Magnesium is a crucial mineral that supports numerous bodily functions, including muscle and nerve health, energy production, and restful sleep[1]. While magnesium is present in various foods, deficiency is still common due to dietary limitations and lifestyle factors.
This article will focus on the best practices for taking magnesium, along with strategies to enhance its effectiveness through optimal timing and nutrient pairing.
Key Takeaways:
- • Magnesium is essential for muscle function, nerve health, and energy production.
- • The mineral can be taken at any time of day, but morning is ideal for energy, while evening is best for relaxation.
- • Taking magnesium with food can aid absorption and reduce digestive discomfort.
- • Hydration is crucial for optimal magnesium absorption.
- • Magnesium works synergistically with calcium, vitamin D, potassium, and Vitamin B6 for maximum benefits.
Best Practices for Taking Magnesium
1. Ideal Time of Day
Magnesium’s versatility allows it to be taken at various times, with the timing often tailored to individual needs and goals.
Some prefer taking magnesium in the morning for its potential energy-supporting effects, particularly if they experience fatigue[2]. It may also help balance energy levels throughout the day[3].
Many people, however, take magnesium in the evening to benefit from its muscle-relaxing and sleep-supportive effects. Although there isn’t an official recommendation for timing magnesium intake to aid sleep, taking it about an hour before bed can allow it to bind to GABA receptors in the brain, promoting muscle relaxation and helping both body and mind to unwind[4].
Ultimately, magnesium supplements can be taken at any time of the day, depending on what best suits your lifestyle and goals.The key is establishing a routine and taking it consistently to ensure you receive your daily dose[5].
2. With or Without Food
Magnesium supplements are generally best taken with meals to minimise the risk of stomach upset and digestive issues, such as diarrhoea, nausea, or vomiting[6]. Consuming magnesium with food can help reduce these potential side effects, especially for those with sensitive stomachs[6].
It’s also advisable to take each dose with a full glass of water (about 240 ml) to support proper absorption unless otherwise directed by your healthcare provider or the product instructions[7]. If gastrointestinal discomfort persists despite taking magnesium with food, consulting a healthcare practitioner can help determine the most suitable approach.
3. Hydration and Magnesium Absorption
Since magnesium is absorbed through the gastrointestinal tract, hydration is important to facilitate its movement within the body[8]. Drinking sufficient water not only aids magnesium absorption but also helps mitigate the laxative effect that high doses may cause in some individuals.
4. Magnesium’s Role in Electrolyte Balance
As an essential electrolyte, magnesium is key in maintaining fluid balance, supporting nerve signalling, and enabling muscle contractions[9]. Adequate magnesium levels are vital for hydration and work synergistically with other electrolytes like potassium and calcium, promoting balanced mineral levels for optimal bodily function[9][10].
Timing Magnesium with Other Medications
Magnesium supplements can interact with certain medications, potentially reducing their effectiveness or increasing the risk of magnesium deficiency. For instance, antibiotics may be less effective if taken too close to a magnesium supplement, and osteoporosis medications, like bisphosphonates, are best absorbed when taken several hours apart from magnesium[12]. Diuretics and acid reflux medications can also impact magnesium levels by increasing or decreasing magnesium loss through urine over time[12].
To avoid these interactions:
- • Antibiotics: Take antibiotics at least two hours before or 4–6 hours after magnesium supplements to ensure proper absorption[13].
- • Osteoporosis Medications: For optimal absorption, take magnesium at least two hours before or after bisphosphonates[14].
- • Diuretics and Acid Reflux Medications: If you take diuretics or proton pump inhibitors long-term, consult a healthcare expert to determine the best magnesium intake schedule and monitor your levels[15].
Always consult a healthcare professional if you are on regular medication to receive personalised advice and ensure your medications and supplements work effectively.
