out my post here.

FAQ

What is the best magnesium supplement to combine with other supplements?

This (lame, I know) depends on your individual needs and health goals. I can recommend to spend a few bucks more on these supplements, as quality does range quite a bit in terms of bioavailability and purity.

Can I take magnesium and vitamin D together?

Yes, magnesium and vitamin D can be taken together. In fact, they complement each other in terms of absorption and utilization. Taking these two supplements together can support bone health, immune function, and overall well-being. Note, that both have to be taken consistently to actually have an effect.

How does combining magnesium with calcium benefit my health?

Combining magnesium with calcium ensures that these minerals are properly balanced and utilized in the body. This combination supports strong bones and teeth, as well as other critical bodily functions.
In short: you need magnesium in order to uptake calcium

Why should I combine zinc with magnesium?

Zinc and magnesium work synergistically to support immune function, wound healing, and overall health. Combining these two minerals can enhance their absorption and provide a greater range of health benefits.

How do B vitamins work with magnesium?

B vitamins and magnesium work together to support energy production, brain function, and metabolism. Taking these supplements in combination can optimize their effects on various bodily processes.

Can I combine omega-3 fatty acids with magnesium?

Yes, combining omega-3 fatty acids with magnesium can provide a powerful combination for heart health, brain function, and overall well-being. These supplements work together to support cardiovascular health and reduce inflammation.

Why should I take probiotics with magnesium?

Probiotics and magnesium can benefit digestive health and nutrient absorption when taken together. Probiotics support a healthy gut microbiome, while magnesium aids in digestion and nutrient utilization. The form of magnesium depends on how easily it is on your stomach. Check out my article for the different types of magnesium for more info on this.

What are the benefits of combining vitamin C with magnesium?

Combining vitamin C with magnesium enhances the antioxidant benefits and supports immune function. These supplements work together to promote overall cellular health and combat oxidative stress.

Should I take iron with magnesium?

Iron and magnesium can be taken together to support energy production and combat fatigue. As you can easily take too much Iron (which is also not healthy), referring to my health disclaimer below!

Further interesting reads and podcasts on supplement combinations

The following books or audio books on the topic of supplementation and health, I’ve actually read or listened to (audiobooks count too):

Important Disclaimers

Health Disclaimer: The information provided on this blog is for educational and informational purposes only and is not intended as a substitute for professional medical advice. I am not a healthcare professional, doctor, or licensed nutritionist. The content shared here reflects my personal experiences and insights on health, nutrition, sleep, and supplements. It’s important to consult with a qualified healthcare provider before starting any new diet, exercise program, or supplement regimen, especially if you have any pre-existing health conditions or concerns. The recommendations and opinions expressed on this blog are solely mine and should not be considered as medical advice.

Affiliate Disclaimer: Please note that some of the links on this blog are affiliate links. This means that if you click on these links and make a purchase, I may receive a small commission at no extra cost to you. These commissions help support the blog and allow me to continue to create content for you. I only recommend products and services that I believe in and feel would be beneficial for my readers. My goal is to provide you with valuable information and choices, but please understand that my recommendations are based on my personal opinion and experience. Your trust is important to me, and I strive to be transparent and honest in all my affiliations.

Sources disclaimer: Creating these articles is fun, but also quite a lot of work.
As I am just stating may conceptual understanding as a regular dude, I renounce linking all the different sources and papers. In case you are interested in that, I would simply ask you to do you own further research.

Similar Posts

Leave a Reply

Your email address will not be published. Required fields are marked *