Magnesium and zinc are essential nutrients your body needs to function properly. While most people in the United States can meet their daily zinc needs, with the exception of the elderly, a number of adults may have a hard time meeting their daily magnesium requirement, according to the Office of Dietary Supplements. Adding a supplement of magnesium with chelated zinc to your diet may help you meet your needs, but like any dietary supplement, side effects are possible. Consult your doctor before adding any supplements to your daily routine.
Chelated zinc may absorb better than other forms of the mineral. But you may still experience various gastrointestinal issues when taking magnesium with chelated zinc. Common complaints include heartburn, indigestion, nausea and diarrhea.
In addition to stomach upset, magnesium with chelated zinc supplementation may also cause you to experience flu-like symptoms, although the zinc rather than the magnesium may be the main cause. Common side effects include fever, chills, sore throat, aching muscles and fatigue. If you experience any of these effects when taking your supplement, contact your doctor immediately, suggests Drugs.com.
Although magnesium and zinc are essential minerals, when you take them in supplement form you risk a mineral imbalance. The Office of Dietary Supplements says that high doses of zinc can prevent you from absorbing enough calcium, which may lead to a deficiency. High intakes of zinc may also cause a copper deficiency. In fact, chelated zinc is sometimes a treatment for Wilson's disease, a condition characterized by excessive copper in the body.
Consider Food Instead
To limit the side effects you may experience from taking a supplement of magnesium with chelated zinc, consider meeting your magnesium and zinc needs from the food you eat. Both minerals occur in a wide variety of foods, which should make it easy for you to meet your needs. Good sources of magnesium include almonds, spinach, cashews, edamame, potatoes, milk and salmon. You can meet your daily zinc needs by including foods such as oysters, crab, lobster, fortified breakfast cereal, yogurt, pork chops, cashews and almonds in your diet.