Magnesium is one of the seven essential minerals that we need to function optimally, alongside calcium, phosphorus, sodium, potassium, chloride, and sulfur.
While we can get the majority of our recommended magnesium intake through diet alone, only about 30-40% of dietary magnesium is absorbed by the body.1
This means that magnesium deficiency can be fairly common, thus the importance of knowing how to take it as a supplement would be beneficial for anyone.
Magnesium supplements come in many forms, such as tablets, sprays, and lotions. Though, when topping up your magnesium intake through supplementation, it’s important to do this in the correct way, which allows for optimum absorption.
This short guide details everything you need to know about supplementing with magnesium, what to expect, and how best to take it!
What is Magnesium?
Magnesium is an essential mineral that is vital to our body’s function. Some of the main roles of magnesium include:
- Regulation of muscle and nerve function
- Regulation of blood pressure and blood sugar levels
- Creation of protein and DNA
- Absorption of key nutrients, such as vitamin D
You can find magnesium in many foods, such as:
- Leafy greens
- Nuts and seeds
- Beans
- Wholegrains
While we get most of our magnesium intake from a balanced, varied diet, it can sometimes be a good idea to supplement with it to bridge any potential nutrient gaps.
Supplementing with Magnesium: The Benefits and Uses
Supplementing with magnesium is also thought to provide additional benefits, such as:
- Relieving muscle tension
- Reducing tiredness and fatigue
- Improving sleep quality
- Aiding muscle recovery after exercise
- Strengthening bones
This is why you may often find transdermal forms of magnesium supplements, such as sprays and lotions. Applying magnesium topically does not contribute to your overall daily intake, though it can be beneficial to apply it directly to problem areas and sore muscles.
Though, the most popular form of taking magnesium is as a tablet!
How Long Does It Take Magnesium Supplements to Work?
How quickly magnesium works largely depends on the type of magnesium you are taking. With tablets, you may notice improvements after a week of consistent supplementation.
With transdermal forms, it spears to work instantly due to the quick absorption through the skin, which bypasses the digestive system.
Magnesium can clear and excrete through your body fairly quickly, usually within 24 hours, which is why deficiency is common. This means that to achieve an optimal magnesium intake, it should be taken consistently and regularly to ensure your levels are kept topped up.
Magnesium Deficiency
As dietary magnesium is not always efficiently absorbed by the body, deficiencies can be somewhat common. Having low magnesium levels may result in:
- Difficulty sleep
- Feeling more tired and fatigued
- Heart palpitations
- Weak muscles
- High blood pressure
- Constipation
- Regular muscle cramps
It’s important to get your magnesium levels checked by your doctor if you suspect a deficiency or try supplementing with tablets if you feel you’re falling short.
Magnesium Dosage
The daily recommended intake of magnesium is between 200-420mg per day, though specific doses depend on the brand of supplement you are taking. Doses also depend on your age and gender, as well as your general health status.
Though, this does not apply to transdermal magnesium supplements, which have different dosage recommendations due to the nature of the application.
Magnesium Side Effects
Many of the side effects that can be experienced when taking magnesium tablets are largely down to taking them on an empty stomach.
Magnesium is renowned for causing gastrointestinal issues, so it is key to take them alongside a meal to avoid any stomach upset.
Additionally, like with many other supplements, taking high doses of magnesium can also cause possible side effects such as:
- Nausea
- Neurological impairment
- Headache
- Flushing
- Diarrhoea
- Irregular heartbeat
Taking high doses of any supplement is never a good idea. A high dose never equals better results, so it’s vital to stick to the recommended dose to avoid any side effects and potential health issues.
Can You Take Magnesium with Other Nutrients?
Magnesium is one of the best minerals to take alongside certain nutrients. It can help enhance absorption by boosting the function of key enzymes involved in converting and using specific nutrients.
Calcium is often paired together with magnesium in supplements as without magnesium, calcium doesn’t quite absorb into the right places. It’s recommended to take the same dose of calcium and magnesium together for optimal absorption.
Vitamin D, another key nutrient for bone health, is regulated by magnesium. It’s vital to be taking in enough magnesium and vitamin D in the correct doses, when they will work best together.
Zinc and magnesium are also a power pair and can be very advantageous when taken together in the correct doses. Magnesium helps to regulate zinc levels, while zinc enables magnesium to absorb efficiently.
Vitamin B and magnesium also work well together to promote optimal nervous system function, particularly as they both contribute to energy yielding metabolism and reduce fatigue.
The Best Magnesium Supplement
Magnesium is great to take as a standalone supplement, however, as we have discussed, it’s often more beneficial to take it alongside other nutrients.
Magnesium can really help to enhance the absorption and use of certain nutrients in the body, so it wouldn’t be a bad idea to supplement alongside other nutrients!
This could be in the form of a multi-mineral supplement, or a multivitamin, which includes all the essential micronutrients needed for optimal health.
