Many people take magnesium and fish oil supplements for their health benefits. Magnesium plays many important roles in the body and fish oil provides beneficial omega-3 fatty acids. But can you safely take magnesium and fish oil at the same time? Let’s take a look at the evidence.
Quick answer
Yes, it is generally safe to take magnesium and fish oil supplements together. There are no known interactions between magnesium and fish oil. Both are commonly taken supplements that provide different health benefits.
Magnesium benefits
Magnesium is a mineral that plays a role in over 300 enzyme reactions in the body. It helps regulate blood pressure, blood sugar control, nerve function, energy production, bone development, muscle contraction, and more (1).
Some of the main benefits of magnesium include:
- Regulates blood pressure
- Supports bone health
- Eases anxiety and depression
- Stabilizes blood sugar
- Aids sleep
- Relieves constipation
- Relaxes muscles
Many people don’t get enough magnesium from food sources alone. Supplements can help fill in the gap and provide health benefits.
Fish oil benefits
Fish oil provides omega-3 fatty acids, primarily EPA and DHA. Omega-3s are important nutrients that provide a wide range of health benefits, including:
- Reduces inflammation
- Lowers triglycerides
- Improves heart health
- Eases joint pain
- Aids brain function
- Boosts mood
- Promotes eye health
Like magnesium, many people don’t get optimal amounts of omega-3s from their diet. Fish oil supplements help increase EPA and DHA intake.
Are there any interactions between magnesium and fish oil?
There are no known interactions between supplemental magnesium and fish oil. Both are well studied and generally considered safe supplements when taken at recommended dosages.
Magnesium and omega-3 fatty acids provide completely different health benefits, so there is no issue with taking both supplements together. In fact, some supplements combine magnesium and fish oil into one capsule or tablet to provide the advantages of both.
Benefits of taking magnesium and fish oil together
Combining magnesium and fish oil supplements can offer several advantages:
- Greater overall health benefits – By taking magnesium and fish oil together, you can enjoy the unique benefits of each supplement.
- Convenience – Taking just one combined supplement is more convenient than taking two separate ones.
- Complimentary effects – Magnesium and omega-3s may provide synergistic benefits for certain conditions like heart health, depression, and inflammation.
Additionally, some people find that taking magnesium at night helps promote restful sleep. And some evidence shows fish oil may also improve sleep quality (2). So there may be complementary effects on sleep when taking both together.
Potential side effects
Magnesium and fish oil supplements are generally well tolerated when taken at appropriate dosages. However, possible side effects may include:
- Magnesium: Stomach upset, diarrhea, nausea, cramping
- Fish oil: Fishy aftertaste, belching, heartburn, nausea
Taking too much supplemental magnesium at once can cause diarrhea. And fish oil can occasionally cause stomach upset and fishy burps. But side effects are usually mild.
To reduce side effects, take smaller doses spread throughout the day with food. Drinking plenty of water when taking magnesium supplements can also minimize side effects.
Recommended dosages
The recommended supplemental dosages for magnesium and fish oil are:
- Magnesium: 310-400 mg per day for adults
- Fish oil: 250-500 mg EPA/DHA per day
These dosages provide health benefits for most people while minimizing the risk of side effects. It’s generally best to start with lower doses and increase gradually over time.
Look for a combined supplement that provides magnesium and fish oil within these recommended dosage ranges. Or take separate magnesium and fish oil supplements that add up to the suggested daily amounts.
Who should avoid taking magnesium and fish oil together?
Magnesium and fish oil supplements are generally safe for most people. But the following groups should get medical guidance before taking them together:
- People with bleeding disorders – Omega-3s can prolong bleeding time.
- Those taking blood thinners like Coumadin – Fish oil may increase the blood thinning effect.
- People with impaired kidney function – Excess magnesium can accumulate.
- Those with a fish allergy – Obviously avoid fish oil.
Pregnant women may also want to exercise caution and consult their doctor before taking fish oil supplements.
Additionally, anyone taking medication should check for potential interactions with magnesium and fish oil. Both are generally safe with most prescriptions, but it’s smart to verify.
