When to Take Magnesium? Benefits and Risks of This Modern Treatment
If you want to take magnesium supplements, it would be interesting for you to know more about its advantages, disadvantages and dosage, in order to get the most out of it. How can this food supplement be useful to you? Should it be taken before, after or during meals? Is it possible to mix it with other medications? Find all the answers to your questions below.
Magnesium Benefits
Professor Deborah Cohen, an associate professor in the Department of Clinical and Preventive Nutritional Sciences at Rutgers University School of Health Professions, tells us that magnesium is very beneficial for our health. In fact, it is the fourth most abundant element in the human body, after calcium, potassium, and sodium, and plays an important role in the composition of bones, soft tissues, and organs.
According to the National Institutes of Health (NIH), magnesium is involved in more than 300 enzymatic reactions within our bodies. For example, it is responsible for its normal functioning, mainly in the regulation of fasting blood sugar, bone production, nerve and muscle function, and the slight reduction of migraines and headaches, adds Keri Gans, RD, author of The Small Change Diet .
When is the best time to take magnesium?
There’s no best time to take your daily dose of this supplement if you’re deficient in magnesium. It’ll give you its benefits no matter what time of day you take it, as long as you take it every day on a regular basis, says Gans. But it’s best to take it with or after a meal for better absorption, because on an empty stomach, magnesium supplements can cause digestive problems or diarrhea.
It’s also important to know that there are several types of magnesium, and each one affects our bodies differently. Here’s a list of the most common products you’ll find on the market.
Magnesium citrate: This form of magnesium is highly absorbable and is used for its laxative effects against occasional constipation. The time of day you take it doesn’t matter, says Jessica Cording, author of “The Little Book of Game Changers: 50 Healthy Habits to Manage Stress and Anxiety.” » This supplement is known to induce bowel movements 30 minutes to six hours after taking it, reports Medline Plus.
Magnesium hydroxide: This form also treats occasional constipation, but also acid reflux.
Magnesium glycinate: This type of magnesium helps with relaxation and sleep during times of stress. Although there are no human studies to prove it, Cording explains that it is good to take it daily before bed.
Magnesium oxide: This form is the most common in supplementation. It is, according to the National Institutes of Health (NIH), an inorganic magnesium salt composed of magnesium ions and oxygen that can be used to treat several health concerns such as headaches and constipation. Magnesium oxide is most often taken in the evening at dinnertime to help with digestion and allow people affected to feel relief the next day when they wake up, says Cording.
How much magnesium do you need daily?
When it comes to the amount of magnesium you need on a daily basis, know that the latter is not fixed and depends on several factors, including gender. In general, and as explained in the study published in the NIH, it is recommended to consume between 400 and 420 milligrams per day if you are an adult man and between 310 and 320 milligrams if you are a woman. Note that the daily intake will be different if you are pregnant or breastfeeding.
Who should take magnesium supplements?
As you can see, we all need magnesium to help our body in its various functions. However, people suffering from certain diseases, such as gastrointestinal or hyperthyroidism, are even more concerned by the subject, explains Mount Sinai. Cording states that it is preferable, before switching to supplementation, to try to draw our needs from a diet rich in magnesium and balanced, as explained on the health information site WebMD. Your diet can include foods like pumpkin and chia seeds, spinach, peanuts, and edamame. This should help fill your magnesium gap.
Possible interactions
Don't take a magnesium supplement before consulting your doctor, advises Cohen. If you're already on medication, you should make sure that your supplementation doesn't interfere with the medications you're taking, and that it doesn't cause adverse effects or side effects:
According to the Healthine website, some medications can interact with magnesium. The latter can affect their absorption and therefore their effectiveness. So if you're taking antibiotics, for example, take your medication 2 hours before or 4 to 6 hours after taking magnesium to maximize its effectiveness. Sameement for people taking bisphosphonates to prevent bone loss. They should take their magnesium supplement at least 2 hours before or after other medications.
On the other hand, some medications can help deplete your magnesium stores by increasing its excretion through urine.
In the case of people using diuretics or proton pump inhibitors, it is necessary to consult a health professional to set the supplementation times.
The best magnesium supplements
Cording reminds us, once again, that it is important to consult your doctor before taking magnesium supplements. The latter will check your magnesium levels and suggest an appropriate dose based on the results obtained. He will also explain when to take it based on your other treatments (if you have any).
Look for magnesium supplements that are tested and approved by consumers and before making your purchases, be sure to check the label to know exactly what is inside your product.
