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Best Time to Take Magnesium Supplement According to Dietician


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Only about 50% of Americans get the magnesium they need,  making this supplement important to consider. If you are planning to take a magnesium supplement, it makes sense to maximize its benefits. This can mean taking it with food or spacing it out from other medications. So, when is the best time to take a magnesium supplement? Let’s dive into the blog for more details.


When to Take the Magnesium Supplement?


Magnesium is the fourth most abundant element in the body, crucial for bones, muscles, tissues, and organs. It regulates blood sugar levels, nerve and muscle function, blood pressure, and bone production. So, if you need a magnesium supplement, taking it at the right time could increase its effectiveness. Well, the best time to take magnesium depends on why you are taking it. 


For the true benefit of magnesium, consistency is essential. Whether you take it in the morning, evening, or with a meal, integrating it into your daily routine is most important.


  • For Deficiency:  Take magnesium at any time of the day with a little food to prevent stomach distress.

  • For Sleep Issues:  Take magnesium, especially magnesium glycinate, before bed to help relax and improve sleep quality.

  • Migraine:  The best time to consume magnesium for fighting migraine problems is every early morning. However, consistency can help to reduce headaches. 

  • Constipation:  Magnesium oxide acts as a laxative.  Therefore, take it when you have interrupted bathroom access because the medicine starts showing its effects in 30 minutes. 


 By following these guidelines, you can ensure you are getting the most out of your magnesium supplement.


Various Ways to Take Magnesium Supplements


There are various ways in which magnesium supplements are available for individuals. The individual can consume magnesium in any form. 



Sprays and Lotions:


Sprays and lotion offer a quick and effective way to replenish your magnesium levels and prevent deficiency. These can be applied directly to the skin where the magnesium immediately begins to absorb.


For lotions and creams, apply 5 ml to the body and massage well into the skin to stimulate absorption.

Bath Flakes:

Magnesium flakes and soaks can be added directly to your bath. It's important to read the instructions on each product to ensure you are using the correct amount. However, for best results, relax in the bath for 20 minutes. 


Magnesium Gel:

Apply a small amount of magnesium gel and massage it well into the skin to stimulate the absorption. You can re-apply whenever needed.


Tablets: 

Magnesium tablets should be taken with meals due to their laxative nature. Taking them on an empty stomach or between meals can cause diarrhea. When choosing an oral supplement avoid carbonates as they are the hardest to absorb.  The doctors recommend that you should split the dosage between day and night for optimal absorption. 


How Much Magnesium is Needed Daily?


The Recommended Dietary Allowance (RDA) includes the magnesium you get from both the food you eat and any supplements you take. Here is the provided information arranged in a table format. 


Children

Recommended Dietary Allowance (RDA)

1 to 3 years

80 milligrams/day

4 to 8 years

130 milligrams/day

9 -13 years

240 milligrams/day

Females

 Recommended Dietary Allowance (RDA)

14 to 18 years

360 milligrams/day

19 to 30 years

310 milligrams/day

31 years and above

320 milligrams/day

Males

Recommended Dietary Allowance (RDA)

14 to 18 years

410 milligrams/day

19 to 30 years

400 milligrams/day

31 years and up

420 milligrams/day

Pregnant

 Recommended Dietary Allowance (RDA)

Under 19 years

400 milligrams/day

19 to 30 years

350 milligrams/day

31 years and up

360 milligrams/day

Breastfeeding

 Recommended Dietary Allowance (RDA)

Under 19 years

360 milligrams/day

19 to 30 years

310 milligrams/day

31 years and above

320 milligrams/day

How Magnesium is Beneficial for the Body?


Many Americans do not consume enough magnesium-rich foods. Adults who fall short of the recommended magnesium intake are more likely to have high levels of inflammation markers, which are linked to serious health conditions like heart disease, diabetes, and certain cancers. Additionally, low magnesium levels are a risk factor for osteoporosis. 


Medical Uses: 


Doctors often prescribe magnesium to treat severe asthma attacks. It is also a key ingredient in many antacids and laxatives. 


Magnesium for Anxiety


Research indicates that magnesium can help manage stress and regulate cortisol levels. A deficiency in magnesium can make stress more challenging to handle. Additionally, during periods of high physical or mental stress, magnesium levels can drop. The mineral may also calm brain chemical messengers, promoting relaxation, and easing muscle tension & cramps.


Helps in Migraine


There are numerous studies that suggest magnesium deficiency may contribute to migraine attacks. 


Magnesium and Sleep


The intake of Magnesium helps in improving sleep by regulating a brain chemical called GABA, essential for sleep. It also helps relax muscles and regulate the nervous system, potentially leading to better sleep quality. 


Helps in Weight Loss


The supplements have shown promise in reducing Body Mass Index (BMI). This suggests that magnesium may aid in reducing overall body fat. 


How Much Magnesium is in Your Food?


Food Item

Serving Size

Magnesium (mg)

Pumpkin seed - kernels

1 oz

168

Almonds, dry & roasted

1 oz

80

Spinach boiled

Half cup

78

Cashews, dry & roasted

1 oz

74

Pumpkin seeds in shell

1 oz

74

Peanuts, oil roasted

One-fourth cup

63

Cereal, shredded wheat

2 large biscuits

61

Black beans, cooked

Half cup

60

Dark chocolate

1 oz

50

Peanut Butter

2 tablespoons

49

Banana

1 medium

32

Milk

1 cup

24

Broccoli, chopped & cooked

Half cup

12

Apple

1 medium

9

Raisins

Half cup

23

Yogurt, plain, low fat

8 oz

42

Chicken breast, roasted

3 oz

22


Magnesium is Necessary!


Magnesium can be safely taken as a long-term supplement, but always check with your doctor to avoid exceeding the recommended dosage. Timing may be important if you are on medications like antibiotics or bisphosphonates. Consistency is key, so take your supplement daily for the best benefits.


Frequently Asked Questions


Can Magnesium be taken with other Vitamins?

In most cases, magnesium does not interfere with the way other supplements work. Combining magnesium with other vitamins and minerals eensuresthat bthe ody receives the necessary nutrients to boost enzyme function.

Is it better to take Magnesium in the morning or at night?

Are Magnesium supplements safe?

What is the most common side effect of magnesium?

How long do magnesium supplements stay in your system?




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