Forms of magnesium supplements
Magnesium supplements are available in several different forms like:
- Magnesium oxide
- Magnesium citrate
- Magnesium glycinate
- Magnesium threonate
Some forms have higher bioavailability than others, meaning your body absorbs and uses more of the magnesium. Magnesium glycinate and threonate tend to have the highest bioavailability.
If taking magnesium for general health, any form should be effective. But if taking it for a specific issue like sleep or anxiety, consider using glycinate or threonate.
Types of fish oil supplements
There are a few different types of fish oil supplements to consider:
- Triglyceride form – The natural form found in fish. Decently absorbed.
- Ethyl ester form – More concentrated in EPA/DHA but not as readily used by the body.
- Phospholipid form – Bonds well to cell membranes. Increased absorption.
Any form of fish oil supplement will provide the benefits of EPA and DHA. But phospholipid forms may be preferable for optimal absorption.
Tips for taking magnesium and fish oil
Here are some tips for effectively taking magnesium and fish oil supplements together:
- Take with food to reduce side effects.
- Try dividing doses throughout the day.
- Take fish oil with your largest meal to boost absorption.
- Choose reputable brands that are independently certified.
- Store supplements properly to prevent oxidation.
- Pair oral magnesium with topical application for optimal effects.
Best time to take magnesium and fish oil
The optimal time to take your magnesium and fish oil supplements depends on what you’re using them for:
- For general health – any time of day is fine.
- To improve sleep – take about an hour before bed.
- For muscle performance – take after a workout.
- To reduce anxiety – take mornings and evenings.
You can take magnesium and fish oil at the same time if you prefer. Just be sure to take fish oil with food and consider splitting up magnesium doses throughout the day.
Magnesium and fish oil combination products
Several companies now make capsules or tablets that combine magnesium and fish oil:
- Life Extension Sea-Iodine with Magnesium – 1500mg fish oil with 120mg magnesium.
- Doctor’s Best Magnesium & Omega-3 – 500mg fish oil with 150mg magnesium.
- Natural Rhythms Magnesium & Omega-3 – 225mg magnesium and 1100mg fish oil.
- Pure Encapsulations O.N.E. – Multivitamin with magnesium and fish oil.
Look for a combination supplement with optimal amounts of both magnesium and fish oil. Taking just one capsule or tablet is convenient.
Magnesium and fish oil dosage considerations
It’s important to pay attention to the dosages if taking magnesium and fish oil separately:
- Don’t exceed the Tolerable Upper Intake Level (UL) for magnesium of 350mg per day unless advised by a doctor.
- Choose a fish oil with at least 500mg combined EPA/DHA per serving.
- Only take higher dosages under medical supervision.
- Follow label directions carefully.
Combination supplements take the guesswork out of proper dosing. But if taking magnesium and fish oil separately, be mindful of amounts.
Signs you may be deficient in magnesium or omega-3s
Some signs that your magnesium or omega-3 levels may be insufficient include:
- Magnesium deficiency: Muscle cramps, trouble sleeping, anxiety, fatigue, headaches, high blood pressure.
- Omega-3 deficiency: Fatigue, poor memory, dry skin, mood changes, depression, joint pain.
Taking a magnesium and/or fish oil supplement can often help correct deficiencies when they are caused by inadequate dietary intake.
Food sources of magnesium and omega-3s
You can also boost your magnesium and omega-3 consumption through food sources like:
- Magnesium: Leafy greens, nuts, seeds, beans, avocado, yogurt, bananas, dark chocolate.
- Omega-3s: Fatty fish, walnuts, flaxseeds, chia seeds, Brussels sprouts, edamame, seaweed.
Eating a balanced diet with these foods can help ensure you meet your daily magnesium and omega-3 needs.
Bottom line
Magnesium and fish oil supplements can absolutely be taken at the same time. They provide complementary health benefits with no adverse interactions.
The combination of magnesium and omega-3 fatty acids from fish oil offers advantages for heart health, brain function, reducing inflammation, improving mood, and more.
Just be mindful of dosages, potential side effects, and any contraindications. Consulting a healthcare provider can help determine if magnesium and fish oil are right for your individual needs.
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