How to Effectively Absorb Magnesium Supplements

Magnesium offers a range of physical and mental health benefits. However, many people don't absorb enough magnesium to fully enjoy these advantages. The best way to ensure your body gets the necessary magnesium is by including magnesium-rich foods such as vegetables, almonds, legumes, and whole grains in your diet. If your diet lacks magnesium, daily supplements can help. To make the most of supplements, you need to ensure your body is able to absorb magnesium.

Understand the Importance of Magnesium. Every part of your body requires magnesium for proper function. Magnesium supports several vital processes, including:

• Regulating muscle and nerve functions
• Maintaining healthy blood pressure and blood sugar levels
• Creating proteins, bones, and DNA
• Controlling calcium levels
• Promoting restful sleep and relaxation

Understand Magnesium Absorption. Although magnesium is essential for health, sometimes our bodies struggle to absorb enough of it. This is mainly because many people don't include magnesium in their diets. However, there are other factors that limit absorption, such as:

• Excess (or insufficient) calcium
• Health issues like diabetes, Crohn's disease, or alcoholism
• Medications that hinder absorption
• Another reason, particularly in the U.S., is that magnesium levels in soil have depleted. This leads to a significant reduction in crop yields.

Determine Your Magnesium Intake. The amount you need varies depending on age, gender, and other factors. Generally, adult men should not exceed 420 mg per day, and adult women should not exceed 320 mg.

• Consult with your doctor about the magnesium dosage that is right for you, especially if you suspect a deficiency.
• Check the magnesium content in your multivitamin to ensure you're not consuming too much magnesium. The same goes for calcium, as it is often found in magnesium supplements.
• Be mindful of chronic health conditions. Disorders like gluten sensitivity and Crohn's disease affect your ability to absorb magnesium and can lead to magnesium deficiency due to diarrhea.
• Consider age-related changes. The body’s ability to absorb magnesium decreases with age, and magnesium excretion increases. Research also shows that as people age, their diets tend to contain less magnesium. Older adults are also more likely to take medications that interact with magnesium.
• Always consult your doctor before giving magnesium supplements to children.

Look for Signs of Magnesium Deficiency. If you have a short-term magnesium deficiency, you may not notice any symptoms. However, if you consistently lack magnesium, you may begin to experience the following symptoms:

• Dizziness
• Vomiting
• Poor appetite
• Fatigue
• Muscle spasms or cramps
• If your magnesium deficiency becomes severe, you may experience tingling, numbness, seizures, irregular heart rhythms, or even personality changes.
• If you experience these issues frequently, consult a doctor.

Try to Obtain Magnesium Through Food. Unless you have a condition that affects magnesium absorption, you can get sufficient magnesium by eating the right foods. Consider adjusting your diet before turning to supplements. Magnesium-rich foods include:

• Almonds and Brazil nuts
• Pumpkin seeds and sunflower seeds
• Soy products like tofu
• Fish such as flounder and tuna
• Leafy green vegetables like spinach, kale, and Swiss chard
• Bananas
• Chocolate and cocoa powder
• Spices like coriander, fennel, and sage

Choose the Right Magnesium Supplements. If you decide to take supplements, select ones that are easily absorbed by your body. Some magnesium supplements that are easily absorbed include:

• Magnesium aspartate. This form of magnesium is combined (bound) with aspartic acid, an amino acid found in protein-rich foods, making magnesium easier to absorb.
• Magnesium citrate. Derived from magnesium salts of citric acid, this form has a lower magnesium concentration but is highly absorbable. It also has a mild laxative effect.
• Magnesium lactate. This moderately concentrated form of magnesium is commonly used to treat digestive issues. People with kidney problems should avoid this type of magnesium.
• Magnesium chloride. Another easily absorbed form of magnesium that also supports kidney function and metabolism.

Be Aware of Signs that You're Taking Too Much Magnesium. While it's rare to consume excessive magnesium through food alone, you can easily absorb too much magnesium from supplements. This can lead to magnesium toxicity, which may result in the following symptoms:

• Diarrhea
• Dizziness
• Abnormal tingling
• In severe cases, irregular heartbeat and/or heart failure

Consult Your Doctor About the Medications You're Taking. Magnesium supplementation can interact with certain medications. Some medications can also affect your ability to absorb magnesium supplements. These include:

• Diuretics
• Antibiotics
• Bisphosphonates, such as those prescribed for osteoporosis
• Medications for acid reflux

Consider Taking Vitamin D Supplements. Some studies suggest that increasing your vitamin D intake may help your body absorb magnesium more effectively.

• You can eat vitamin D-rich foods like tuna, eggs, and fortified cereals.
• Alternatively, you can absorb vitamin D through sun exposure.

Maintain Mineral Balance. Some minerals can make it more difficult for your body to absorb magnesium. Avoid taking other minerals alongside magnesium supplements.

• In particular, excessive or insufficient calcium can hinder magnesium absorption. Try to avoid having too much calcium while supplementing with magnesium, but don't cut out calcium completely, as this could limit your magnesium intake.
• Studies suggest that magnesium and potassium may have a relationship, although this connection remains unclear. Therefore, avoid excessively increasing or avoiding potassium if you're trying to raise your magnesium levels.

Reduce Alcohol Consumption. Alcohol increases the excretion of magnesium through urine. Studies show that people with alcohol dependence tend to have low magnesium levels.

• Alcohol is a major cause of a significant increase in the excretion of magnesium and other electrolytes through urine. This means that even moderate drinking can lower your magnesium levels.
• People who are going through alcohol withdrawal have the lowest magnesium levels.

Be Extra Careful with Magnesium if You Have Diabetes. If diabetes is not well-controlled through diet, lifestyle, and medication, magnesium deficiency can occur.

• Diabetes causes a significant loss of magnesium through urine. As a result, magnesium levels can drop quickly if not properly managed.

Take Magnesium Throughout the Day. Instead of taking a single dose, spread your magnesium intake across the day after meals with a full glass of water. This allows your body to absorb magnesium more effectively.

• Some experts suggest taking magnesium on an empty stomach if you have absorption issues. However, minerals in food can interfere with magnesium absorption, which may cause stomach discomfort.
• In fact, according to the Mayo Clinic (a U.S.-based medical research and healthcare organization), magnesium should only be taken after meals. Taking magnesium on an empty stomach may cause diarrhea.
• Slow-release medications can also help improve magnesium absorption.

Control What You Eat. Like other minerals, some foods can make it more difficult for your body to absorb magnesium. Avoid these foods when taking magnesium supplements:

• Foods that are high in fiber and phytic acid, such as unrefined grain products like brown rice, barley, or whole-grain bread.
• Foods rich in oxalic acid (oxalates), including coffee, tea, chocolate, leafy greens, and nuts. Cooking or boiling these foods can reduce their oxalate content. It’s better to eat cooked spinach rather than raw. Soaking beans and some grains before cooking can also help.

• For most people, adjusting the diet to increase magnesium absorption is sufficient. However, taking supplements at the recommended dosage is also safe.
• Sometimes, people feel better when taking magnesium supplements even when their blood tests show normal magnesium levels. This can help improve overall well-being, enhance skin condition, and support thyroid function.

• Magnesium deficiency can lead to fatigue, weakened immunity, and muscle cramps. In severe cases, mental disturbances, anxiety, panic, weight gain, premature aging, and dry, wrinkled skin may occur.
• Individuals with significantly low magnesium levels may need frequent intravenous magnesium infusions.