Zinc & Magnesium Before Bed: 9 Amazing Benefits, Tips, Side Effects & More!

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Last Updated on January 19, 2023 by theworldofsleepstaff

The importance of getting a good night’s sleep cannot be overstated. During these hours, our bodies repair, rebuild and restore their energy reserves for the next day. As such, it makes sense to employ every tool you can to ensure you get quality, restful sleep.

One thing that many people are starting to do is take zinc and magnesium before bed. When these two supplements are combined, they may help to reduce the time it takes you to fall asleep, improve overall sleep quality and even help you wake up feeling more energized in the morning.

Thinking about using the. to help you sleep? If so, below we show you what the science says about zinc and magnesium and their sleep benefits, ways it can benefit you, side effects and some handy tips. Let’s get started!

Disclaimer: This content has been written for informational purposes only and should not be taken as medical advice or professional recommendations. Please consult a qualified healthcare provider before making any decisions about your health.

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Can I Take Zinc And Magnesium Together?

Yes, taking zinc and magnesium together is a great way to get all the benefits of both minerals. Taking them before bed can help with relaxation, improve sleep quality, and support muscle recovery.

In addition, zinc helps regulate hormones and boosts your immune system, while magnesium helps reduce stress and Inflammation. Combining these two essential minerals provides many potential health benefits.

However, it is important to follow dosage instructions and not exceed safe intake levels for each mineral. Taking too much zinc or magnesium can lead to side effects such as nausea and diarrhoea.

Speak to your healthcare provider if you have questions about taking zinc and magnesium together.

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Is It OK To Take Zinc & Magnesium Before Bed?

Zinc and magnesium can be taken before bed, ideally in combination. Studies have found that this combination of minerals may help improve sleep quality for some people as it can stimulate the parasympathetic system.

Magnesium, in particular, can be a beneficial supplement to take before bedtime because it helps reduce stress levels and lower Inflammation, which can aid in a better quality of sleep.

However, it’s important to note that the recommended dosage varies depending on age and health conditions, so it’s best to consult a doctor before taking any supplement.

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The 9 Benefits Of Taking Zinc & Magnesium Before Bed

When combined, zinc and magnesium can have several different benefits. Let’s look at some of the ways they can help:

1. Improve Sleep Quality

Taking zinc and magnesium together before bed has improved sleep quality. This means that you are more likely to get better, deeper restorative sleep which helps your body repair itself faster.

You will likely stay asleep with zinc and magnesium to get the most out of your rest.

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2. Boost Immunity

Zinc and magnesium can also help to boost your immunity, making it easier for your body to defend itself from illnesses and infections.

This is especially important if you are feeling run down or coming down with something, as getting a good night’s sleep may help reduce some illnesses’ severity and duration.

What we know is that zinc has substantial effects on immunity. At the same time, magnesium, a natural relaxant, helps to keep us stress-free and relaxed so that our body can focus on restoring itself instead of dealing with unnecessary tension.

3. Reduce Anxiety & Stress Levels

Both zinc and magnesium have a calming effect on the body, which can help to reduce stress levels and anxiety before bedtime. This will make it easier for you to drift off and get a good night’s sleep.

When taking zinc and magnesium together, you may also experience improved stress management during the day. You may also have more energy and can focus better throughout the day.

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4. Boost Energy Levels During The Day

Another benefit of taking zinc and magnesium before bed is that they can help to boost energy levels during the day. This is because, when taken together, they are likely to help improve sleep quality so that you wake up feeling refreshed and energized.

Improved sleep makes you less likely to feel fatigued during the day as your body can rest and recover properly. This can reduce stress levels and make it easier for you to stay alert and focused throughout the day.

5. Improve Mental Health

Zinc and magnesium affect mental health positively, so taking them together before bed may help improve your overall well-being.

This can be especially beneficial if you suffer from depression or anxiety as it can help to reduce symptoms and make it easier for you to focus during the day.

One study found that lacking zinc and magnesium may significantly affect depressed patients.

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6. Help Balance Hormones

Zinc and magnesium can also help to naturally balance hormones, which can benefit people suffering from hormone-related issues such as premenstrual syndrome (PMS).

This is because, when taken together, they are known to have a calming effect on the body, which may help to reduce symptoms such as irritability and mood swings.

In addition, zinc and magnesium can also help to promote healthy hormone production, which can be beneficial for both men and women.

The effects of zinc and magnesium on hormones may also help to improve fertility in some cases, but more studies are needed in this area.

7. Improve Brain Function

Zinc and magnesium affect brain function positively, so taking them together before bed can benefit your overall cognitive health. This is especially important as our brains tend to slow down as we age.

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8. Reduce Inflammation

Zinc and magnesium are anti-inflammatory agents, meaning they can help reduce swelling and Inflammation in the body.

This can be beneficial for those who suffer from chronic pain or Inflammation due to arthritis, as taking them together before bed may help to reduce symptoms and improve overall well-being.