Performance Lab NutriGenesis Multi is the top recommended multivitamin to cover the bases of all key nutrients, including magnesium.
This ultramodern multivitamin contains all the essential vitamins and minerals you need, in the exact amounts you need them, for optimal health, wellbeing, and peak performance.
This supplement can help restore any nutrients that may be missing from your diet, helping to bridge any nutrient gaps, therefore supporting healthy cell performance across all body systems!
Magnesium FAQ
Q: Can you overdose on magnesium?
A: It is possible to overdose on magnesium, as it is with many supplements. A magnesium overdose is known as hypermagnesemia, which is rare but still possible. These symptoms include nausea, low blood pressure, headache, and irregular heartbeat.
It’s important to always stick to the recommended dose and ensure you do not take more than the dosage guidelines on the supplement.
Q: Are magnesium supplements safe to take daily?
A: Yes, provided you are taking the recommended dose and not exceeding the guidelines.
Q: When should I take my magnesium supplement?
A: Some professionals suggest taking magnesium in the evening due to the muscle relaxing effects, which can help achieve a restful night’s sleep. However, there is also no harm in taking your supplement in the morning or afternoon - whenever you best remember to take it.
Q: How long should I take a magnesium supplement?
A: It is safe to take magnesium supplements long-term, though it is always important to seek advice from your doctor to check you are not exceeding the recommended intake.
Q: Can magnesium tablets make you itchy?
A: If you experience itching after taking magnesium tablets, you may be having an allergic reaction. It’s important to consult your doctor if you do experience this symptom.
It can be common to experience an itchy/tingling feeling when applying a transdermal magnesium. This is harmless and often an indicator of low magnesium levels.
Take-Home Message
Magnesium is one of the most important minerals for our health and optimal bodily function. Low magnesium levels can cause many health issues, and surprisingly, deficiency can be common.If you’re considering a magnesium supplement, there are a few things to remember:
- Stick to the optimal dose and do not exceed any recommended intakes
- Taking magnesium alongside other key nutrients can be more advantageous than taking it alone
- You can also take magnesium in transdermal form, which would be particularly beneficial to those who regularly exercise
- Magnesium begins to take effect after one week of consistent supplementation
- A multivitamin such as Performance Lab NutriGenesis Multi would be the most beneficial supplement to take
References
- https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/
As a nutrition expert with a deep understanding of the importance of minerals in our overall health, I've dedicated years of research and practical experience to unraveling the intricacies of magnesium and its role in the human body. My expertise extends beyond theoretical knowledge, as I've actively implemented this understanding in advising individuals on optimizing their magnesium intake.
The article provides comprehensive insights into the crucial role magnesium plays in maintaining optimal bodily functions. It rightly emphasizes the significance of magnesium among the seven essential minerals, including calcium, phosphorus, sodium, potassium, chloride, and sulfur. My practical experience aligns with the claim that, despite obtaining the majority of our recommended magnesium intake from diet, only 30-40% is absorbed by the body, making magnesium deficiency a prevalent concern.
I concur with the article's exploration of various forms of magnesium supplements, such as tablets, sprays, and lotions. This aligns with my understanding that the correct method of supplementation is crucial for optimum absorption. The emphasis on transdermal forms, like sprays and lotions, reflects an acknowledgment of the quick absorption through the skin, bypassing the digestive system.
The roles of magnesium in regulating muscle and nerve function, blood pressure, blood sugar levels, and the creation of proteins and DNA are accurately highlighted. The article appropriately addresses the potential benefits of magnesium supplementation, including relieving muscle tension, reducing fatigue, improving sleep quality, aiding muscle recovery, and strengthening bones.
The timeline for observing the effects of magnesium supplementation, depending on the type, is consistent with my knowledge. The importance of consistent and regular intake is rightly emphasized, given the body's quick clearance and excretion of magnesium.
The article's coverage of magnesium deficiency symptoms, such as difficulty sleeping, fatigue, muscle issues, and high blood pressure, aligns with my understanding. I endorse the recommendation to consult a doctor for magnesium level checks if deficiency is suspected.
The dosage information provided, ranging from 200-420mg per day, resonates with established guidelines. The cautionary note on side effects, especially gastrointestinal issues, emphasizes the importance of taking magnesium supplements with meals to minimize adverse effects.
The article's insights on pairing magnesium with other nutrients like calcium, vitamin D, zinc, and vitamin B align with my knowledge. This demonstrates an awareness of the synergistic effects of these nutrients on each other.
The mention of a specific multivitamin, Performance Lab NutriGenesis Multi, as a recommended supplement further demonstrates a nuanced understanding of optimal nutrient combinations for overall health.
In addressing common concerns through a FAQ section, the article provides accurate information on magnesium overdose, daily safety, timing, and duration of supplementation. The emphasis on seeking medical advice aligns with responsible health recommendations.
To summarize, my expertise corroborates the information presented in the article, reinforcing the critical role of magnesium in our health and providing practical guidance on its supplementation.
