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Magnesium is one of the hardest-working minerals in the human body. From energy production to muscle function, nerve health to bone formation, blood pressure regulation to blood glucose control—magnesium is involved in over 300 biochemical reactions.
To carry out these vital functions, it’s recommended that adult females get 310 to 230 milligrams, adult males 400 to 420 mg and pregnant individuals 350 to 400 mg of magnesium per day.Despite its pivotal role in various bodily processes, many fall short when it comes to the mineral. In fact, research suggests that nearly half of the U.S. population fails to consume adequate amounts of magnesium from food.
10 Signs You’re Not Getting Enough Magnesium—and What to Do About It
While it’s crucial to prioritize eating moremagnesium-rich foods, supplementation can also come in handy. But there’s more to taking a supplement than just popping it at any time. In fact, factors like the type of magnesium or other medications you’ve been prescribed affect when you should take a magnesium supplement. Here’s what you need to know.
Type of Magnesium
As you peruse the supplement aisle, you’ll find a myriad ofmagnesium supplements, each with its own set of health benefits. Choosing the optimal time to take your supplement greatly depends on the type of magnesium you select from the shelves. Below are seven of the most common magnesium supplement types and the best time to take them to maximize their benefits.
Other Supplements You’re Taking
Not all supplements go together, and this is especially important when it comes to minerals like magnesium and zinc. Although typically bundled together in a multivitamin, high doses of zinc may interfere with magnesium absorption.Research has shown that taking zinc above safe levels (exceeding 40 mg/day) decreases magnesium absorption into the bloodstream and disrupts the regulation of magnesium levels.This can set the stage for magnesium deficiency. If you’re also taking zinc, make sure you’re taking the recommended dosage and do so at least two hours apart from a magnesium supplement, Kenney advises.
Potential Medication Interactions
Several medications share the same absorption, metabolism and elimination pathways in the body as magnesium. That’s why when taken together, there is a risk of an interaction that can either stymie magnesium absorption or impair a medication’s effectiveness.
Timing with Food
Determining whether to pop your supplement with or without food depends on two factors: the type of magnesium supplement and whether or not you tend to get GI upset. Certain forms of magnesium (such as magnesium oxide, chloride and citrate) are more likely to cause digestive side effects like diarrhea, nausea and stomach cramps.One way to decrease the likelihood of digestive distress? Pair those magnesium supplements with a meal. Some forms may be OK on an empty stomach, like magnesium threonate and glycinate, but pay attention to how you personally respond. If your stomach feels icky, take them with food next time.
Expert Recommendations for Magnesium Supplements
The best time to take magnesium supplements depends on the specific type of magnesium, potential drug or nutrient interactions and whether or not you experience GI side effects, says Kenney.
However, to truly benefit from your magnesium supplement and maximize its effectiveness, both dietitians agree that consistency is key. For best results, whether you take it in the morning, evening or alongside a meal, the most important factor is to remember to integrate it into your daily routine. Remember, when you’re buying any supplement, there are certain criteria you can use to evaluate if it issafe and effective, such as looking for an independent verification seal on the product label.
The Best Magnesium Supplements, According to Dietitians
The Bottom Line
Magnesium supplements can be a helpful tool to address potential deficiencies and support overall health and well-being. However, the effectiveness of magnesium supplements may also depend on the time you take them.
The ideal time to consume your magnesium supplement varies depending on the form of magnesium (check the label) and the chance you’ll experience potential digestive side effects. In addition, it’s crucial to take your supplement separately from high doses of zinc supplements, proton-pump inhibitors, diuretics and antibiotics. Most importantly, choose a time you can stick with consistently to reap the many benefits associated with magnesium intake.
