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Key Takeaways
- Magnesium and protein powder can be taken together to achieve the benefits of both.
- Magnesium is an essential mineral and protein is an essential nutrient. You can supplement with either or both if you are not getting enough through your diet.
- Both magnesium and protein powder can cause gastrointestinal side effects, which can be minimized by choosing different formulas.
Taking magnesium and protein powder together can lead to several benefits and some potential side effects.
1. May Increase Muscle Recovery
Magnesium is an essential mineral involved in many chemical reactions throughout the body. It is especially important in nerve and muscle function, helping muscles to relax and contract. Having enough magnesium can ensure proper recovery after exercise and help prevent muscle weakness and cramping.
Protein powders contain amino acids, the building blocks of protein that form muscle cells throughout the body. Consuming enough protein, either through diet or protein powder, ensures that muscles have the nutrients they need to recover. Whey protein, in particular, has a high amount of the amino acid leucine needed to build and repair muscle.
2. May Regulate Blood Sugar
Magnesium plays a key role in regulating blood sugar. It helps activate enzymes and insulin receptors that remove sugar from the bloodstream, helping keep blood sugar levels in check.
Diets high in sugar and processed carbohydrates and low in protein and fiber are often linked to elevated blood sugar and type 2 diabetes. Adding more protein into your diet can decrease blood sugar spikes by slowing down digestion.
To reap the most health benefits from your protein powder, it is best to choose one with little or no added sugar and as few ingredients as possible.
3. May Strengthen Bones
Magnesium aids in the transport and activation of vitamin D, an essential vitamin that helps bones absorb calcium to build and maintain strong bone cells. All three—magnesium, vitamin D, and protein—are needed to keep bones strong and healthy.
Adequate protein intake, when paired with strength training, increases muscle mass and strength. Bigger, stronger muscles increase bone density, making bones thicker and stronger and protecting them from fractures.
4. May Lead to Upset Stomach
Magnesium supplements can sometimes cause unwanted side effects, such as nausea or diarrhea. Because certain types of magnesium, like magnesium hydroxide, also known as milk of magnesia, are specifically used to treat constipation, they can often lead to diarrhea and intestinal discomfort.
The high protein content of protein powder can also cause an upset stomach in some people, depending on the source. The most common type of protein powder is made from whey, a protein naturally found in milk. High amounts of whey may cause bloating and gas, especially in those with lactose intolerance or dairy sensitivity.
Other protein powders made from plant-based sources like peas, hemp, or rice may be higher in fiber, which may also cause bloating and gas.
When to Take Magnesium and Protein Powder Together
Magnesium and protein powder are generally safe to take together at any time of day, including before and after exercise. Because it is recommended to take magnesium with a meal, taking magnesium with a protein powder drink is a convenient way to take both supplements daily.
Some forms of magnesium tend to be gentler on the stomach and absorb better. Protein powders can simply be mixed with water or milk, or combined with other ingredients like fruits, vegetables, nuts, and seeds to make a nutrient-dense smoothie.
When Not to Take Them Together
Supplementing with protein powder is not recommended for people with phenylketonuria (PKU), a condition that affects the body’s ability to break down the amino acid phenylalanine. This results in neurological side effects and other symptoms. Because protein powders typically contain all amino acids, including phenylalanine, people with PKU should not consume protein powders.
If you have kidney disease, talk to your healthcare provider before taking protein powder or a magnesium supplement. Too much protein can worsen kidney function, while too much magnesium can cause dangerous electrolyte imbalances if your kidneys can’t regulate the concentration of magnesium in your body.
Interactions
Magnesium and protein powder can interfere with how other medications are absorbed, so these supplements should be taken several hours before or after medication. Speak with your healthcare provider for more specific instructions.
Magnesium can interact with the following medications:
- Antibiotics
- Bisphosphonates
- Diuretics
- Gabapentin
- Levothyroxine
- Proton pump inhibitors
- Zinc
Protein powder, whether taken alone or mixed with other ingredients in a smoothie, is considered food and should be avoided with medications that need to be taken on an empty stomach.
Always talk to your healthcare provider about all prescription and over-the-counter medications, vitamins, and supplements that you take. They can guide you how to avoid any potential interactions.
How Much Magnesium and Protein Should You Take per Day?
Recommended daily allowances for magnesium vary depending on age and sex:
- Adult females, ages 19 to 30: 310 milligrams (mg) per day
- Adult males, ages 19 to 30: 400 mg/day
- Adult females, ages 31 and over: 320 mg/day
- Adult males, ages 31 and over: 420 mg/day
Recommended daily allowances for protein are a little more specific and vary depending on your body weight and daily activity level:
- Minimal daily activity: 1.0 grams (g) per kilogram (kg) of body weight per day
- Moderate activity: 1.3 g per kg of body weight/day
- Intense activity: 1.6 g per kg of body weight/day