When is the best time to take magnesium?

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Magnesium is an important mineral involved in many health-promoting processes. It helps to improve and control blood sugar, prevent migraine attacks, lower blood pressure and fight depression. Magnesium can be provided by the daily diet. However, taking magnesium is still necessary.

1. What are the effects of drinking magnesium?

Magnesium is the fourth most abundant mineral in the body. This nutrient is essential for hundreds of metabolic processes and many other important body functions, such as producing energy and building important proteins like DNA.
Food sources of magnesium include legumes, nuts, and green leafy vegetables. It is also found in small amounts in meat and fish.
Low magnesium levels have been linked to a number of health conditions such as type 2 diabetes, heart disease and Alzheimer's disease. Ensuring that you get enough of your recommended magnesium needs is important to keep your body functioning optimally. Some benefits of magnesium supplements:
1.1. Health benefits
Although the body can get adequate amounts of this mineral from the diet, oral magnesium supplementation may be helpful to meet recommended needs. Because getting enough magnesium can correct deficiencies associated with health benefits. These can include: increased risk of heart disease, and improved blood pressure, mood and blood sugar control.
1.2. May lower blood pressure
Taking magnesium supplements may help lower blood pressure levels. Recent studies show that people with high blood pressure can experience an improvement in blood pressure by taking magnesium supplements by mouth. In fact, a meta-analysis of 22 studies found that supplementing with an average of 410 mg of magnesium per day was associated with a 3 to 4 mmHg reduction in systolic blood pressure and a 2 to 3 mmHg decrease in diastolic blood pressure.
Similar to this finding, a recent meta-analysis of 34 studies also concluded that supplementing with about 350 mg of magnesium per day for an average of 3 months can significantly reduce systolic blood pressure (about 2 mmHg) and diastolic blood pressure (1.78 mmHg).

1.3. May improve mood
Some studies link low magnesium levels with depression, leading researchers to question whether supplementing with this mineral could help improve and treat the condition.
A 12-week randomized controlled trial in older adults with type 2 diabetes, magnesium deficiency, and depression found that 450 mg of magnesium daily was as effective as a 50 mg dose of an antidepressant. Imipramine sensitizer - effective in improving depressive symptoms.
1.4. May be beneficial for blood sugar control
Magnesium plays an important role in insulin and glucose metabolism. People with type 2 diabetes are deficient in this nutrient due to its effect on blood sugar control. This could be explained by an increase in blood sugar or insulin, which increases the amount of magnesium lost in the urine.
In a 3-month study in people with type 2 diabetes when supplemented with 300 mg of magnesium per day, the results showed that fasting and postprandial blood sugar levels were significantly reduced compared to the control group. placebo. Additionally, several reviews have found similar results that magnesium supplementation for more than four months has beneficial effects on insulin sensitivity and blood sugar control.
1.5. May reduce risk of heart disease
Low magnesium levels are associated with an increased risk of heart disease . This may be because low levels of this mineral negatively affect risk factors for heart disease such as blood sugar control and blood pressure.
A recent review of 28 studies concluded that magnesium supplementation positively affects several heart disease risk factors in people with type 2 diabetes by lowering blood pressure, cholesterol levels, and blood sugar. when hungry.
1.6. Migraine improvement
Low magnesium levels are associated with migraines. This is a condition characterized by severe, recurrent headaches. One 12-week study found that migraine sufferers who supplemented with 600 mg of magnesium daily had 42% fewer migraine attacks and fewer and fewer intense attacks. .

2. Time to take magnesium

Use magnesium to improve mood, reduce anxiety or enhance sleep quality. With the benefits of magnesium supplementation comes the long-term use of this nutrient. So the question that needs to be answered is when to take magnesium at what time of day with how much to achieve optimal effect.
As mentioned above magnesium has many health benefits and diseases related to diabetes, blood pressure, depression... Therefore, magnesium supplementation can be taken at any time. during the day provided that the replenishment process is carried out continuously.
For some people, taking magnesium supplements in the morning may be easiest for them, while others may find that taking them with dinner or right before bed works for them. . However, the most important thing is to establish a schedule and stick to it to ensure that you will receive your full daily dose.
The recommended dose is 200 to 400 mg of magnesium per day, depending on the brand.

3. Add magnesium with food

Although magnesium supplements are well tolerated, in some cases they can still be associated with side effects. Some of the most common side effects include: digestive problems, diarrhea, nausea, and vomiting.
If you experience any side effects when taking this mineral supplement, then taking them with food will be able to prevent side effects. However, if symptoms of a side effect persist, see your doctor to determine the specific cause.

4. Possible interactions with magnesium supplements

Magnesium supplements may interfere with the absorption of some other medications or potentially reduce their effectiveness. Meanwhile, other medications can also increase urinary magnesium excretion, which may increase the risk of deficiency. For example, antibiotics should be taken at least 2 hours before or 4 to 6 hours after magnesium supplementation to help maximize effectiveness. Or people taking bisphosphonates to prevent bone loss should be sure to take a magnesium supplement at least 2 hours before or after other medications.
Also, if taking diuretics or proton pump inhibitors, consultation with your doctor is recommended to determine the best schedule for supplements.
The benefits of magnesium supplementation are related to long-term use, so taking the supplement consistently every day is more important than the duration of the supplement. Taking magnesium supplements with food may help prevent some of their side effects. However, the timing of supplementation may also be important if you are taking certain medications, such as antibiotics or bisphosphonates.
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Reference source: healthline.com
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