Title: The Importance of Magnesium Supplements and the Best Time to Take Them
Subtitle: Expert advice on optimizing magnesium intake for overall health and vitality
November 19, 2021
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Magnesium, a crucial mineral essential for optimal bodily functions, plays a vital role in supporting nerve and muscle health, along with bolstering the immune system. Dawn Jackson Blatner, a registered dietitian nutritionist (RDN), emphasizes the significance of magnesium for diverse bodily processes. Blatner explains, “Magnesium supports neuron health, bone health, and heart health. In fact, it’s a cofactor for more than 300 different enzyme processes in the body.”
Despite the importance of magnesium, many individuals feel they do not obtain sufficient amounts of the mineral through their diet alone. As a result, they turn to magnesium supplements to supplement their nutritional intake. Blatner highlights the National Institutes of Health’s (NIH) reports, indicating that half of the U.S. population consumes inadequate magnesium through food. Moreover, blood tests are not entirely accurate in assessing magnesium levels.
For those who incorporate magnesium supplements into their daily routine, the question arises: When is the best time to take them? Blatner advises, “You can really take magnesium at any time of day—preferably with a meal. Take it when you’re going to remember to consistently take it.” However, the choice of the magnesium supplement may influence the timing.
To cater to varied preferences, here are recommended magnesium supplements available for purchase:
1. Magnesium Glycinate 200 mg – $16.99
2. Magnesium 400 mg – $13.38
3. Neuro-mag Magnesium – $28.50
Identifying magnesium deficiency symptoms is important so that individuals can address any potential issues timely. According to the NIH, early signs of magnesium deficiency may include loss of appetite, lethargy or weakness, muscle cramps or weakness, numbness and tingling, and sleep disturbances, such as excessive sleepiness or chronic fatigue-like symptoms.
While many individuals do not obtain sufficient magnesium through their diet, older adults, individuals with type 2 diabetes, those with gastrointestinal diseases, and alcohol-dependent individuals are particularly at risk of being genuinely deficient.
Moreover, several studies suggest that magnesium supplements can offer various health benefits. For instance, a 2014 study observed that patients with type 2 diabetes who took 300 mg of magnesium for three months achieved better blood sugar control. Additionally, magnesium supplements might help reduce the frequency of migraines among chronic sufferers, according to a 2018 study review. Furthermore, a 2017 study found that magnesium chloride helped alleviate mild to moderate depression symptoms over a six-week period.
When it comes to magnesium dosage, the NIH recommends that women consume 310-320 mg per day, while men require 400-420 mg. While magnesium-rich foods such as whole grains, nuts, beans, leafy vegetables, and seeds can contribute to meeting the daily requirements, supplementation may be necessary.
While exceeding the recommended magnesium intake through food doesn’t pose harm, excessive magnesium intake through supplements can have adverse effects, including gastrointestinal symptoms like diarrhea and nausea. It is crucial to be aware of potential magnesium content in other medications and dietary supplements, such as antacids and laxatives. Blatner advises, “The recommendation is not to exceed 350mg/day in supplement form—that’s considered the safe upper limit.”
Ultimately, the timing of magnesium supplementation matters less than consistently incorporating it into one’s routine. However, Blatner advises individuals dealing with constipation or sleep issues to consider taking magnesium closer to bedtime, preferably with a meal or snack. Consulting with a registered dietitian (RD) is always recommended to determine the appropriate dosage and the most suitable magnesium supplement for individual circumstances.
In conclusion, magnesium supplements offer an effective method of ensuring optimal magnesium intake, promoting overall health, and addressing potential deficiencies. While the best time to take magnesium may vary based on personal needs, the consistency and appropriate dosage remain key factors in maximizing its benefits.
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