Taking magnesium supplementsTaking magnesium supplements may improve a number of health markers, such as blood pressure and blood sugar. It may also reduce your risk of health conditions such as heart disease, migraine, and depression.https://www.healthline.com › magnesium-supplements
Magnesium supplements should be taken with meals. Taking magnesium supplements on an empty stomach may cause diarrhea.
Magnesium supplements are best taken with food, Schiff says. This simple strategy can reduce the risk of any stomach upset. There may be some other vitamin mistakes you don't realize you're making as well.
Due to its laxative nature, magnesium supplements should be taken with meals. If taken on an empty stomach or between meals, it can cause diarrhea. If you choose to take an oral supplement, try and avoid carbonates, as these are the hardest to absorb.
Although many people use magnesium for sleep support, it isn't known to cause tiredness during the day. However, if you want to maximize the benefits for better sleep, it's best to take your magnesium supplement an hour or two before bedtime.
One study of older adults with insomnia found that magnesium supplementation at a dose of 500 milligrams daily for eight weeks helped them fall asleep faster, stay asleep longer, reduced nighttime awakenings, and increased their levels of naturally circulating melatonin.
Magnesium supplementation has been used successfully in the treatment of different conditions such as PMS, PCOS, mood disorders, and postmenopausal symptoms and consequent risk factors, particularly in the association with other dietary components with proven antioxidant and anti-inflammatory activity.
Some foods can block the absorption of magnesium, for example, high protein diets can decrease magnesium absorption. Tannins in tea bind and remove minerals including magnesium. Oxalic acid in rhubarb, spinach and chard and phytic acid in cereals and soy also block the absorption of magnesium.
Vitamin D and calcium
The active form of vitamin D (calcitriol) may slightly increase intestinal absorption of magnesium (6).
Regulation of magnesium homeostasis. Other nutrients can affect intestinal magnesium absorption. High levels of dietary fiber from fruits, vegetables, and grains decrease fractional magnesium absorption [16].
In general, magnesium supplements should be taken near mealtime to avoid an upset stomach. However, if you're using magnesium as a laxative, it should be taken on an empty stomach with a full glass of water one hour before or two hours after a meal.
Magnesium and calcium/multivitamin
But if you do take magnesium, Erin Stokes, ND, recommends not taking it at the same time as your multivitamin, as it may interfere with the absorption of smaller minerals found in the multivitamin, like iron and zinc.
Nassar says that taking a magnesium supplement every day likely isn't unsafe for most people. Just be sure you're not taking too much magnesium. The maximum dietary allowance for most adults is around 400 mg or less.
Signs of a magnesium overdose can include nausea, diarrhea, low blood pressure, muscle weakness, and fatigue. At very high doses, magnesium can be fatal.
Magnesium deficiency in healthy people is rare but it can be caused by: a poor diet (especially in elderly people or those who don't have enough to eat) type 2 diabetes. digestive problems such as Crohn's disease.
Mg is essential in the metabolism of vitamin D, and taking large doses of vitamin D can induce severe depletion of Mg. Adequate magnesium supplementation should be considered as an important aspect of vitamin D therapy.
Magnesium deficiency can cause a wide variety of features including hypocalcaemia, hypokalaemia and cardiac and neurological manifestations. Chronic low magnesium state has been associated with a number of chronic diseases including diabetes, hypertension, coronary heart disease, and osteoporosis.
Magnesium does not react with water to any significant extent. This is in contrast with calcium, immediately below magnesium in the periodic table, which does react slowly with cold water.
Caffeine can interfere with the absorption of certain minerals, including magnesium, calcium, and iron, but the loss is minimal.
While coffee does not directly affect magnesium levels already present in your body, it does, however, affect your body's absorption of magnesium. Some signs of a magnesium deficiency include agitation, anxiety, rapid breathing, muscle tremors or spasms, and irregular heart rhythm.
"Magnesium helps improve your skin's overall appearance, reducing acne and other skin disorders by lowering cortisol levels, stabilizing hormonal imbalances, and improving cellular processes," says Dendy Engelman, a dermatologist in New York City.
Magnesium promotes healthy estrogen clearance
By supporting the COMT enzyme (catechol-o-methyltransferase) in the liver, magnesium promotes the healthy excretion of estrogen (9). This may reduce the risk of the estrogen excess conditions (such as fibroids) associated with low COMT function (10).
Magnesium begins to take effect after one week of consistent supplementation.