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Tuk Karacay
May 31, 2024
General Health
You’ve probably heard that taking a magnesium supplement can help you sleep better, reduce stress, and more. But do you really know how to take it correctly to get those benefits? Magnesium plays key roles in your body like regulating nerve and muscle function. Although it’s found in many foods, supplementing with magnesium can fill gaps in your diet. Getting the timing, dosage, and type of magnesium right is key to experiencing its full effects. Read on to learn when you should take magnesium, how much you need, and which forms work best so you can start reaping its rewards.
The Importance of Magnesium for Your Health
Magnesium is essential for your health and wellbeing. It's involved in over 300 biochemical reactions in your body, including keeping your heart rhythm steady, regulating blood pressure, and maintaining bone health.
Functions of Magnesium
Magnesium helps convert the food you eat into energy and also helps transport calcium and potassium across cell membranes. It's vital for proper nerve and muscle function, helping your cells produce energy and your nerves and muscles to relax and contract.
When and How Much to Take
The recommended daily intake of magnesium is around 310 to 400 milligrams for most adults. The best time to take magnesium supplements is with an evening meal. Magnesium can cause diarrhea in large doses, so start with a lower amount, such as 200 mg, and gradually increase the dosage over a few weeks as your body adjusts.
Look for magnesium citrate, chloride, lactate, or sulfate. Magnesium oxide is less expensive but not as well absorbed. Avoid magnesium stearate, a form often used as a supplement filler. For most people, an oral supplement will meet your needs, but magnesium can also be absorbed through the skin using oil, lotions, or Epsom salt baths.
Why You Need Magnesium
Many of us don't get enough magnesium in our diets. Factors like soil depletion, diet, and stress can contribute to deficiency. Symptoms include fatigue, insomnia, muscle cramps, migraines, and high blood pressure. Sufficient magnesium may help prevent or manage chronic diseases like osteoporosis, diabetes, and heart disease.
Overall, magnesium is vital for your health, mood, and metabolism. Be sure to maintain adequate levels of this important mineral to feel your best. Supplementing and consuming magnesium-rich foods are easy ways to help achieve balance.
When to Take Magnesium Supplements for Maximum Benefit
Morning
The best time to take your first dose of magnesium is in the morning, shortly after waking up. Magnesium helps regulate your body's circadian rhythm and taking it in the morning will help you feel alert and energized to start your day. A morning dose of magnesium, along with exposure to bright light, helps set your biological clock for the day.
Evening
It's also a good idea to take magnesium in the evening, as it helps relax your mind and body, making it easier to fall asleep. Magnesium deficiency can cause insomnia and restlessness, so replenishing your stores at night ensures you get the restorative sleep you need. Take your evening magnesium supplement 1-2 hours before bed for the best results.
With Meals
For some people, taking magnesium with food can help reduce the likelihood of diarrhea or upset stomach, which are possible side effects. If magnesium causes GI issues for you, try taking your supplements with a meal or snack. The food will dilute the magnesium and slow its absorption.
Some forms of magnesium, like magnesium citrate, may be better absorbed on an empty stomach. But if any form of magnesium causes you frequent diarrhea or cramping, it's best to take it with food. You may also need to adjust the dosage or switch to a different kind of magnesium.
Staying Hydrated
Be sure to drink plenty of water when taking magnesium supplements. Magnesium requires adequate hydration to be properly absorbed by the body. Most experts recommend drinking 6-8 glasses of water per day as a general rule. Pay extra attention to staying hydrated if you're taking higher doses of magnesium or magnesium citrate, which can have a laxative effect.
In summary, the ideal times to take magnesium supplements are in the morning, evening, and with meals. Be consistent with your timing and dosage, stay hydrated, and listen to your body to find what works best for your needs.
Choosing the Right Magnesium Compound and Dosage
When choosing a magnesium supplement, you have several options to consider based on your needs and tolerance. The most common compounds are magnesium citrate, chloride, lactate, and sulfate.
Magnesium citrate
is one of the most popular and inexpensive forms. It has a mild laxative effect, so start with a low dose and increase slowly. The typical dosage for magnesium citrate powder is 200 to 400 mg, one to three times per day.
Magnesium chloride
is easily absorbed and gentle on the stomach. The typical dosage for magnesium chloride flakes or oil is 10 to 20 mg per pound of body weight per day, divided into two doses. So if you weigh 150 pounds, aim for 1,500 to 3,000 mg total in two or three doses.