Dosage Recommendations
According to NHS guidelines, recommended daily intakes are[16]:
- • Magnesium for Men (19-64 years): 300 mg per day
- • Magnesium for Women (19-64 years): 270 mg per day
Boosting Magnesium’s Effects with Other Nutrients
1. Magnesium and Calcium
Magnesium and calcium work harmoniously to support bone health, with magnesium assisting in calcium absorption and bone density maintenance[17]. For effective results, a 1:2 magnesium-to-calcium ratio is often recommended[18].
2. Magnesium and Vitamin D
Magnesium and vitamin D work closely together, helping absorb and activate vitamin D in the body. This activation allows vitamin D to regulate calcium and phosphate, which are crucial for bone health. Magnesium is essential for enzymes that process vitamin D in the liver and kidneys. A deficiency in either nutrient can lead to health issues such as bone disorders and cardiovascular problems. Hence, keeping adequate magnesium levels is vital to gaining the full benefits of vitamin D[19].
3. Magnesium and Zinc
Zinc is essential for immune health and cell growth[20], while magnesium contributes to energy metabolism[21]. Together, these minerals help support a healthy immune system, making them a strong pair for overall well-being[22]. Zinc and magnesium are often combined in supplements, like ‘ZMA’ (zinc, magnesium, and vitamin B6), due to their complementary roles in supporting immune health, muscle function, and energy metabolism[23].
4. Magnesium and Potassium
Magnesium and potassium are essential minerals that work together to support electrolyte balance, cardiovascular health, and nerve and muscle function[24]. When magnesium levels are low, it can lead to a secondary drop in potassium levels within cells, as magnesium is necessary for maintaining potassium’s high concentration inside cells[25]. This is particularly relevant for individuals with conditions such as hypertension or heart disease, where magnesium and potassium depletion can increase the risk of electrolyte disturbances and cardiac arrhythmias[25]. Combining these minerals may be beneficial for stabilising electrolyte levels, as they do not have any known adverse effects when consumed simultaneously[26].
5. Vitamin B6 and magnesium
Vitamin B6 and magnesium are complementary, each supporting various essential bodily functions. Vitamin B6, naturally found in foods, is vital in breaking down proteins and supporting immune function[27]. Combined with magnesium, this duo has been shown to benefit mental health, especially in reducing stress levels[28][29]. Research indicates that magnesium alone can alleviate stress in individuals with low magnesium levels[28]. However, for those with severe anxiety, combining magnesium with vitamin B6 may offer additional benefits, improving mood and quality of life over time[29].
Best Sources of Magnesium
1. Magnesium-Rich Foods
Incorporating magnesium-rich foods into your diet is one of the best ways to boost magnesium levels naturally. Top sources include[30]:
- • Leafy Greens: Spinach, kale, and Swiss chard
- • Nuts and Seeds: Almonds, pumpkin seeds, and chia seeds
- • Whole Grains: Brown rice, quinoa, and whole wheat
- • Legumes: Black beans, chickpeas, and lentils
- • Fatty Fish: Salmon and mackerel
2. Magnesium Supplements
When dietary intake is insufficient, supplements can help meet your daily magnesium needs. Common forms include:
- • Magnesium Citrate: Known for high bioavailability and often used for digestive support[31].
- • Magnesium Glycinate: Gentle on the stomach and commonly used for muscle relaxation and sleep support[32][33].
- • Magnesium Oxide: Often found in higher doses for digestive issues but with lower absorption rates[34].
- • Magnesium Chloride: Known for its quick absorption and often used in topical applications[35].
When selecting a magnesium supplement, consider your goals and specific absorption needs. Nature’s Fix offers a range of high-quality options, including magnesium tablets capsules, powders, and gummies, from trusted brands to suit your health requirements.
Conclusion
Magnesium is essential for optimal health, supporting everything from nerve function and bone health to energy metabolism and relaxation. You can enhance its benefits by incorporating magnesium-rich foods or supplements into your daily routine. Pairing magnesium with complementary nutrients such as calcium, vitamin D, potassium, and Vitamin B6 can amplify its effects, helping you achieve a balanced and nutritious intake.