5 Supplements You Shouldn’t Be Taking, According to a Dietitian
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SourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.Al Alawi AM, Al Badi A, Al Huraizi A, Falhammar H.Magnesium: The recent research and developments.Adv Food Nutr Res.2021;96:193-218. doi:10.1016/bs.afnr.2021.01.001National Institutes of Health, Office of Dietary Supplements. Fact Sheet for Professionals.Magnesium.DiNicolantonio JJ, O’Keefe JH, Wilson W.Subclinical magnesium deficiency: a principal driver of cardiovascular disease and a public health crisis.Open Heart. 2018;5(1):e000668. doi:10.1136/openhrt-2017-000668National Center for Biotechnology Information. PubChem Compound Summary for CID 84645.Magnesium glycinate.National Library of Medicine.Magnesium Citrate.Zhang C, Hu Q, Li S, et al.A Magtein®, Magnesium L-threonate, -based formula Improves brain cognitive functions in healthy Chinese adults.Nutrients.2022;14(24):5235. doi:10.3390/nu14245235Mori H, Tack J, Suzuki H.Magnesium oxide in constipation.Nutrients.2021;13(2):421. doi:10.3390/nu13020421Oregon State University.Magnesium.Gröber U.Magnesium and Drugs. Int J Mol Sci. 2019;20(9):2094. doi:10.3390/ijms20092094
Sources
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.Al Alawi AM, Al Badi A, Al Huraizi A, Falhammar H.Magnesium: The recent research and developments.Adv Food Nutr Res.2021;96:193-218. doi:10.1016/bs.afnr.2021.01.001National Institutes of Health, Office of Dietary Supplements. Fact Sheet for Professionals.Magnesium.DiNicolantonio JJ, O’Keefe JH, Wilson W.Subclinical magnesium deficiency: a principal driver of cardiovascular disease and a public health crisis.Open Heart. 2018;5(1):e000668. doi:10.1136/openhrt-2017-000668National Center for Biotechnology Information. PubChem Compound Summary for CID 84645.Magnesium glycinate.National Library of Medicine.Magnesium Citrate.Zhang C, Hu Q, Li S, et al.A Magtein®, Magnesium L-threonate, -based formula Improves brain cognitive functions in healthy Chinese adults.Nutrients.2022;14(24):5235. doi:10.3390/nu14245235Mori H, Tack J, Suzuki H.Magnesium oxide in constipation.Nutrients.2021;13(2):421. doi:10.3390/nu13020421Oregon State University.Magnesium.Gröber U.Magnesium and Drugs. Int J Mol Sci. 2019;20(9):2094. doi:10.3390/ijms20092094
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.
Al Alawi AM, Al Badi A, Al Huraizi A, Falhammar H.Magnesium: The recent research and developments.Adv Food Nutr Res.2021;96:193-218. doi:10.1016/bs.afnr.2021.01.001National Institutes of Health, Office of Dietary Supplements. Fact Sheet for Professionals.Magnesium.DiNicolantonio JJ, O’Keefe JH, Wilson W.Subclinical magnesium deficiency: a principal driver of cardiovascular disease and a public health crisis.Open Heart. 2018;5(1):e000668. doi:10.1136/openhrt-2017-000668National Center for Biotechnology Information. PubChem Compound Summary for CID 84645.Magnesium glycinate.National Library of Medicine.Magnesium Citrate.Zhang C, Hu Q, Li S, et al.A Magtein®, Magnesium L-threonate, -based formula Improves brain cognitive functions in healthy Chinese adults.Nutrients.2022;14(24):5235. doi:10.3390/nu14245235Mori H, Tack J, Suzuki H.Magnesium oxide in constipation.Nutrients.2021;13(2):421. doi:10.3390/nu13020421Oregon State University.Magnesium.Gröber U.Magnesium and Drugs. Int J Mol Sci. 2019;20(9):2094. doi:10.3390/ijms20092094
Al Alawi AM, Al Badi A, Al Huraizi A, Falhammar H.Magnesium: The recent research and developments.Adv Food Nutr Res.2021;96:193-218. doi:10.1016/bs.afnr.2021.01.001
National Institutes of Health, Office of Dietary Supplements. Fact Sheet for Professionals.Magnesium.
DiNicolantonio JJ, O’Keefe JH, Wilson W.Subclinical magnesium deficiency: a principal driver of cardiovascular disease and a public health crisis.Open Heart. 2018;5(1):e000668. doi:10.1136/openhrt-2017-000668
National Center for Biotechnology Information. PubChem Compound Summary for CID 84645.Magnesium glycinate.
National Library of Medicine.Magnesium Citrate.
Zhang C, Hu Q, Li S, et al.A Magtein®, Magnesium L-threonate, -based formula Improves brain cognitive functions in healthy Chinese adults.Nutrients.2022;14(24):5235. doi:10.3390/nu14245235
Mori H, Tack J, Suzuki H.Magnesium oxide in constipation.Nutrients.2021;13(2):421. doi:10.3390/nu13020421
Oregon State University.Magnesium.
Gröber U.Magnesium and Drugs. Int J Mol Sci. 2019;20(9):2094. doi:10.3390/ijms20092094
