Benefits of Magnesium
Professor Deborah Cohen, an associate in the Department of Clinical and Preventive Nutritional Sciences in the School of Health Professions at Rutgers University, explains that magnesium is very beneficial to health. Indeed, it is the fourth most abundant element in the human body, after calcium, potassium and sodium, and has 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 inside our bodies. Thus, it is responsible for its normal functioning, mainly in the regulation of fasting blood sugar, bone production and nerve and muscle function, and the slight decrease in migraine and headaches, adds Keri Gans, RD, author of The Small Change Diet.
When is the best time to take magnesium?
There is no better time to take your daily dose of this dietary supplement if you have a magnesium deficiency. The latter will give you the benefits no matter what time you eat it, as long as you take it every day on a regular basis, says Gans. But it is preferable to take it with a meal or after eating for better assimilation, because on an empty stomach, a magnesium supplement can cause digestive disorders or diarrhea.
It’s also important to know that there are several types of magnesium, and each one works differently on our bodies. Here is the list of the most common products that you will find on the market.
- Magnesium citrate: This form of magnesium is highly absorbable and is used for its laxative effects against occasional constipation. When you take it, says Jessica Cording, author of “The Little Book of Game Changers: 50 Healthy Habits for Managing Stress and Anxiety.” This supplement is known to cause bowel movements 30 minutes to six hours after taking it, reports the Medline Plus website.
- Magnesium hydroxide: This form also treats occasional constipation, but also acid reflux.
- Magnesium glycinate: This type of magnesium helps with relaxation and sleep in times of stress. While there are no human studies to prove it, Cording explains that it’s good to take it daily before bedtime.
- Magnesium Oxide: This form is the most common in supplementation. According to the National Institutes of Health (NIH), it is an inorganic magnesium salt made up of magnesium and oxygen ions that can be used to treat several health concerns like headaches and constipation. Magnesium oxide is most commonly taken in the evening at dinnertime to help with digestion and allow those affected to relieve themselves the next day when they wake up, Cording says.
How much magnesium do you need daily?
As for the amount of magnesium you need on a daily basis, you should know that it is not fixed and that it depends on several factors, including gender. Generally speaking, 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 male 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 about the subject, explains Mount Sinai. Cording states that before switching to supplementation, it’s best to try to get our needs from a magnesium-rich and balanced diet, as explained on the health information site WebMD. Your diet may include foods such as pumpkin and chia seeds, spinach, peanuts and edamame. This should make up for your magnesium deficiency.
Possible interactions
Don’t take a magnesium supplement before seeing your doctor, Cohen advises. If you are already on medication, you must make sure that your supplementation does not interfere with the medications you are taking.nose, and that it does not cause adverse effects or side effects:
- According to the Healthine website, some drug treatments can interact with magnesium. The latter can affect their absorption and therefore their effectiveness. So if you are taking antibiotics, for example, take your medication 2 hours before or 4 to 6 hours after taking magnesium to maximize its effectiveness. The same goes for people who take bisphosphonates to prevent bone loss. They should take their magnesium supplement at least 2 hours before or after the other medications.
- On the other hand, there are medications that can help deplete your magnesium stores by increasing magnesium excretion through the urine.
- In the case of people using diuretics or proton pump inhibitors, it is necessary to consult a health professional to set the schedules of supplementation.
The Best Magnesium Supplements
Cording reminds, again, that it’s important to consult your doctor before taking magnesium supplements. Your doctor will check your magnesium levels and suggest an appropriate dose based on the results. They 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 you shop, be sure to check the label to find out what exactly is inside your product.
Caution
As the name suggests, dietary supplements only supplement the diet. They are not drugs intended to treat, mitigate, prevent, or cure any disease. Pregnant and breastfeeding women should be especially careful when taking their magnesium supplement. You should also be careful when giving it to your children.
In addition, too much magnesium can lead to adverse effects and health risks. It is important to know that when excess magnesium comes from food, it does not pose any danger to health. On the other hand, high doses from dietary supplements can cause nausea and diarrhea. The same is true for magnesium-containing laxatives and antacids, which when consumed in high doses, can be associated with magnesium toxicity.
FAQ
Can you take magnesium everyday?
Yes, as long as you stick to the daily magnesium intake and the duration recommended by your doctor, you can consume it every day. Ask your doctor which type of magnesium is best for you, as well as the ideal dose to correct your deficiency.
What is the richest fruit in magnesium?
Tamarind, or Indian date, is the fruit of the tamarind tree. It is a tropical fruit that can be eaten as a juice or fruit paste, and it is considered an important ingredient in Indian and Senegalese cuisine.
How long does a magnesium cure last?
According to Passeport Santé, the duration of a magnesium cure should be between 1 and 3 months. Ask your doctor for advice if you have any doubts.
Leave a Reply