Whether taken in the morning for energy or in the evening to promote relaxation, magnesium offers flexible support to your body’s needs. For those considering supplements, Nature’s Fix provides the best magnesium supplements from trusted brands to support overall well-being. Always consult a healthcare expert to determine the best approach for your health needs.
FAQs
1. How should I take magnesium?
Magnesium can be taken in the morning or evening, with or without food. Hydrating well supports better absorption.
2. When is the best time to take magnesium supplements?
Magnesium can be taken anytime, but mornings help with energy, and evenings support relaxation and sleep.
3. Can I take magnesium with other supplements?
Magnesium pairs well with calcium, vitamin D, and B6 vitamins, which may amplify its health benefits.
4. How long does magnesium take to work?
Some effects, like improved sleep or muscle relaxation, can be noticeable within a few days. Other benefits may take several weeks of consistent intake.
5. What is the recommended daily dosage of magnesium?
The NHS recommends 300 mg daily for men and 270 mg for women, though individual needs may vary[16].
References:
1 – https://medlineplus.gov/ency/article/002423.htm
2 – https://timesofindia.indiatimes.com/life-style/health-fitness/health-news/what-is-the-right-time-to-consume-magnesium-so-that-it-works-effectively-on-the-body/photostory/109212060.cms?picid=109212092
3 – https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/
4 – https://www.verywellhealth.com/magnesium-for-sleep-7501514
5 – https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/
6 – https://www.healthline.com/nutrition/best-time-to-take-magnesium
7 – https://www.webmd.com/drugs/2/drug-522-5106/magnesium-citrate-oral/magnesium-supplement-oral/details
8 – https://www.sciencedirect.com/topics/medicine-and-dentistry/magnesium-intake
9 – https://medlineplus.gov/fluidandelectrolytebalance.html
10 – https://pmc.ncbi.nlm.nih.gov/articles/PMC8065437/
11 – https://ods.od.nih.gov/factsheets/Magnesium-Consumer/
12 – https://ods.od.nih.gov/factsheets/Magnesium-Consumer/
13 – https://www.healthline.com/nutrition/best-time-to-take-magnesium#interactions
14 – https://www.healthline.com/nutrition/best-time-to-take-magnesium#interactions
15 – https://www.healthline.com/nutrition/best-time-to-take-magnesium#interactions
16 – https://www.nhs.uk/conditions/vitamins-and-minerals/others/
17 – https://www.getwellen.com/well-guide/magnesium-and-bone-health
18 – https://www.sciencedirect.com/topics/medicine-and-dentistry/magnesium-intake
19 – https://pubmed.ncbi.nlm.nih.gov/29480918/
20 – https://pmc.ncbi.nlm.nih.gov/articles/PMC2277319/
21 – https://pmc.ncbi.nlm.nih.gov/articles/PMC2277319/
22 – https://www.mindbodygreen.com/articles/can-i-take-zinc-and-magnesium-together
23 – https://www.mindbodygreen.com/articles/can-i-take-zinc-and-magnesium-together
24 – https://medlineplus.gov/fluidandelectrolytebalance.html
25 – https://pubmed.ncbi.nlm.nih.gov/3317639/
26 – https://www.ahajournals.org/doi/full/10.1161/01.hyp.26.6.950
27 – https://nutritionsource.hsph.harvard.edu/vitamin-b6/
28 – https://pubmed.ncbi.nlm.nih.gov/33864354/
29 – https://pmc.ncbi.nlm.nih.gov/articles/PMC6298677/
30 – https://www.healthline.com/nutrition/10-foods-high-in-magnesium
31 – https://www.sciencedirect.com/topics/agricultural-and-biological-sciences/magnesium-citrate
32 – https://www.webmd.com/sleep-disorders/features/magnesium-glycinate-sleep
33 – https://www.medicalnewstoday.com/articles/315372
34 – https://www.healthline.com/nutrition/magnesium-oxide
35 – https://www.healthline.com/nutrition/magnesium-types#3-Magnesium-chloride
