Dietary supplement products contribute remarkably to dealing with our daily health issues. However, it is not the drugs itself that can do the miracle. It is about the right time to perform the magic that matters.
In this article, we are going to point out the right time to take magnesium and demonstrate the reasons why. First, we will introduce to you what magnesium is. Then, you will learn how it would affect your health and how much magnesium is enough for you. Finally, when the best time to take magnesium is will be revealed to you.
What Is Magnesium?
Magnesium is the eleventh most abundant element, which takes part in the function of hundreds of enzymes in the human body. It supports the structural development of bone and the synthesis of glutathione DNA and RNA.
In addition to that, this mineral helps ease abnormal nerve excitation, control the level of glucose in the blood, and maintain stable blood pressure.
Source of Magnesium
Magnesium is abundant in animal foods such as salmon, chicken breast, and beef. It is also commonly found in fruit and green leafy vegetables such as spinach, broccoli, banana, apple, carrot, nuts, seeds, and whole grains.
Other sources of magnesium come from beverages and breakfast cereals, including soymilk, yogurt, milk, and oatmeal.
#2. Dietary supplement
You might be overwhelmed by dozens of magnesium supplements in the market, which are different in terms of forms, ingredients (mixed or added formulas), dose, and price.
We have magnesium enclosed in capsules, in the form of powder or serum. On top of that, there is extended-ingredient magnesium, magnesium oxide, citrate, chloride included. And if you want to add some flavors to make it more enjoyable, we have lemon, cherry, berry, grapefruit flavors and many more to your heart’s content.
Causes of Magnesium Deficiency and Its Symptoms
The major cause is your inadequate intake of magnesium. Besides, people with specific health issues, including gastrointestinal diseases, type-2 diabetes, and alcohol dependence, are more likely to be at risk of magnesium deficiency.
As we get older, this issue can become a serious problem. A low level of magnesium is primarily detected in the elderly, whose gut absorption depletes and renal magnesium excretion exceeds into the urine.
Magnesium deficiency can display in numerous ways. Frequently, they show symptoms like tremor, sleep deprivation, uncoordinated movement, muscle spasms, decreased appetite, and sudden personality changes.
Recommended Dietary Allowance (RDAs) of magnesium is researched and developed by The US National Academies of Sciences, Engineering, and Medicine. Take a look at the chart below.
Birth to 6 months
7 - 12 months
1 - 3 years
4 - 8 years
9 - 13 years
14 - 18 years
19 - 30 years
31 - 50 years
The Best Time to Take Magnesium
There is no answer to this question that depends on your purpose of taking magnesium. You can consider this fact when making the timetable for taking magnesium.
#1. Taking Magnesium for a Better Sleep
You cannot sleep well despite all your effort, from changing lifestyle habits to taking sleeping pills? Try taking magnesium instead. It can help calm your mind, soften your muscles for a peaceful sleep.
There are two ways for you to maximize the effectiveness of magnesium.
One way is to take one dose per day about 1 or 2 hours before bedtime. The other is to break up the dose into 2, one for the morning after your breakfast and one for the night. For the latter case, if you are taking a high dosage for the whole day, let’s say 500 milligrams; use the supplement that contains 250 milligrams per dose.
Taking Magnesium for Stronger Bones
As stated above, magnesium engages in bone formation and bone mineral density. Lack of magnesium can lead to osteoporosis – a bone disease where bones become weak and tend to break easily, especially in older people.
There is no strict rule when it comes to the best time to take the supplement. You should plan on your daily dose based on your preferences.
If you take it many times per day – 3 or 4 times maximum, remember that you should not consume it with an empty stomach. Diarrhea may come knocking at your door. It is ideal for taking it 30 minutes after meals.
Taking Magnesium for Curing Mental Disorders
Magnesium can help relax your nervous system and set a stable level for your mood. Nerve dysfunction and some mental problems can be found in people with low levels of magnesium.
Though there is not much scientific evidence, in this case, it is believed that magnesium works effectively on alleviating mild-to-moderate anxiety and depression.
It is better if you split up the doses during the day and take it after meals. One more dose before bed is optimal too. Note that magnesium is not like those anti-depression medicines specially prescribed by the doctor. You must not take magnesium every time you feel anxious or depressed.
Taking Magnesium for Preventing Risks of Diabetes
The absorption of magnesium contributes to the glucose metabolism process, which plays a vital role in diabetes control. A study has shown that 100 milligrams intake of magnesium per day will lead to a drop in diabetes development up to 15%.
Along with taking supplements daily, a healthy diet with food rich in magnesium such as fruits, whole grains, and nuts, soy products, fat-free or low-fat milk is highly recommended.
Taking Magnesium for Controlling High Blood Pressure
High blood pressure can cause hypertension disease, which relates to heart disease and stroke. Taking magnesium twice a day, one in the morning and one before going to bed, decreases blood pressure significantly. A diet containing more magnesium from fruits and vegetables is recommended too.
The study has shown that at least 0.88 mmol/L of serum magnesium can reduce up to 30% of risks of sudden cardiac attack. A decline of 8% risk of stroke can be attributed to just an additional 100 milligrams of magnesium.
However, magnesium itself does not complete all the hard work. Researchers have found out that the intake of other nutrients like potassium and calcium can also contribute to the process.
If you are a morning coffee grinder, late morning or early in the afternoon is the right time to take magnesium. Besides, you should also control the amount of caffeine intake for more effective usage.
You also need to look for advice from doctors if you are under other prescription medications. A combination of two might bring you unintended results.
Those people who take specific treatments for diabetes, depression and high blood pressure must take more care. This also applies to people using other supplements like iron, Vitamin D, or some antibiotics.
No one can deny that this mineral supplement can make a great impact on our life. If you have the supplement in your hand, that is the first step. The second one is to consider the best time to take magnesium to make the most of it.
It is advised to take magnesium after you have your meals 30 minutes or so. This is to give your body time to absorb the nutrients. At night, 1 hour before bedtime is excellent timing.