Can I take BCAA with Magnesium?

Understanding the interactions, benefits, and safety of combining these two powerful supplements.

BCAA
+
Magnesium

Short answer

We found no documented interaction between BCAAs and Magnesium in the sources below. That isn't proof the combination is right for you: check each one's cautions, and ask your pharmacist if you take medication.

BCAAs (branched-chain amino acids)

What it is: Leucine, isoleucine and valine: amino acids from protein foods that muscles can use for energy.

What the research says: There's little evidence they help endurance. With weight training they might help muscle, but it isn't clear they do more than eating enough protein.

Cautions

  • A diet with enough protein already gives 10 to 20 g a day; up to another 20 g a day from supplements seems safe.

In Holitro: BCAA (600 mg per capsule)

Source: NIH Office of Dietary Supplements: Dietary Supplements for Exercise and Athletic Performance (updated March 2021)

Magnesium

What it is: An essential mineral the body uses for muscle and nerve function, blood sugar and blood pressure control, and making protein, bone and DNA.

What the research says: Supplements may lower blood pressure slightly. People who get more magnesium from food tend to have a lower risk of type 2 diabetes, and it matters for bone health.

Cautions

  • Adults shouldn't take more than 350 mg a day from supplements unless a clinician advises it.
  • Too much from supplements can cause diarrhea, nausea and stomach cramps.

Medicines to check

  • Osteoporosis medicines (bisphosphonates) and some antibiotics: take them apart from magnesium
  • Diuretics
  • Long-term acid-reflux or ulcer medicines can lower magnesium levels

In Holitro: Magnesium Glycinate (133 mg per capsule)

Source: NIH Office of Dietary Supplements: Magnesium: Fact Sheet for Consumers (updated March 2021)

Check with your doctor or pharmacist, especially if you take medication.

Check your stack — free

Educational information only, not medical advice. This reflects general ingredient overlap, not a personalized safety review. Always check with your doctor or pharmacist before combining supplements, especially if you take medication, are pregnant or nursing, or manage a health condition. These statements have not been evaluated by the FDA.

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