How long does it take for magnesium to start working?

Magnesium begins to take effect after one week of consistent supplementation.

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By Abigail Roberts | Last updated: Aug 05, 21 |

Magnesium is one of the seven essential minerals that we need to function optimally, alongside calcium, phosphorus, sodium, potassium, chloride, and sulfur. While we can get the majority of our recommended magnesium intake through diet alone, only about 30-40% of dietary magnesium is absorbed by the body.1 This means that magnesium deficiency can be fairly common, thus the importance of knowing how to take it as a supplement would be beneficial for anyone. Magnesium supplements come in many forms, such as tablets, sprays, and lotions. Though, when topping up your magnesium intake through supplementation, it’s important to do this in the correct way, which allows for optimum absorption. This short guide details everything you need to know about supplementing with magnesium, what to expect, and how best to take it!

What is Magnesium?

Magnesium is an essential mineral that is vital to our body’s function. Some of the main roles of magnesium include:

Regulation of muscle and nerve function

Regulation of blood pressure and blood sugar levels

Creation of protein and DNA

Absorption of key nutrients, such as vitamin D

You can find magnesium in many foods, such as:

Leafy greens

Nuts and seeds

Beans

Wholegrains

While we get most of our magnesium intake from a balanced, varied diet, it can sometimes be a good idea to supplement with it to bridge any potential nutrient gaps.

Supplementing with Magnesium: The Benefits and Uses

Supplementing with magnesium is also thought to provide additional benefits, such as:

Relieving muscle tension

Reducing tiredness and fatigue

Improving sleep quality

Aiding muscle recovery after exercise

Strengthening bones

This is why you may often find transdermal forms of magnesium supplements, such as sprays and lotions. Applying magnesium topically does not contribute to your overall daily intake, though it can be beneficial to apply it directly to problem areas and sore muscles.

Though, the most popular form of taking magnesium is as a tablet!

How Long Does It Take Magnesium Supplements to Work? How quickly magnesium works largely depends on the type of magnesium you are taking. With tablets, you may notice improvements after a week of consistent supplementation. With transdermal forms, it spears to work instantly due to the quick absorption through the skin, which bypasses the digestive system. Magnesium can clear and excrete through your body fairly quickly, usually within 24 hours, which is why deficiency is common. This means that to achieve an optimal magnesium intake, it should be taken consistently and regularly to ensure your levels are kept topped up.

Magnesium Deficiency

As dietary magnesium is not always efficiently absorbed by the body, deficiencies can be somewhat common. Having low magnesium levels may result in:

Difficulty sleep

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Feeling more tired and fatigued

Heart palpitations

Weak muscles

High blood pressure

Constipation

Regular muscle cramps

It’s important to get your magnesium levels checked by your doctor if you suspect a deficiency or try supplementing with tablets if you feel you’re falling short.

Magnesium Dosage

The daily recommended intake of magnesium is between 200-420mg per day, though specific doses depend on the brand of supplement you are taking. Doses also depend on your age and gender, as well as your general health status. Though, this does not apply to transdermal magnesium supplements, which have different dosage recommendations due to the nature of the application.

Magnesium Side Effects

Many of the side effects that can be experienced when taking magnesium tablets are largely down to taking them on an empty stomach. Magnesium is renowned for causing gastrointestinal issues, so it is key to take them alongside a meal to avoid any stomach upset.

Nausea

Neurological impairment

Headache

Flushing

Diarrhoea

Irregular heartbeat

Taking high doses of any supplement is never a good idea. A high dose never equals better results, so it’s vital to stick to the recommended dose to avoid any side effects and potential health issues.

Can You Take Magnesium with Other Nutrients?

Magnesium is one of the best minerals to take alongside certain nutrients. It can help enhance absorption by boosting the function of key enzymes involved in converting and using specific nutrients. Calcium is often paired together with magnesium in supplements as without magnesium, calcium doesn’t quite absorb into the right places. It’s recommended to take the same dose of calcium and magnesium together for optimal absorption. Vitamin D, another key nutrient for bone health, is regulated by magnesium. It’s vital to be taking in enough magnesium and vitamin D in the correct doses, when they will work best together. Zinc and magnesium are also a power pair and can be very advantageous when taken together in the correct doses. Magnesium helps to regulate zinc levels, while zinc enables magnesium to absorb efficiently. Vitamin B and magnesium also work well together to promote optimal nervous system function, particularly as they both contribute to energy yielding metabolism and reduce fatigue.

The Best Magnesium Supplement

Magnesium is great to take as a standalone supplement, however, as we have discussed, it’s often more beneficial to take it alongside other nutrients. Magnesium can really help to enhance the absorption and use of certain nutrients in the body, so it wouldn’t be a bad idea to supplement alongside other nutrients! This could be in the form of a multi-mineral supplement, or a multivitamin, which includes all the essential micronutrients needed for optimal health. Performance Lab NutriGenesis Multi is the top recommended multivitamin to cover the bases of all key nutrients, including magnesium. This ultramodern multivitamin contains all the essential vitamins and minerals you need, in the exact amounts you need them, for optimal health, wellbeing, and peak performance.

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This supplement can help restore any nutrients that may be missing from your diet, helping to bridge any nutrient gaps, therefore supporting healthy cell performance across all body systems! Magnesium FAQ Q: Can you overdose on magnesium? A: It is possible to overdose on magnesium, as it is with many supplements. A magnesium overdose is known as hypermagnesemia, which is rare but still possible. These symptoms include nausea, low blood pressure, headache, and irregular heartbeat. It’s important to always stick to the recommended dose and ensure you do not take more than the dosage guidelines on the supplement. Q: Are magnesium supplements safe to take daily? A: Yes, provided you are taking the recommended dose and not exceeding the guidelines. Q: When should I take my magnesium supplement? A: Some professionals suggest taking magnesium in the evening due to the muscle relaxing effects, which can help achieve a restful night’s sleep. However, there is also no harm in taking your supplement in the morning or afternoon - whenever you best remember to take it. Q: How long should I take a magnesium supplement? A: It is safe to take magnesium supplements long-term, though it is always important to seek advice from your doctor to check you are not exceeding the recommended intake. Q: Can magnesium tablets make you itchy? A: If you experience itching after taking magnesium tablets, you may be having an allergic reaction. It’s important to consult your doctor if you do experience this symptom. It can be common to experience an itchy/tingling feeling when applying a transdermal magnesium. This is harmless and often an indicator of low magnesium levels.

Take-Home Message

Magnesium is one of the most important minerals for our health and optimal bodily function. Low magnesium levels can cause many health issues, and surprisingly, deficiency can be common. If you’re considering a magnesium supplement, there are a few things to remember:

Stick to the optimal dose and do not exceed any recommended intakes

Taking magnesium alongside other key nutrients can be more advantageous than taking it alone You can also take magnesium in transdermal form, which would be particularly beneficial to those who regularly exercise

Magnesium begins to take effect after one week of consistent supplementation

A multivitamin such as Performance Lab NutriGenesis Multi would be the most beneficial supplement to take

performancelab.com - How Long Does It Take for Magnesium Supplements to Work?

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