By now, you’re probably So Magnesium is an essential mineral that you may have seen a lot on social media lately, but not much is known about it. Magnesium is found naturally in many of the foods we eat, including green leafy vegetables, nuts, seeds, legumes, and whole grains, but many people don’t know much about it. Not Enough Only a small amount of magnesium is available through food, which is why people often look for magnesium supplements.
But magnesium supplements just There is a defect. Various formulations It’s high in magnesium, which has a variety of benefits, including relieving constipation and migraines. Some claim it can also help with depression and insomnia. These days, supplements are available not only in pill form, but also in powder form and topicals like lotions, oils, soaps and sprays (more on that later). And don’t forget bath salts; Epsom salt also contains magnesium.
Whether you’re already taking magnesium supplements or are thinking about starting, it’s very important to take them at the right time, especially depending on the condition you’re taking the supplement for. Below, we spoke with two nutrition experts to learn more about the best time to take magnesium supplements, how much to take, and the specific conditions it can treat.
So why do we need magnesium?
Magnesium supports your body in hundreds of ways… literally. National Institutes of Health Office of Dietary Supplements, It affects more than 300 systems and chemical reactions that help with many bodily functions, including nerve function and blood sugar control. It also helps with muscle contraction and relaxation, bone health, blood pressure, heart rate regulation, electrolyte balance, insulin sensitivity, and vitamin D metabolism. Esther TambeMS, RD, CDN, CDCES, owner and founder of Esther Tambe Nutrition. These are all fundamental functions of magnesium.
If all this sounds “super important,” that’s because it is. Magnesium deficiency can lead to some really unpleasant (and sometimes dangerous) symptoms, like muscle cramps, fatigue, lack of sleep, nausea, tingling, and irregular heartbeats, adds Tambe. That said, taking magnesium supplements may be effective in treating certain health issues, like sleep disorders, constipation, migraines, and mental health issues. More on this shortly.
Do topical magnesium products (oils, lotions, etc.) really work?
Anecdotally, magnesium oils, sprays and lotions have Many On TikTok, people are swearing by the lotion, saying it’s helped them with migraines, anxiety, and sleep problems. People on the platform are spraying it on specific areas like the bottoms of their feet or under their arms, or rubbing it all over their bodies like any other lotion. So if you’ve #affected, we get it, but hold on. the study It turns out that topically applied magnesium does not significantly increase magnesium levels in the body.
The health benefits of the ever-popular Epsom salt bath are as follows: the study Bathing in general has been shown to have a relaxing effect. Experts aren’t sure how much magnesium you actually absorb from an Epsom salt bath, but based on research on other topical magnesium, the answer is probably not much. If you really want to boost your magnesium levels, the best way to do it is through foods or oral supplements.
When is the best time to take magnesium?
The best time to take magnesium It depends on why you are taking it. “In general, magnesium can be taken at any time of the day,” she says. John BeyerThat said, there are many different reasons why you might need to take a magnesium supplement, so read on to find the best time to do so, depending on your specific needs.
If you are taking magnesium due to a magnesium deficiency
If this applies to you too Magnesium can be taken at any time of the day. Be sure to do it with a small amount of food to avoid stomach or gastrointestinal upset, explains Tambe.
If you are taking magnesium for a sleep disorder
Timing is of the essence here. If this is your case, It’s best to take magnesium before bed“Magnesium is not a legitimate sleep aid like prescription sleeping pills, by the way,” Tambe says. But taking it before bed (specifically, magnesium glycinate!) is said to help you relax and get better quality sleep. (Well, You may have seen the magnesium-based “Sleepy Girl Mocktail” that’s been trending on TikTok all over FYP.
If you are taking magnesium for constipation
Magnesium oxide Acts as a laxative and stool softener (!!) It contains magnesium, which is popular for relieving constipation. Recommendation To Do not take on an empty stomach at the end of the day (Because it keeps me up all night!!!). This form of magnesium works for anywhere from 30 minutes to several hours, It is best taken when you have direct and uninterrupted access to a toilet. If you are taking large amounts of magnesium for constipation, researchers found suggest Take 2 to 3 divided doses throughout the day.
If you are taking magnesium for migraines
2020 study Taking magnesium every morning has been shown to help with these debilitating headaches. The most important thing is to take it consistently. So, find a time you can stick to and you’ll be fine!
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The best time to take it will also depend on whether you are taking other supplements or medications. “You can get a lot of fat from your diet,” explains nutritionist Mitch de Mar, RD, LDN. Latina Nutrition“Watch out for interactions with medications like antibiotics and diuretics,” she says. “Be sure to check with your healthcare provider about when to take magnesium to be safe.”
Can taking magnesium help with anxiety and depression?
In 2020 study in Nutrients, Due to its effects on sleep health and its role in regulating the body’s stress response, magnesium may also be beneficial for anxiety and depression. Additionally, depression is associated with low magnesium levels, and magnesium supplementation may help display Improves depressive symptoms. However, there are no large randomized controlled trials (the gold standard of research) evaluating this association.Dr Beyer explains.
“The exact mechanism by which magnesium improves depression and anxiety is unknown, but we do know that magnesium is required for many neurotransmitters in the brain involved in regulating mood, and it’s also an important part of the stress response system,” says Dr. Beyer. Magnesium should not be used as a first-line mental health treatment, Dr. Beyer emphasizes. But it can be helpful in addition to psychotherapy, medication, and lifestyle changes.
If you want to add a magnesium supplement to your current mental health medication, Dr. Beyer typically recommends 200 to 300 mg per day, but it’s always a good idea to talk to your healthcare provider before starting a new supplement.
Ok, so how much magnesium should I take?
MaMost healthy women Recommendation 310-360 mg of magnesium per day (It also depends on your age and whether you’re breastfeeding, FYI!) But your specific reasons for using the supplement may change that number, too. Oh, and remember, these are just recommendations for you. total Get your magnesium from both food and supplements. Do not take more than 350 mg of supplemental magnesium per day. NIH (National Institutes of Health).
sleep
Research in 2021 review In the journal BMC Complementary Medicine and Therapies Although he found there was insufficient evidence to recommend magnesium as an effective treatment for insomnia, if you still want to try it for sleep, Tambe recommends magnesium glycinate.
constipation
photograph For constipation, 250-1,000 mg of magnesium oxide is most effective.,Based on survey results 2021 Survey in NutrientsDe Mar says magnesium citrate can also be used as a short-term treatment for constipation.
migraine
American Migraine Foundation (AMF) Suggest Take 400-600 mg of magnesium oxide The blend is thought to reduce pain and help prevent blood vessels in the brain from narrowing (the scientific basis for causing migraines in some people), and according to the AMF, taking magnesium oxide regularly may also help prevent those pesky PMS migraines.
mental health
2022 study In the journal Nutrients Magnesium in doses of 250 to 500 mg was found to improve symptoms of depression. Magnesium glycinate or magnesium taurate are the most common forms to help manage depression.
Always consult with your doctor, dietitian or other healthcare professional before taking any new medications or supplements.
Isabel Vázquez is a Registered Dietitian who works within an anti-diet, weight-conscious framework. She is the owner and founder of Nourishing Narratives LLC, through which she writes freelance about health and nutrition for a variety of outlets. She also provides intuitive eating coaching through Your Latina Nutrition, helping Latina women reclaim their relationship with food, their bodies, and their movement. Her clinical background includes outpatient nutrition counseling for adults with a variety of chronic illnesses and family-based treatment for eating disorders in children and adolescents. Her work is specifically focused on helping individuals break away from one-size-fits-all health approaches and connect with their unique needs.
