Practical tips for taking magnesium properly

Magnesium is an essential mineral for the proper functioning of our body, playing a crucial role in over 300 biochemical reactions, including muscle, nerve, and bone health. However, despite its importance, many people do not reach adequate magnesium levels in their daily diet. That’s why in this post we’ll tell you how to take magnesium.

Why is magnesium important?

Maintaining good magnesium levels is important as it plays a key role in overall health and wellness. It participates in more than 300 biochemical reactions in the body, being essential for functions such as energy production, protein synthesis, and nervous system regulation. Its importance doesn’t stop there: magnesium also helps keep muscles and bones strong, regulates blood sugar and pressure levels, and supports proper heart function.

Despite its relevance, many people fail to get enough magnesium from their diet, which can lead to symptoms like fatigue, muscle cramps, irritability, and sleep problems. Chronic magnesium deficiency is also linked to more serious conditions such as hypertension, osteoporosis, and cardiovascular disease.

This is why you should ensure you include magnesium-rich foods, such as nuts, seeds, leafy greens, and legumes, or rely on quality supplements when needed. This is key to maintaining optimal health and preventing deficiencies. This mineral is undoubtedly an essential ally in taking care of your body and mind.

Types of magnesium supplements and their uses

Magnesium is vital for our health, and when it’s not possible to get enough through diet, supplements become an excellent option. However, not all magnesium supplements are the same. There are different types, each with specific properties suited to different needs. Some of the most common are:

1. Magnesium citrate: Known for its high bioavailability, meaning it is easily absorbed by the body. Commonly used to improve digestion and relieve constipation, as it has a mild laxative effect.
2. Magnesium chloride: Ideal for improving muscle and nerve function, as well as balancing magnesium levels in the body. A versatile option that also supports bone and heart health.
3. Magnesium glycinate: Highly recommended for people with digestive sensitivity, as it is easily absorbed and less likely to cause stomach discomfort. Known for promoting relaxation, improving sleep, and reducing anxiety.
4. Magnesium oxide: One of the most common forms, though with lower absorption. Mainly used to relieve constipation and as a supplement in cases of mild deficiency.
   
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5. Magnesium L-threonate: One of the most advanced forms, known for its ability to cross the blood-brain barrier. Ideal for those looking to improve cognitive function, memory, and concentration.
6. Magnesium sulfate: Commonly known as Epsom salts, often used in relaxing baths to relieve muscle pain and stress, though it can also be taken under medical supervision.

The choice of magnesium supplement will depend on your specific needs. If you're looking to relieve stress, glycinate is a great choice, while for digestive issues, citrate or oxide may be more suitable.

How to take magnesium?

The best time to take magnesium depends on your needs and specific goals, as this mineral has different effects on the body. Some of the best times to maximize its benefits are:

• In the morning: If your goal is to boost energy and improve focus throughout the day, taking magnesium with breakfast is a good option, especially if you're using a form that supports brain function.
• Before bed: Many people prefer to take magnesium at night, especially to improve sleep quality or reduce stress. Magnesium glycinate, known for its relaxing effects, is ideal for this purpose. It helps relax muscles, calm the mind, and promote deep sleep.
• After exercise: To support muscle recovery and prevent cramps, magnesium can be taken after physical activity. Forms like chloride or citrate help replenish magnesium lost through sweat.
• With meals: To improve absorption and avoid stomach discomfort, it's advisable to take magnesium with food, especially stronger forms like citrate or oxide.

So, the best time to take magnesium depends on your needs. Consult a healthcare professional to find the routine that works best for you and ensures optimal results for your well-being.

Recommended magnesium dosage

Recommended dosages vary based on age, sex, and individual health conditions. Here’s a general guideline based on common recommendations:

Adults:

• Men: 400–420 mg per day.
• Women: 310–320 mg per day.
• Pregnant women: 350–360 mg per day.

Although magnesium is essential for health, excessive intake—especially via supplements—can cause side effects such as diarrhea, nausea, or stomach discomfort. For this reason, the upper intake level for supplements is typically 350 mg per day for adults, unless otherwise advised by a healthcare professional.

