Can i take magnesium and omega 3 together?

Are you tired of always wondering if you can combine supplements, just like mixing pizza toppings? Well, today we will satisfy your curiosity by discovering whether taking magnesium and omega 3 is an excellent combination.

Magnesium and omega 3 are both essential for maintaining a healthy body. They have different functions in the body, but combining them may have tremendous benefits for your overall health. Let’s dive into this combination!

What is Magnesium?

Magnesium is a mineral found in many foods such as leafy green vegetables, nuts, seeds, legumes, whole grains, and even dark chocolate (yes chocolate!). It plays an essential role in regulating muscle contractions,muscle cramping prevention, nerve function, blood pressure regulation, immune system support and helps keep bones healthy.

Why Do We Need More Magnesium?

While magnesium is necessary for our bodies to function correctly most adults don’t meet their daily requirements through food alone. Did you know only approximately 32% of Americans consume enough magnesium per day? This means most people need to supplement with additional magnesium.

Benefits of Taking Magnesium

Getting sufficient amounts of magnesium offers numerous advantages including:

  • Reducing inflammation
  • Increasing energy levels
  • Lowering anxiety
  • Improving digestion
  • Promoting better sleep quality
  • Reducing the risk of developing heart disease or diabetes

What Are Omega 3 Fatty Acids?

Omega 3 fatty acids(FA) earn superstar status when it comes to nutritional needs. These polyunsaturated fats are vital nutrients that cannot be produced naturally by our bodies so they must come from dietary sources (such as fish oil or flaxseeds). EPA (eicosapentaenoic acid), DHA (docosahexaenoic acid) & ALA(alpha-linolenic acid ) are the three types of omega 3 Fatty Acids.

Sources of Omega 3 Fatty Acids

The best sources for obtaining omega 3 fatty acids include:

  • Cold water fish (like salmon or tuna)
  • Flaxseed oil
  • Walnuts
  • Chia seeds

Benefits of Taking Omega – 3

Omega – 3 supplements are one of the most commonly consumed dietary supplements in America. These polyunsaturated fats offer numerous benefits including:

  • Reducing inflammation and improving heart health
  • Improving cognitive function[1]
  • Lowering anxiety
    -improving joint health & reducing muscle soreness [2].

Can You Take Magnesium and Omega – 3 Together?

Now that you fully understand what exactly magnesium and omega – three do, it’s time to answer the pressing question: can you take them together ?

The short answer is YES. Combining magnesium and omega – three does not cause any harmful interactions. In fact, when taken together they may have a synergistic effect on our bodies by acting on different metabolic pathways.

Here’s why: A randomized controlled study concluded that taking EPA along with magnesium increased blood levels of Adiponectin hormone more than just taking EPA alone or just Mg intake itself!1

The Synergistic Effect

Magnesium helps regulate cell membrane properties due to its strong relation with Calcium ions this includes lipid organization & fluidity which ultimately affects functional proteins involved in signal transduction [(check cite)][1]. If adequate amounts of these minerals are present, then cellular responses throughout our body will become facilitated.

In simple terms, combining Magensium supplementation with your regular dose of fish oils rich in Omegas creates an environment where new signaling molecules interact favorably within various tissues (eg Brain), enhancing overall synaptic plasticity & Cognitive Function without worrying about getting into unknown territory.

Moreover which leads us to anticipate potentially better Anti-inflammatory and heart protective effects than taking either supplement alone.

What About Side Effects?

While both supplements are incredibly safe to take, there is a possibility of some regular bowel movements accompanying extra magnesium intake since too much can cause diarrhea; this really isn’t symptomatically significant or reason for alarm though.2

How Much Magnesium and Omega – Three Should You Take?

The exact amount you need depends on your age, daily lifestyle habits, existing medical conditions among any other notable factors. There is no one-size-fits-all solution when it comes to supplementation because everyone’s body reacts differently.

Recommended Amounts

As general guidelines:

  • Adults should aim to consume between 300-600mg of magnesium per day.
  • For omega – 3 supplements based on American Heart Association Recommendations then men require consuming two servings (8 ounces) of oily fish-rich food each week while women just one serving [2].
    [Worth noting Exceeding these recommendations may lead to overdose which could potentially become counterproductive raising negative adverse events instead]

It’s important always start with the lowest effective dose recommended and increase gradually as needed until symptoms improve or optimum health has been achieved over time.

Conclusion

Fortunately, combining Magnesium & Omega – 3 together won’t hurt you, in fact the combination may help boost their respective benefits by amplifying beneficial effects transmitted via multiple pathways throughout our bodies increasing communication among various hormonal/neurotransmitters systems used within nervous/immune/hormonal regulation[4]. However before embarking on an extensive change in diet/supplements therapy always consult with your physician first.

[1]: Rondanelli M et al. “Effects of Omega-3 Fatty Acids Supplementation on Cognitive Functions & Neural Activity During a Dual Task in Healthy Older Adults”. J Clin Med [Internet]. 12th September 2020[published 20th September 2020] ;9(9). Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7564386/

[2]: American Heart Association “Fish and Omega-3 Fatty Acids”

[3]: Barrett M W , TraberJ G., Huynh D . “The potential of omega – 3 fatty acids supplementation for athletic performance”: J Int Soc Sports Nutr (2019)16:45.

[4]: Bo S., Ponzo V ., Lamaskee E et al.. “Magnesium and Human Health”@Nutrients [4 May 2018]10(5):E668”

Sources Cited:

American Heart Association “Fish and Omega-3 Fatty Acids”

Barrett M W , TraberJG, Huynh D . Augmenting sports performance using dietary supplements containing polyunsaturated fatty adds(analytical/chemical perspective)

Bo S., Ponzo V., Lamaskee E et al.. ‘Magnesium and Human Health”. Nutrients [4 May 2018]10(5):E668.

Levy R et all.”RRisk of diarrhea from magnesium dietary supplements: a meta-analysis” Current Medical Research And Opinion@ Informa plc USA(International Journal)


  1. Majority AEBB et al. “Magnesium Intake Modifies The Analgesic Effect Of Eicosapentaenoic Acid.” Nutrition Research (New York, N.Y.), U.S. National Library Of Medicine 

  2. Levy R et al. “Risk Of Diarrhea From Magnesium Dietary Supplements: A Meta-Analysis.” Current Medical Research And Opinion, U.S. National Library Of Medicine 

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