Key Takeaways
Iron and magnesium are vital minerals that can be taken simultaneously if supplementation is necessary.
Both minerals can interact with medications, so it’s important to discuss timing with a healthcare provider and to space out supplementation from your medications.
Taking both can lead to gastrointestinal side effects, which are lessened when these supplements are taken with food.
If you’re managing anemia, mineral deficits, or other health issues, your healthcare provider may recommend iron and magnesium supplements. They can safely be combined if certain precautions are followed.
1. May Enhance Metabolism
Iron plays a crucial role in several bodily functions. It’s a component of hemoglobin, facilitating oxygen transport throughout the body. Furthermore, iron contributes to:
– Growth and development
– Muscle metabolism and healthy tissue
– Immune function
– Hormone production
2. May Help Regulate Blood Pressure
Magnesium, involved in over 300 biochemical reactions, plays a key role in regulating both blood pressure and blood sugar levels. It supports bone strength, muscle function, and helps maintain a steady heartbeat. Studies indicate that magnesium may also alleviate migraines, anxiety, depression, and insomnia.
A balanced diet is essential for obtaining adequate magnesium. Those with diabetes or celiac disease are particularly at risk of magnesium deficiencies.
3. May Reduce Risk of Anemia
Magnesium and iron work together in the body, influencing the risk of anemia. Studies indicate that individuals consuming higher magnesium levels show a reduced incidence of this condition. A deficiency in magnesium correlates with an increased likelihood of anemia, suggesting that both supplements could aid in its management and prevention.
4. Possible Upset Stomach
Iron supplements can cause gastrointestinal discomfort, including nausea, constipation, and diarrhea. Magnesium also has the potential to upset the stomach. Some magnesium forms treat constipation, which can exacerbate diarrhea. Taking both can heighten these side effects.
Iron is better absorbed on an empty stomach, ideally taken an hour before or two hours after meals. If discomfort arises, iron can be taken with food, but keep dairy products at bay; calcium can hinder iron absorption.
Chelated magnesium is gentler on the stomach and has better absorption rates. It’s advisable to take magnesium with meals, as empty stomach consumption can lead to nausea and diarrhea.
5. May Affect Absorption Rates
Certain magnesium types may interfere with iron absorption. Maintaining a schedule that spaces out the two supplements can help mitigate this effect. If you find scheduling difficult, be mindful of the magnesium type you choose to take.
There is a documented case where a woman developed iron deficiency anemia even while taking iron supplements because she was consuming excessive magnesium laxatives. Once the laxatives were stopped, her anemia improved, implying that magnesium oxide can inhibit iron absorption.
How to Take Them Together
If both iron and magnesium supplements are recommended, it’s optimal to take them separately.
Iron is best absorbed on an empty stomach, ideally one hour before or two hours after meals. Consuming it with orange juice, citrus fruits, or a vitamin C supplement can enhance absorption.
If iron causes an upset stomach, try taking it with a small food portion, but avoid coffee, tea, dairy, and high-fiber foods, as these can lower iron absorption. Keep other medications spaced apart from iron by at least two hours.
Magnesium is most effective with food. Taking it on an empty stomach may lead to nausea or diarrhea. Be sure to keep magnesium doses separate from medications by about two hours. Opt for a magnesium supplement known for good absorption.
Magnesium also has calming effects and can assist with sleep quality.
Daily Recommended Allowances for Iron and Magnesium
The recommended intake for iron varies by age, gender, and specific health conditions:
– Adults over age 51: 8 milligrams (mg) per day
– Adult females aged 19–50: 18 mg/day
– Adult males aged 19–50: 8 mg/day
Women who are menstruating or pregnant require higher iron levels. During pregnancy, the requirement increases to 27 mg/day, while breastfeeding needs decrease to 9–10 mg/day. Vegans and vegetarians may also need more iron, as plant-based sources are not as easily absorbed.
The recommended intake for magnesium also varies based on age and gender:
– Adult females over age 31: 320 mg/day
– Adult males over age 31: 420 mg/day
– Adult females aged 19–30: 310 mg/day
– Adult males aged 19–30: 400 mg/day
When to Avoid Taking Them Together
Separate the two supplements if:
You have a sensitive stomach: It’s best to space out doses of iron and magnesium, as both can cause discomfort. This will help you stick with your regimen without debilitating side effects.
If treating a deficiency with high doses: Taking iron and magnesium together can lead to absorption competition, diminishing each supplement’s effectiveness. Separate doses by at least two hours.
When using magnesium for its laxative or antacid properties: Spacing out doses ensures effective absorption and performance of both supplements.
Consult Your Healthcare Provider
Iron and magnesium supplements can interfere with medication absorption. Most interactions can be managed by ensuring a two-hour gap between doses. Speak with your healthcare provider for tailored advice.
