Can you take omega-3 with magnesium and zinc?

Yes, pair by pair, and the one competition that exists only at doses nobody should take

Can you take omega-3 with magnesium and zinc is answered yes, and the three pairs inside the trio are worth taking one at a time, because two are inert and one has a note the folklore inflates. Omega-3 and magnesium: a fat absorbed with the meal's fats and a mineral absorbed by its own transport, sharing no route and binding nothing, the evening-pair page's finding. Omega-3 and zinc: the same, a fat and a mineral, zinc's chelation problems belonging to the tetracyclines and fluoroquinolones and not to an oil, so a softgel and a zinc tablet sit beside each other without conflict. Magnesium and zinc: the one pair with a note, since the two minerals share some intestinal transport and very high zinc reduces magnesium absorption, the balance study finding the effect at around 140mg of zinc a day, a dose nobody should take, while at the adequacy doses a lifter uses, 10 to 25mg of zinc beside 300mg of magnesium, the competition is irrelevant and the two share a plate without measurable loss, the zinc-and-magnesium pages' standing finding, and the two-tub version of ZMA this site recommends being exactly this pair with dinner. The one practical note that does apply is about food rather than competition: zinc on an empty stomach nauseates, the fasted-zinc problem of the ZMA protocol, and an ethyl ester fish oil absorbs several-fold better with fat, so both the zinc and the fish oil want the evening meal, where the magnesium already sits for its anchor, and the trio becomes one softgel, two capsules and one small tablet beside the plate.

The three audits, the zinc line, the pence, and the trio filed

The three audits are separate, and a reader may need all three, two, one or none. Omega-3: for a reader who eats fewer than two portions of fish a week with one oily and so misses the 250mg of EPA and DHA the heart claim needs, one standard softgel. Magnesium: for a reader whose training plate runs light in greens, nuts, seeds, legumes and wholegrains, on a cut or a rice-and-chicken bulk, 300mg elemental as bisglycinate. Zinc: for a reader on a low-meat or vegetarian diet, since meat and shellfish are zinc's main sources and phytate in plant foods binds it, or a reader with heavy sweat losses in a hard block, the zinc pages' audit, at 10 to 15mg a day and never above the 25mg supplemental guidance level, since sustained zinc over it depletes copper over months, the line the men's ZMA dose crosses and the reason zinc is dosed by audit rather than by a formula. A reader on a mixed diet with meat, fish, greens and nuts needs none of the three and takes none, the surplus of each being excreted or, in zinc's case, a slow problem. The pence, at the benchmarks: 17p for the fish oil, 22p for the magnesium and 3 to 5p for a small zinc, about 42 to 44p a day for the trio. The trio filed: omega-3 with magnesium and zinc is fine, the fish oil inert to both, the minerals competing only at doses nobody should take, zinc and the fish oil both wanting the evening meal for nausea and absorption, three audits deciding which of the three a reader needs, and zinc kept under 25mg, with the worked example being two of the three at one meal and a small zinc beside them by audit.

The verdict, three tubs at one meal, one competition that does not apply, and a zinc line to keep

Can you take omega-3 with magnesium and zinc: yes, the fish oil interacting with neither mineral, magnesium and zinc competing for absorption only at gram-scale zinc doses nobody should take and sharing a plate without loss at 10 to 25mg beside 300mg, and the one practical note being that zinc nauseates on an empty stomach and the fish oil absorbs better with fat, so both join the magnesium at the evening meal, with three separate audits, oily fish, a light plate and a low-meat or heavy-sweat diet, deciding which of the three a reader needs and zinc kept under the 25mg level. Two of the three at one meal: Futuro Labs Omega 3 Fish Oil, one softgel at 17p, and Futuro Labs Magnesium Glycinate, two capsules at 22p, with a small zinc beside them by audit.

What to check on the label

Questions people also ask

Can omega-3, magnesium and zinc be taken at the same time?

Yes: omega-3 is a fat that interacts with neither mineral, and magnesium and zinc compete for absorption only at gram-scale zinc doses, the balance study's 140mg, so at the 10 to 25mg of zinc and 300mg of magnesium a lifter takes the three share the evening meal without loss.

Does zinc block magnesium absorption?

Only at very high doses: the balance study found reduced magnesium absorption at around 140mg of zinc a day, a dose nobody should take, and at adequacy doses of 10 to 25mg the effect is irrelevant, the two-tub version of ZMA being exactly this pair with dinner.

Should zinc be taken with food?

Yes: zinc on an empty stomach nauseates, the fasted-zinc problem of the classic ZMA protocol, so it goes with a meal, and the evening meal suits it, the fish oil that wants fat and the magnesium that wants an anchor all at once.

How much zinc should a lifter take with omega-3 and magnesium?

By audit, 10 to 15mg a day for a reader on a low-meat or vegetarian diet or with heavy sweat losses, and none for a reader eating meat, fish and shellfish, never above the 25mg supplemental guidance level, since sustained zinc over it depletes copper over months.

How much does the omega-3, magnesium and zinc stack cost?

About 42 to 44p a day at the benchmarks: 17p for a standard fish oil softgel, 22p for two bisglycinate capsules and 3 to 5p for a small zinc tablet.

Sources

1. The zinc and magnesium interaction literature: very high supplemental zinc, in the region of 140mg a day, reduced magnesium absorption and balance in a metabolic study, while ordinary supplemental doses of 10 to 25mg show no meaningful interaction, and high zinc also depletes copper. PubMed record
2. The GB claims register, zinc entries: zinc contributes to the maintenance of normal testosterone levels in the blood, to normal fertility and reproduction, to normal immune function and to the maintenance of normal skin, hair and nails, among others, at 15% NRV or more. https://www.gov.uk/government/publications/great-britain-nutrition-and-health-claims-nhc-register
3. Classic absorption work on fish oil ethyl esters: uptake is markedly higher when ethyl ester omega-3 is taken with a high-fat meal, narrowing the gap to triglyceride forms. PubMed record
4. Expert Group on Vitamins and Minerals. Safe Upper Levels for Vitamins and Minerals. Food Standards Agency, 2003 (magnesium guidance level 400mg a day from supplements). https://cot.food.gov.uk/sites/default/files/vitmin2003.pdf

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