Magnesium supplements are becoming increasingly popular on social media. On TikTok, many people swear by taking magnesium daily to improve sleep, anxiety, and even constipation, but you may be wondering about the best time to take magnesium.
t, more than half of U.S. adults regularly take dietary supplements.Centers for Disease Control and Prevention. However, research shows that the vitamins that many people take every day may not be helping our health at all.
“Magnesium is one of the most abundant minerals in the body and is involved in more than 300 chemical reactions that help the body function properly,” says Perry Halperin, nutritionist and clinical nutrition coordinator at Mount Sinai Health System. he told TODAY.com.
Here's what we know about magnesium supplements, who should take them, and whether they're safe to take daily.
Magnesium benefits
Magnesium is an essential nutrient that our bodies need to function. According to , this mineral occurs naturally in many foods, is added to certain foods, sold as a dietary supplement, and is also included in medications such as antacids and laxatives. National Institutes of HealthNutritional Supplement Office.
“Magnesium helps manage blood sugar levels and blood pressure, ensures proper nerve and muscle function, and strengthens bones,” says Halperin.
Amber Sommer, a registered dietitian at the Cleveland Clinic, told TODAY.com that magnesium also helps regulate heart rhythm, protein synthesis and energy production. “This is very important and we need a lot of it.”
According to the NIH, research shows that getting enough magnesium reduces the risk of high blood pressure and type 2 diabetes. It may also lower the risk of osteoporosis and reduce the frequency of migraines, but more research is needed.
magnesium dosage
The daily intake or recommended dietary allowance for magnesium varies by age and gender. For adults, it is 400 to 420 milligrams for men and 310 to 320 milligrams for women. According to the NIH.
According to Halperin, the maximum amount of magnesium you can get from supplements is 350 milligrams per day. According to the NIH, supplement limits are set lower than the recommended daily intake. This is because your intake includes magnesium from food and other sources.
Experts say most people can get the recommended amount of magnesium each day through a balanced diet of a variety of foods, including plants.
According to the NIH, getting too much magnesium from food poses no risk to healthy people, but getting too much magnesium from supplements can cause problems.
“High doses of supplements can cause diarrhea, nausea, and muscle weakness,” Halperin says. According to the NIH, taking too much magnesium can cause arrhythmias and cardiac arrest.
magnesium foods
According to experts, magnesium is found in many foods, including:
- legumes
- dark green leafy vegetables
- nuts and seeds, especially pumpkin seeds
- whole grain
- fish
- poultry
- beef
- milk
- Yogurt
- fortified cereal
“However, it is important to know that the body only absorbs about 30-40% of the dietary magnesium a person consumes, which makes it difficult for some people to get enough of this nutrient from their diet. “It could be,” Halperin said.
Additionally, many people in the United States do not eat a healthy diet and often choose processed foods with low nutritional value. According to the CDC.
“People who have dietary restrictions, must avoid certain food groups, or don't eat a balanced diet may not be getting enough magnesium,” Sommer says.
Symptoms of magnesium deficiency
Deficiency can occur if you don't get enough magnesium over a long period of time, but there's only one way to know. “Deficiencies must be detected by blood tests,” says Halperin.
Especially in the early stages, many people with magnesium deficiency have no symptoms or only mild symptoms, so they “probably don't know” if they have a magnesium deficiency, Halperin says.
According to experts, over time, magnesium deficiency can worsen and more pronounced symptoms may appear. These include:
- nausea
- Malaise
- Numbness
- muscle spasms
- constipation
- forgetfulness
- In severe cases, heart problems such as seizures and abnormal heart rhythms occur.
Overall, magnesium deficiency due to low dietary intake is rare in healthy people, according to the NIH. However, certain groups are at higher risk, including people with gastrointestinal disorders such as Crohn's disease or celiac disease, people with type 2 diabetes, people with alcohol dependence, and the elderly.
Is it okay to take magnesium every day?
Yes, experts say staying within the recommended daily intake and taking a daily magnesium supplement as recommended by your health care provider is generally safe for most people.
You should also talk to your doctor about which type of magnesium supplement is best for you. It is sold in tablet, powder, and liquid form.
There are different types of magnesium, which differ in how the body absorbs them, their possible side effects, and their intended uses. For example, studies have shown that magnesium aspartate, magnesium citrate, magnesium lactate, and magnesium chloride are more easily absorbed. Magnesium glycinate is also a popular form and is often marketed to support relaxation.
“You don't want to take the wrong kind or take too much. And with so many different supplements out there, it can be difficult to know which one to take.” Sommer explains.
Experts stress that you should always consult your doctor before trying magnesium supplements.
“The bottom line is that nutritious foods are the best way to get vitamins and minerals, and supplements can be used as a complement to correct potential deficiencies,” Halperin says.
magnesium for sleep
According to experts, there are some studies that suggest magnesium may be beneficial for sleep.
A 2023 systematic review of existing research on magnesium and sleep health found that there may be a link between magnesium levels and sleep quality, but more research is needed. the study authors wrote.
“It helps regulate neurotransmitters directly related to sleep, which affects melatonin levels and may help relax muscles,” Halperin says.
Magnesium glycinate is commonly used as a sleep aid, and it is recommended to take about 200 milligrams of magnesium glycinate 30 minutes before bedtime, Halperin added.
magnesium for anxiety
“Additionally, studies have shown that magnesium glycinate supplementation may contribute to improving depression, anxiety, and memory loss,[but]its mechanism of action is still unclear,” Halperin said. says.
According to a 2017 literature review, research shows there is suggestive but inconclusive evidence that magnesium supplements have a beneficial effect on mild anxiety. Published in nutrition magazine.
In any case, experts warn that magnesium supplements are not a substitute for medical care.
When is the best time to take magnesium?
If you're taking magnesium for sleep, Halperin says, take it at night before bed. The recommended amount of magnesium glycinate for sleep is 200 milligrams 30 minutes before bedtime.
Otherwise, magnesium supplements can be taken at any time of the day, with or without meals, says Halperin. Keep in mind that you are taking other supplements or medications to avoid possible interactions.
For example, calcium can interfere with the absorption of magnesium, iron, and zinc, so it's best to take calcium supplements in a separate meal from magnesium supplements, Halperin says.
Magnesium interactions
Halperin says magnesium supplements can interfere with the effects of certain drugs, such as those used to treat thyroid disease and HIV, as well as certain antibiotics. Also, for people with chronic kidney disease, taking magnesium supplements can cause too much magnesium to build up in the blood, which can become toxic, Sommer said.
“It's important for people with chronic conditions to consult a health care professional before taking magnesium,” Halperin added.
It's also important to remember that dietary supplements are not approved by the U.S. Food and Drug Administration, Sommer says.