Practical tips to maximize magnesium absorption

When it comes to magnesium absorption, factors like diet, supplement type, and daily habits can affect its bioavailability. Here are some practical tips on how to take magnesium to maximize absorption:

1. Choose the right form: Not all magnesium supplements are absorbed equally. Citrate, glycinate, and L-threonate are generally better absorbed than magnesium oxide.
2. Combine with vitamin D: Vitamin D plays a key role in magnesium absorption, particularly in bones. Include vitamin D-rich foods like fatty fish, eggs, or fortified milk—or consider a supplement if needed.
3. Avoid absorption inhibitors: Certain substances can hinder magnesium absorption, like excessive caffeine, alcohol, or foods rich in phytates (in whole grains and legumes) and oxalates (in spinach and beets). No need to cut them out completely—just avoid consuming them in large amounts alongside magnesium.
4. Take magnesium with meals: Magnesium is better absorbed with food, as this stimulates stomach acid production which aids absorption.
5. Avoid excessive calcium: Magnesium and calcium compete for absorption in the intestines. If you’re taking supplements of both, it’s best to take them at different times.
6. Maintain gut health: A healthy gut is key to nutrient absorption. Eating foods rich in fiber, prebiotics, and probiotics can help improve gut health and magnesium uptake.
7. Stay well hydrated: Dehydration can impair magnesium absorption. Make sure you’re drinking enough water to support mineral transport and utilization.

Maximizing magnesium absorption isn’t just about taking the right amount, but also considering the factors that influence its bioavailability.

Natural sources of magnesium to complement your diet

An ideal way to maintain adequate magnesium levels is through a balanced diet that includes magnesium-rich foods. These include:

• Nuts and seeds: almonds, cashews, and walnuts. These tasty options are excellent sources of magnesium. Pumpkin seeds, chia, and flax are also particularly rich and easy to add to salads, yogurt, or smoothies.
• Leafy green vegetables: spinach, chard, and kale are among the best sources of magnesium due to their chlorophyll content, which contains this mineral.
• Legumes: lentils, chickpeas, beans, and edamame. These are rich in magnesium, protein, and fiber—great additions to any diet.
• Whole grains: oats, quinoa, rice, and whole wheat bread contain more magnesium than refined grains, making them a better choice for maintaining optimal levels.
• Fruits: bananas and avocados are rich in healthy fats and magnesium, offering a convenient dietary source.
• Fish and seafood: salmon, mackerel, and tuna are not only sources of magnesium, but also of omega-3 fatty acids, beneficial for heart health.

Varying your natural sources ensures you get not only magnesium but also other essential nutrients for optimal health. A balanced diet is always the best way to maintain your magnesium levels.

Signs you may need more magnesium

When magnesium levels are low, several signs and symptoms may indicate the need to increase intake. Here are the main signs that you might need more magnesium:

1. Muscle cramps and spasms: One of the most common signs of magnesium deficiency is frequent cramps, twitches, or spasms, as magnesium is key for muscle relaxation.
2. Fatigue and weakness: Magnesium is essential for cellular energy production. Persistent tiredness or weakness may signal low levels of this mineral.
3. Sleep problems: Magnesium helps regulate the nervous system and promotes relaxation, aiding sleep. Trouble sleeping or insomnia could mean you need more magnesium.
4. Anxiety and irritability: Magnesium helps balance neurotransmitters that regulate mood. A deficiency can lead to anxiety, stress, and irritability.
5. Headaches and migraines: Low magnesium may be linked to frequent headaches or migraines, as the mineral helps relax blood vessels and reduce inflammation.
6. Heart palpitations or irregular heartbeat: Magnesium is essential for heart function. A deficiency can cause palpitations, irregular heartbeat, or even tachycardia.
7. Constipation: Magnesium promotes regular bowel movements by relaxing muscles in the digestive tract. A lack of it may result in constipation.
8. Osteoporosis or bone weakness: Magnesium supports bone health by aiding calcium absorption. Long-term deficiency can affect bone density and increase fracture risk.

If you experience one or more of these symptoms, review your diet to ensure you’re getting enough magnesium from foods like nuts, leafy greens, legumes, and whole grains. If needed, consult a healthcare professional to determine whether a supplement is right for you and what dose is appropriate. Early detection of a magnesium deficiency can make a significant difference to your health and well-being.

In conclusion, magnesium is essential for overall well-being, supporting key functions such as muscle, bone, and nervous system health. Incorporating it through a balanced diet or suitable supplements, depending on your needs, is fundamental to preventing deficiencies and enhancing quality of life. With informed choices and healthy habits, you’ll know exactly how to take magnesium correctly to make the most of this essential mineral.