Magnesium is an essential mineral for the proper functioning of our body, playing a crucial role in more than 300 biochemical reactions, including muscle, nerve and bone health. However, despite its importance, many people do not achieve adequate levels of magnesium in their daily diet. Therefore, in this post we are going to tell you how to take magnesium.
Why is magnesium important?
Good magnesium levels are important as it plays a key role in overall health and well-being. It is involved in more than 300 biochemical reactions in the body, being essential for functions such as energy production, protein synthesis and regulation of the nervous system. Its importance does not end there: magnesium also contributes to maintaining strong muscles and bones, helps control blood sugar levels and blood pressure, and supports the proper functioning of the heart.
Despite its relevance, many people do not get enough magnesium in their daily diet, which can lead to symptoms such as fatigue, muscle cramps, irritability and sleep problems. In addition, chronic magnesium deficiency is associated with more serious conditions such as hypertension, osteoporosis and cardiovascular disease.
This is why you need to make sure to include foods rich in magnesium, such as nuts, seeds, green leafy vegetables and legumes, or resort to quality supplements when necessary, as this is key to maintaining optimal health and preventing deficiencies. This mineral is, without a doubt, an essential ally in the care of your body and mind.Types of magnesium supplements and their uses
Magnesium is a key mineral for our health, and when it is not possible to obtain it in sufficient quantities through the diet, supplements become an excellent option. However, not all magnesium supplements are the same. There are different types, each with specific properties that suit different needs. Some of the most common are:
- Magnesium citrate: this type is known for its high bioavailability, which means it is easily absorbed by the body. It is often used to improve digestion and combat constipation, as it has a mild laxative effect.
- Magnesium chloride: ideal for improving muscle and nerve function, as well as balancing magnesium levels in the body. It is a versatile option that also supports bone and heart health.
- Magnesium glycinate: this type is highly recommended for people with digestive sensitivity, as it is easy to absorb and less likely to cause stomach upset. It is known for its ability to promote relaxation, improve sleep and reduce anxiety.
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Magnesium oxide: is one of the most common forms, although it has a lower absorption. It is mainly used to relieve constipation and to supplement in cases of mild deficiency.
- Magnesium L-threonate: one of the most advanced forms, known for its ability to cross the blood-brain barrier. It is ideal for those seeking to improve cognitive function, memory and concentration.
- Magnesium sulfate: better known as Epsom salts, it is commonly used in relaxing baths to relieve muscle pain and stress, although it can also be consumed under medical supervision.
The choice of magnesium supplement will depend on your specific needs. If you are looking for stress relief, glycinate is an excellent choice, while, for your digestive problems, citrate or oxide may be more appropriate.
How to take magnesium?
The ideal time to take magnesium depends on your specific needs and goals, as this mineral has different effects on the body. Some of the best options to take full advantage of its benefits are:
- In the morning: if your goal is to increase your energy levels and improve concentration throughout the day, taking magnesium in the morning with breakfast is a good option. This is especially helpful if you use a form of magnesium that supports brain function.
- Before bedtime: Many people prefer to take magnesium before going to bed, especially if they are looking to improve sleep quality or reduce stress. Magnesium glycinate, known for its relaxing effect, is ideal for this purpose. It helps soothe the muscles, calm the mind and promote deep rest.
- After exercise: if you need to support muscle recovery and prevent cramps, magnesium can be taken after physical activity. Forms such as magnesium chloride or magnesium citrate help to replenish this mineral lost through sweat.
- With meals: to improve absorption and avoid stomach discomfort, it is advisable to take magnesium with meals, especially if you use stronger forms such as citrate or oxide.
Therefore, the best time to take magnesium will depend on your needs. Consult with a health professional to find the most appropriate routine for you to ensure the best results for your well-being.
Recommended dose of magnesium
The recommended dosage varies according to age, gender and individual health conditions. The following is a general guide based on the most common recommendations:
Adults:
- Men: 400-200 mg per day.
- Women: 310-320 mg per day.
- Pregnant women: 350-360 mg per day.
Although magnesium is essential for health, consuming too much, especially through supplements, can cause side effects such as diarrhea, nausea or stomach upset. For this reason, the maximum tolerable dosage for supplements is usually 350 mg per day for adults, unless otherwise indicated by a health professional.
Practical tips to maximize magnesium absorption
When it comes to magnesium absorption, factors such as diet, type of magnesium or daily habits can influence its bioavailability. Some practical tips on how magnesium is taken to maximize absorption are:
- Choose the right form of magnesium: not all magnesium supplements are absorbed in the same way. Forms such as citrate, glycinate and L-threonate have better absorption compared to magnesium oxide.
