Vitamin D<\/a>, particularly vitamin D3<\/a>, helps the gut better absorb magnesium, she added.\n<\/p>\n On the other hand, magnesium also helps the body process and use vitamin D, so these nutrients are essentially codependent and work together.\n<\/p>\n Roughly 42% of U.S. adults are deficient in vitamin D, so taking a vitamin D supplement<\/a> can help with more than just your magnesium absorption; it can also boost your overall health.<\/p>\n 2. Protein <\/p>\n Protein supports magnesium’s movement into cells, Romancia said. Ensuring you’re getting enough is essential.\n<\/p>\n While many people can get adequate protein through food, those who find it difficult may want to use protein powder<\/a>.\n<\/p>\n “Make sure to check sugar content and ideally [choose those that] have added sugar from allulose or monkfruit,” Romancia said.<\/p>\n 3. Fiber <\/p>\n Romancia said fiber, especially specific prebiotics, can boost magnesium absorption.\n<\/p>\n In fact, studies show that short-chain\u00a0Fructo-Oligosaccharides (FOS), a type of\u00a0prebiotic 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%.\n<\/p>\n Fiber is best attained through diet. But for those who struggle to get enough in each day, Romancia said fiber supplements can help<\/a>, especially those with FOS.\n<\/p>\n 4. Probiotics <\/p>\n 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<\/a>, which can help with the absorption of all kinds of nutrients, magnesium included.\n<\/p>\n Specifically, Romancia said probiotics containing the strains lactobacillus and bifidobacterium can be helpful for magnesium intake.\n<\/p>\n 5. Zinc <\/p>\n 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<\/a>.\n<\/p>\n However, too much zinc can actually block magnesium absorption<\/a>, so it\u2019s best not to take these two supplements at the same time and to ensure you’re not taking too much.\n<\/p>\n 4 Tips to Get the Most Out of Magnesium <\/p>\n If you’re taking a magnesium supplement<\/a>, there are a few things to keep in mind, according to Dara Ford, PhD, RD<\/a>, program director of the Master of Science in Nutrition Education at American University.\n<\/p>\n 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. Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process<\/a> to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.<\/p>\n Workinger JL, Doyle RP, Bortz J.\u00a0Challenges in the diagnosis of magnesium status<\/a>.\u00a0Nutrients. 2018;10(9):1202. doi:10.3390\/nu10091202<\/p>\n Uwitonze AM, Razzaque MS.\u00a0Role of magnesium in vitamin d activation and function<\/a>.\u00a0J Am Osteopath Assoc. 2018. DOI: 10.7556\/jaoa.2018.037<\/p>\n Forrest KYZ, Stuhldreher WL. Prevalence and correlates of vitamin D deficiency in US adults<\/a>.\u00a0Nutrition Research. 2011;31(1):48-54. doi:10.1016\/j.nutres.2010.12.001<\/p>\n Costa GT, Vasconcelos QDJS, Abreu GC, Albuquerque AO, Vilar JL, Arag\u00e3o GF. Systematic review of the ingestion of fructooligosaccharides on the absorption of minerals and trace elements versus control groups<\/a>.\u00a0Clinical Nutrition ESPEN. 2021;41:68-76. doi:10.1016\/j.clnesp.2020.11.007<\/p>\n Varvara RA, Vodnar DC. Probiotic-driven advancement: Exploring the intricacies of mineral absorption in the human body<\/a>.\u00a0Food Chemistry: X. 2024;21:101067. doi:10.1016\/j.fochx.2023.101067<\/p>\n Hamedifard Z, Farrokhian A, Reiner \u017d, et al. The effects of combined magnesium and zinc supplementation on metabolic status in patients with type 2 diabetes mellitus and coronary heart disease<\/a>.\u00a0Lipids Health Dis. 2020;19(1):112. doi:10.1186\/s12944-020-01298-4<\/p>\n
\nTaking 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<\/a>, while magnesium glycinate is used to improve sleep quality<\/a>.
\nAvoid taking certain other supplements: High doses of zinc can interfere with magnesium absorption, while calcium and iron use the same pathway for absorption<\/a>. So, they should be spaced out if you’re taking multiple single supplements.
\nFood 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.<\/p>\n![\"Mira](\"https:\/\/www.newsbeep.com\/ca\/wp-content\/uploads\/2025\/10\/FE3F9AD2-9085-40B8-8E8E-AF95656B0B37-048bcc651b0f4063b40038d3df45e712.jpeg\")
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