If you are not getting enough nutrients from your diet, your healthcare provider may recommend taking iron and magnesium supplements. Both mineral supplements can be taken together. However, they must be taken at separate times and may cause unwanted side effects
Iron is a mineral necessary for overall growth, energy, and many other body processes. It is needed to make hemoglobin, a protein in red blood cells that carries oxygen from your lungs through the rest of your body.
Low iron levels can cause anemia (a low number of healthy red blood cells). Iron can be gained from your diet by eating lean meat and seafood. It can also be taken as a supplement, either on its own or in combination with other vitamins and minerals.
Magnesium is a mineral that plays an important role in nearly all body processes. Examples include bone formation, muscle and nerve function, and blood pressure regulation.
It can be obtained through your diet from foods such as green leafy vegetables, nuts, and seeds. Magnesium supplements are available in a variety of forms, like magnesium oxide and magnesium citrate.
Both iron and magnesium are useful for supporting your energy and the energy your cells use:
- Iron supports oxygen transport throughout the body, which is essential for normal energy metabolism.
- Magnesium supports hundreds of cellular processes, giving your cells energy.
- Everything you do, from using your brain to moving your muscles, requires iron and magnesium in some way.
Iron absorption is reduced when taken with certain interfering minerals, including magnesium. To reduce the risk of potential absorption issues and less effective doses, separate the times you take your iron and magnesium supplements. They are often recommended to be taken at different times of day.
Clinicians recommend spacing iron and magnesium doses by a few hours. At minimum, take iron at least 1 hour before or at least 2 hours after taking magnesium (or eating a meal) to maximize absorption.
Magnesium, especially at high doses or in certain salts like magnesium oxide, may reduce iron absorption when they are taken at the same time. It does this by raising intestinal pH and reducing iron solubility. In rare cases, extreme magnesium overuse has been linked to iron-deficiency anemia. Most typical supplement doses do not cause a significant effect.
Absorption of magnesium varies based on the type of magnesium supplement you are taking. Forms that dissolve easily in water are absorbed better by the gastrointestinal (GI) tract. Magnesium aspartate, citrate, glycinate, lactate, and chloride are absorbed in the body better than magnesium oxide or sulfate.
Taking iron and magnesium can raise your risk for GI side effects.
Possible side effects related to iron supplements include:
- GI side effects: Nausea, vomiting, constipation, diarrhea, flatulence (gas), and a change in stool (poop) to a green or black color.
- Non-GI side effects: Metallic taste, staining of the teeth.
High doses of iron (45 milligrams a day or more) are more likely to cause GI side effects.
It is generally recommended to take iron on an empty stomach. However, if you notice GI side effects, you can take the supplements with a small amount of food to lower your risk. Try to avoid taking iron with milk, high fiber foods, or caffeine. These can also affect how well your body absorbs iron.
Magnesium usually does not cause many serious side effects. However, taking larger doses can cause diarrhea, nausea, vomiting, and stomach cramping. These side effects are more commonly seen with certain forms of magnesium, like magnesium carbonate, magnesium chloride, magnesium gluconate, and magnesium oxide.
If you are interested in taking iron and magnesium together, talk with a healthcare provider. Various forms of supplements provide magnesium and iron, such as a multivitamin and mineral supplement. Depending on why you are taking the supplements, one form may be better than another. A healthcare provider can help you decide which option is best.
Magnesium and iron may also interact with other medications or supplements you are taking. Talk with a healthcare provider before starting either supplement. They can help make sure it is appropriate and useful for you.