- Combine magnesium with vitamin D: Vitamin D plays an important role in magnesium absorption, especially in the bones. Be sure to include foods rich in vitamin D, such as fatty fish, eggs or fortified milk, or consider a supplement if necessary.
- Avoid absorption inhibitors: some foods and substances can hinder magnesium absorption, such as excess caffeine, alcohol or foods rich in phytates (present in whole grains and legumes) and oxalates (in spinach and beets). You do not need to eliminate them completely, but try not to consume them in large quantities at the same time as magnesium.
- Take magnesium with meals: magnesium is better absorbed when taken with food, as this stimulates the production of gastric acids that facilitate its absorption.
- Avoid excess calcium: magnesium and calcium compete for absorption in the intestine. If you take supplements of both minerals, it is best to take them at different times to avoid them interfering with each other.
- Maintain good intestinal health: A healthy gut is key to nutrient absorption. Including foods rich in fiber, prebiotics and probiotics in your diet can help improve intestinal health and, with it, magnesium absorption.
- Adequate hydration: Dehydration can hinder magnesium absorption. Be sure to stay well hydrated to facilitate the transport and utilization of this mineral in your body.
Maximizing magnesium absorption depends not only on taking an adequate amount, but also on paying attention to the factors that affect its bioavailability.
Natural sources of magnesium to complete the diet
An ideal way to maintain adequate magnesium levels is through a balanced diet that includes foods rich in magnesium. These can be:
- Nuts and seeds: almonds, cashews and walnuts. These options are not only delicious, but also an excellent source of magnesium. In addition, pumpkin, chia and flax seeds are particularly rich in this mineral and easy to incorporate in salads, yogurts or smoothies.
- Green leafy vegetables: spinach, chard and kale are one of the best sources of magnesium, as they contain chlorophyll, a compound that includes this mineral.
- Legumes: lentils, chickpeas, beans and edamame, these options are not only rich in magnesium, but also in protein and fiber, which makes them an excellent complement to any diet.
- Whole grains: oatmeal, quinoa, rice and whole wheat bread contain more magnesium than refined grains, which makes them a better option for maintaining optimal levels of the mineral.
- Fruits: bananas and avocados, rich in healthy fats and magnesium, are a good source of magnesium.
- Fish and seafood: salmon, mackerel and tuna, these oily fish not only contain magnesium, but also omega-3 fatty acids, which are beneficial for cardiovascular health.
Varying between different natural sources ensures that you get not only magnesium, but also other nutrients essential for optimal health. A balanced diet is always the best way to keep your magnesium levels at their ideal point.
Signs that you need magnesium
When magnesium levels in the body are low, there can be a number of signs and symptoms that indicate the need to increase your intake. Here are the main signs that you may need more magnesium:
- Muscle cramps and spasms: One of the most common signs of magnesium deficiency is frequent muscle cramps, contractions or spasms. This occurs because magnesium plays a key role in muscle relaxation.
- Fatigue and weakness: Magnesium is essential for energy production in cells. If you notice constant fatigue or lack of strength, it may be an indication of low levels of this mineral.
- Sleep problems: Magnesium helps regulate the nervous system and promote relaxation, facilitating sleep. If you have difficulty sleeping or experience insomnia, it could be a sign that you need more magnesium.
- Anxiety and irritability: Magnesium contributes to balance the neurotransmitters that regulate mood. Its deficiency can cause symptoms such as anxiety, stress and irritability.
- Headaches and migraines: a lack of magnesium may be related to frequent headaches or migraines, as this mineral helps to relax blood vessels and reduce inflammation.
- Palpitations or irregular heartbeat: magnesium is essential for cardiac function. A deficiency may manifest itself as palpitations, a sensation of irregular heartbeat or even tachycardia.
- Constipation: Magnesium contributes to regular bowel movement by relaxing the muscles of the digestive tract. A deficiency can lead to constipation problems.
- Osteoporosis or bone weakness: Magnesium contributes to bone health by facilitating calcium absorption. Prolonged deficiency can affect bone density, increasing the risk of fractures.
In conclusion, magnesium is essential for overall wellness, supporting key functions such as muscle, bone and nerve health. Incorporating it through a balanced diet or appropriate supplements, depending on your needs, is critical to preventing deficiencies and improving your quality of life. With informed choices and healthy habits, you will know how to take magnesium correctly to maximize the benefits of this essential mineral.
From the NDL Pro-Health team we will provide you with tips to maintain a healthy lifestyle. Sharing knowledge and product recommendations to offer optimal solutions for your daily routine, for your workouts and subsequent recovery, all with the goal of helping you achieve physical and mental wellness.
Maintaining a healthy lifestyle