Overall, taking zinc and magnesium together before bed can be beneficial for both physical and mental health. Not only does this combination help to improve sleep quality, but it can also help to boost immunity, energy levels, mental health and hormone balance. Furthermore, it may also be beneficial for improving brain function and muscle recovery. Therefore, taking zinc and magnesium before bed is an excellent way to improve your overall wellbeing.

9. Improve Muscle Recovery

Zinc and magnesium are known to affect muscle recovery, so taking them together before bed may benefit those who exercise regularly.

This is because combining these two supplements helps promote better sleep quality, which can, in turn, help your body repair and recover from exercise faster. In addition, this can help to reduce fatigue and muscle soreness, making it easier for you to push yourself harder when exercising.

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Zinc And Magnesium Before Bed: Are There Any Risks?

Regarding taking zinc and magnesium before bed, there are some potential risks. Below are the most common risks associated with taking the two together at night.

1. Medications

First, it’s important to note that both zinc and magnesium can interact negatively with certain medications. Therefore, if you are on any prescription or over-the-counter medications, talk to your doctor before taking either of these supplements.

Additionally, if you have any pre-existing medical conditions, it’s best to be checked out by a doctor before taking zinc and magnesium together.

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2. Interference With Sleep

Taking too much of either zinc or magnesium can interfere with the quality of your sleep at night. Too much of either can cause feelings of restlessness and disrupt standard sleep patterns. Therefore, it’s best to take zinc and magnesium in the recommended doses.

3. Upset Stomach

Taking too much zinc or magnesium can cause an upset stomach. This is because both minerals can be challenging for the body to absorb, especially if taken on an empty stomach. Therefore, taking them with food is essential to avoid stomach discomfort.

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4. Mineral Absorption

It is also known that taking zinc and magnesium together can interfere with the absorption of other minerals. Therefore, avoiding taking them alongside other supplements or medications containing other minerals is best.

5. Dehydration

Finally, magnesium can cause dehydration if taken in large amounts. Therefore, it’s essential to stay hydrated when taking zinc or magnesium before bed.

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Top 9 Helpful Tips When Taking Zinc and Magnesium before Bed

1. Start with the correct dosage

The amount of zinc and magnesium you should take depends on your age, health, and other factors. Hence, seeking advice from a healthcare professional before starting supplementation is essential.

2. Take in a combination

Taking zinc and magnesium together is more beneficial than taking them separately. This combination can help improve sleep quality and aid muscle recovery and growth.

3. Take with food

Taking zinc and magnesium before bed on a full stomach is best. This will ensure that your body absorbs the nutrients correctly and that you get the most out of them. Taking these supplements with food will also help reduce any potential side effects, such as nausea.

4. Monitor your intake

It is essential to monitor your zinc and magnesium intake to make sure you are not taking too much or too little. Too much zinc can cause an imbalance of other minerals, while too little may lead to deficiencies.

5. Avoid taking it with other medications

It is also essential to avoid taking zinc and magnesium when you are taking any other medication, as it can interfere with their metabolization in the body. Again, checking with your healthcare professional before combining different supplements or medications is best.

6. Take it at the same time every night

Sticking to the same bedtime routine with zinc and magnesium supplementation is essential to ensure that your body knows when to expect them. In addition, this will help increase the effectiveness of the supplements.

7. Avoid taking too close to bedtime

It is best to take zinc and magnesium a few hours before bed so that your body can absorb the nutrients before you go to sleep.

8. Follow up with proper sleep hygiene

In addition to taking zinc and magnesium, it is also essential to follow up with good sleep hygiene practices such as avoiding screens at night, maintaining a consistent bedtime routine, and keeping your bedroom dark and cool.

9. Consult a healthcare professional

Suppose you are experiencing any side effects or feel your supplement routine is not working. In that case, it is essential to consult a healthcare professional to ensure you take the correct dose and follow best practices for zinc and magnesium supplementation.

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FAQs

Q: How much should I take?

A: The amount of zinc and magnesium you should take depends on your age, health, and other factors, so it is essential to seek advice from a healthcare professional before starting supplementation.

Q: When is the best time to take zinc and magnesium?

A: It is best to take zinc and magnesium a few hours before bed so that your body can absorb and process the nutrients. This helps ensure you get the most out of your supplement and allows your body to reap the potential benefits of these two minerals.

Q: Are there other benefits associated with taking zinc and magnesium together?

A: Yes! Taking zinc and magnesium together can help promote healthy sleep cycles, support heart health, boost immunity, and reduce stress. Additionally, this combination of minerals may improve muscle and joint pain and aid mental clarity and focus.

Q: Are there any other tips I should know before taking zinc and magnesium together?

A: Taking the right amounts of zinc and magnesium simultaneously is essential, as taking too much of one can interfere with the absorption of the other. Additionally, it is best to take these two minerals on an empty stomach for optimal absorption. Finally, zinc and magnesium should always be taken with a full glass of water.

Conclusion

Taking zinc and magnesium together before bed can be beneficial, but some potential risks are associated with doing so. Therefore, you must talk to your doctor before taking either of these supplements and ensure you follow the recommended doses.