Magnesium supplements are incredibly popular for supporting good sleep, muscle function, energy levels and nerve function. However, certain individuals may benefit the most. Also, the type, dosage, interactions, and timing can affect how effective magnesium supplementation is.
Below, we explore who should take magnesium, when to take it, how much to take, which form to take, and the common side effects to be aware of.
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Who should take a magnesium supplement?
Magnesium supplements are generally safe and helpful for those with confirmed low levels or common symptoms of low magnesium. While the symptoms of a magnesium deficiency can cross over with other health complaints, the following signs tend to occur:
ā Poor sleep
ā Muscle cramps, twitches or spasms
ā Low energy levels or fatigue
ā Mood changes or brain fog
Serum blood tests often do not detect a magnesium deficiency because only 1% of magnesium is present in serum. You may want to consult a healthcare professional if you are struggling with the above symptoms and receive the proper tests to diagnose a magnesium deficiency.
Do magnesium supplements work for everyone?
If you have balanced levels of magnesium, or you consume enough from your diet, you may not benefit as much from a magnesium supplement as someone deficient in the essential mineral.
However, magnesium supplements are considered safe for healthy individuals. The possible health benefits include improved sleep quality , normal muscle function , reduced tiredness and fatigue, improved mood , reduced brain fog, stress management, and relaxation.
Overall, you may want to consider a magnesium supplement if the following applies:
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You have a confirmed deficiency
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You experience one or more of the symptoms associated with a deficiency
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Your diet is low in magnesium-rich foods such as whole grains, nuts, seeds and leafy greens.
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You have slightly elevated blood pressure
Magnesium supplements may not be helpful for the following individuals:
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Those who have a healthy and varied diet, including lots of magnesium-rich foods
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Those who have tested their RBC magnesium levels and they are normal
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Those who donāt experience any symptoms related to magnesium deficiency
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Those who have low blood pressure
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Those with heart, circulatory or kidney conditions or those on any routine medication (consult your doctor before starting a new supplement regime).
How to take magnesium supplements effectively?
There are several things to consider: timing, dosage, interactions and absorption. However, overall, magnesium supplements and treatments are safe and effective in a range of different formats: drinks, tablets, sprays, creams and salts.
How much magnesium should you take of each type for optimal dosage
When dosing magnesium, you should go by the amount of elemental magnesium, not the amount of the magnesium compound, as the molecular weight varies significantly depending on the type. A healthy adult should get between 310- 410 mg of magnesium per day (the amount varies depending on your specific magnesium needs). However, you should account for a small amount of magnesium from food, so aim for around 150-250 mg in a daily supplement. Only take more than this if advised by a healthcare professional.
Magnesium glycinate and magnesium citrate contain around 10-16% magnesium by weight; magnesium oxide contains around 60%. You will need to take different amounts of each compound to achieve an adequate dosage.
A major caveat is that absorption rates and magnesium bioavailability vary; you might absorb more magnesium glycinate than magnesium oxide, and supplement formula also matters. For example, Zookiās liposomal range enhances absorption, whereas multi-vitamin supplements, with magnesium oxide and calcium, can reduce uptake.
Summary:
ā Dosage should be based on elemental magnesium ā many brands lead with magnesium compound weight and the actual dosage varies depending on the type.
ā Certain formulas such as Zookiās Liposomal magnesium glycinate are highly bioavailable.
ā Choose forms of magnesium that are the most practical and tolerable for you to achieve the recommended dosage.
When is the best time of day to take magnesium supplements?
It takes several hours for magnesium to be absorbed from food, but building up your magnesium levels is gradual and can take weeks. Some experts say that taking magnesium glycinate 30-60 minutes before bed can support healthy sleep. However, noticeable changes generally occur within 1-2 weeks , so supplement timing isnāt the be-all and end-all.
Summary:
ā There is an argument for taking magnesium 30-60 minutes before bed for improved sleep.
ā Change is gradual, so take your supplement when it is most convenient
What combinations should you avoid with magnesium?
Magnesium supplements are generally safe to include in your routine, but there are some interactions to consider:
ā Iron, folic acid, calcium, and zinc can compete with magnesium and reduce its absorption.
ā Certain antibiotics such as tetracycline and quinolone reduce absorption or antibiotic efficacy, respectively.
ā Bisphosphonates : magnesium reduces their absorption.
ā Gabapentin : reduces magnesium absorption.
ā Magnesium-containing antacids : increase the magnesium dose, which can increase the risk of hypermagnesemia.
ā Levothyroxine : magnesium reduces its uptake.
ā Blood pressure medication: additive effect on reducing blood pressure.
ā Laxatives: magnesium citrate has an additional laxative effect.
ā Electrolyte supplements: these usually supply magnesium, which could contribute to an imbalanced electrolyte profile.
Should you take magnesium with food?
It is generally recommended to take magnesium supplements with food, especially magnesium oxide, which can cause digestive discomfort in some individuals.
What are the side effects of magnesium supplementation?
When you stick to the recommended dosage of magnesium, there is a minimal risk of side effects, but if you take too much unknowingly, this can lead to hypermagnesemia . The symptoms of this include muscle weakness , lethargy , nausea , dizziness and facial flushing . If you notice these symptoms, you must stop taking the supplement and seek medical advice.
Certain magnesium supplements are better tolerated than others. For example, magnesium oxide can cause digestive discomfort, and magnesium citrate has laxative effects. If you are experiencing unpleasant side effects, you may want to reduce the dosage initially or switch to a different form of magnesium . Magnesium glycinate is generally well-tolerated.