Magnesium lactate
is also easily absorbed and non-laxative. A good starting dose is 10 to 15 mg per pound of body weight per day, divided into two or three doses. For a 150-pound person, that would be around 1,500 to 2,250 mg total daily.
Magnesium sulfate
(Epsom salt) can be used as an epsom salt bath or foot soak, but oral supplements often cause diarrhea. Only take magnesium sulfate orally under the guidance of your doctor.
In the end, the right type and amount of magnesium for you depends on factors like your symptoms, age, weight, and health conditions. Most people do well starting with 200 to 400 mg of magnesium citrate or lactate per day, gradually increasing the dose every week based on your response and tolerance. Be patient through the process, give your body time to adjust, and soon you’ll find your sweet spot for feeling your best.
Lifestyle Tips to Optimize Your Magnesium Levels
Your body's magnesium levels depend on more than just popping a supplement. Several lifestyle factors can affect how much magnesium you absorb and utilize. Make these easy changes to ensure you're getting the most from your magnesium.
Reduce Stress
Chronic stress can deplete your magnesium stores. Try relaxation techniques like yoga, meditation, or deep breathing to lower your stress levels. Limit caffeine and alcohol intake, which can exacerbate the effects of stress. Getting enough sleep every night is also essential for stress management and magnesium balance.
Exercise Regularly
Exercise increases blood flow to your tissues and helps transport magnesium into your cells. Aim for 30 to 60 minutes of moderate activity most days of the week. Walking, swimming or light strength training are all great options. But don't overdo it, as too much intense exercise can actually lower magnesium levels.
Eat a Balanced Diet
Focus on eating more magnesium-rich foods like spinach, Swiss chard, black beans, bananas, avocados and yogurt or kefir. Limit sugary and processed foods which are low in nutrients. A balanced diet with lean proteins, healthy fats and high-fiber whole grains will also help keep your blood sugar stable, which helps with magnesium absorption and utilization.
Stay Hydrated
Proper hydration is necessary for magnesium absorption and transport in the body. Aim for 6 to 8 glasses of filtered water per day to help your kidneys filter waste products and flush out excess minerals that could compete with magnesium for absorption. Water also helps soften stool, which can make magnesium more readily available during digestion.
Making a few simple lifestyle changes along with your magnesium supplement can go a long way toward achieving and maintaining healthy levels. Reducing stress, exercising, eating right and staying hydrated will all support your magnesium for the most benefit. Be patient through the process, as it can take weeks or months of consistency to replenish depleted stores and find the right balance for you. But the rewards of improved health and vitality will be well worth it!
What are typical magnesium deficiency symptoms?
As your body relies on magnesium for over 300 biochemical reactions, a deficiency can cause various symptoms. Some of the most common signs you may be low in magnesium include:
Muscle cramps and spasms
Magnesium helps relax your muscles and nerves. Without enough of it, you may experience painful muscle cramps, spasms, and twitches, especially in your legs and feet.
Fatigue and weakness
Magnesium plays a key role in energy production. A deficiency can sap your strength and leave you feeling drained of energy. You may notice you have little stamina for exercise or everyday activities.
Insomnia
Magnesium helps regulate your body's circadian rhythm and sleep-wake cycle. Low levels can make it difficult to fall asleep and stay asleep. You may frequently wake up during the night or wake up feeling unrefreshed.
Irritability and mood changes
Magnesium influences neurotransmitters in the brain that regulate your mood and stress levels. Deficiency can cause symptoms like irritability, anxiety, and mild depression. You may feel overwhelmed by stress and have trouble coping.
The more symptoms you experience, the more severe your magnesium deficiency may be. Many of these signs often resolve or improve by correcting low magnesium levels through diet, supplements, or both. The typical dosage for supplements is around 310 to 400 mg per day for most adults, but you may need higher doses to correct a deficiency. Always talk to your doctor before starting magnesium supplements to determine the right approach for your needs.
Conclusion
So there you have it - the lowdown on getting your magnesium right. Now you know why it's so important, when to take it, how much to take, and which forms work best. Arm yourself with this intel and you'll be well on your way to reaping all the benefits magnesium has to offer - from bone strength to mood support and everything in between. Remember, talk to your doc if you have any specific health concerns. And as always, listen to your body to fine tune what works for you. Here's to feeling your magnesium best!