Whether it’s as anti-stress support, sports buddy or for calf cramps, multifaceted magnesium supports our health and well-being in many ways. This is why more and more people are choosing to enrich their lives with a magnesium preparation. But when is the best time to take magnesium – and what else should I be aware of when taking it?
Magnesium is essential for energy metabolism, the muscle apparatus and the nervous system. This inevitably makes the mineral a "must-have" for every athlete. But it’s not just athletes who can benefit from magnesium. The intake of magnesium is recommended for anyone who suffers from magnesium deficiency or who has increased magnesium consumption due to demanding life circumstances. A “hole” in the magnesium balance can occur if we lose or consume more magnesium in the long term than we supply. The following factors can lead to a negative magnesium balance:
In order to counteract the emptying of your magnesium stores, it may be useful in these life situations to increase your magnesium absorption as a precaution.
In principle, magnesium can be taken at any time of day, preferably not with a meal, in order to optimise its absorption into the body.
If taken in sensible doses, magnesium can be taken every day. Particularly if you are suffering from a magnesium deficiency, supplements should be taken on a regular basis in order to restock your reserves.
How long you have to take magnesium for until it works depends on the reason for taking it and the individual initial situation. With regard to the latter, various factors play a role, such as the current supply situation, the condition of the intestine and the recommended magnesium substitution (especially dose, mode of administration, type of magnesium preparation). While symptoms such as calf cramps subside rapidly with magnesium intake, anyone who wants to fight a magnesium deficiency with a magnesium intake must take it consistently for several months. In order to build up a good level, regular daily intake is necessary until the intracellular levels have stabilised.
Magnesium can be taken daily and over the long term at reasonable doses. If you have already been taking magnesium for a long time or are unsure about its dosage, you can also contact an expert. This person can advise you in your individual case and ideally use modern laboratory diagnostics. The determination of the magnesium content in whole blood is considered particularly meaningful.
Magnesium intake should best be distributed throughout the day. This is because smaller doses (less than 300 mg per dose) reduce the risk of magnesium having a laxative effect. However, when it comes to the product itself, it is worth being picky. Not only should the purity and raw material quality of the product be excellent, but the magnesium compound(s) contained should also suit you. Want to know more about which type of magnesium is ideal for you? In our blog, we explain more about this:
Magnesium is a mineral that complements or enhances the effect of many other micronutrients, thanks to its multifaceted nature. Excellent combinations include, for example:
Uncertainties often occur in combination with other minerals, but magnesium can also be easily combined in most cases (e.g. with zinc, selenium and iodine). As a precaution, a dosing interval of about 2 hours should only be observed at higher doses of magnesium, phosphorus, iron and copper, as these minerals may interfere with absorption into the body.
The interaction of magnesium and calcium in the body is a prime example of balance and harmony. In order for this interaction to take place smoothly, well-stocked supplies are essential. For this purpose, around 1000 mg calcium daily and around 310-320 mg (women) or 400-420 mg magnesium (men) must be supplied. This demand ratio also results in the frequently read "optimal ratio" of 2.5:1 (sometimes also 2:1).
However, no specific relationship must be taken into account when taking preparations. In fact, the purpose of taking the medication is paramount here – such as refilling emptied magnesium stores or combating muscle cramps.
If you have to take medication, it is recommended to keep an interval of at least two to three hours between the medication and the magnesium. Otherwise, interactions may occur, for example, with certain antibiotics and osteoporosis medications. The same applies to certain cardiovascular medications. It is best to discuss taking it together in advance with your doctor or pharmacist.
The general recommendations for magnesium are 400-420 mg daily for men and 310-320 mg daily for women. However, in challenging life phases, it may be useful to increase the intake in a targeted manner (more information on this above under “When is magnesium consumption useful?”). If you would like individual advice on magnesium dosing, you can contact a specialist with micronutrient expertise. Your local GP can identify your individual status by means of a special laboratory diagnostic analysis and determine your magnesium dose based on this.
A high dose of magnesium can lead to soft stools or diarrhoea. However, this is not serious and can be prevented by dividing up the intake over the course of the day. The tolerance limit is individual, but the mild laxative effect usually occurs from approx. 300 mg magnesium per administration time point. The body simply excretes any excess magnesium. However, the laxative effect can also be used positively in the event of constipation or digestive problems to promote bowel movements.
Conclusion: If you want to get the most out of life, you should always have enough magnesium. In order to successfully remedy an existing magnesium deficiency, consistent intake over months is the most promising strategy. And in the case of an increased magnesium requirement, an accompanying magnesium preparation is a safe choice. Higher doses should preferably be taken throughout the day to optimise tolerability.
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Further reading:
Barbagallo M, Veronese N, Dominguez L.J. 2022. Magnesium in Type 2 Diabetes Mellitus, Obesity, and Metabolic Syndrome. Nutrients. 2022 Feb; 14(3): 714. Published online 2022 Feb 8. doi: 10.3390/nu14030714
Magnesium: Biochemistry, Nutrition, Detection, and Social Impact of Diseases Linked to Its Deficiency. Fiorentini D et al. 2021. Nutrients. 2021 Mar 30;13(4):1136. doi: 10.3390/nu13041136.
Barbagallo, M.; Veronese, N.; Dominguez, L. J. Magnesium in Aging, Health and Diseases. Nutrients 2021, 13 (2), 463. https://doi.org/10.3390/nu13020463.
Pickering, G.; Mazur, A.; Trousselard, M.; Bienkowski, P.; Yaltsewa, N.; Amessou, M.; Noah, L.; Pouteau, E. Magnesium Status and Stress: The Vicious Circle Concept Revisited. Nutrients 2020, 12 (12), 3672. https://doi.org/10.3390/nu12123672.
Del Gobbo, L. C.; Imamura, F.; Wu, J. H.; de Oliveira Otto, M. C.; Chiuve, S. E.; Mozaffarian, D. Circulating and Dietary Magnesium and Risk of Cardiovascular Disease: A Systematic Review and Meta-Analysis of Prospective Studies123. Am. J. Clin. Nutr. 2013, 98 (1), 160–173. https://doi.org/10.3945/ajcn.112.053132.
Schutten, J. C.; Joosten, M. M.; de Borst, M. H.; Bakker, S. J. L. Magnesium and Blood Pressure: A Physiology-Based Approach. Adv. Chronic Kidney Dis. 2018, 25 (3), 244–250. https://doi.org/10.1053/j.ackd.2017.12.003.
BIOGENA Mikronährstoffcoach. 2024. https://www.mikronaehrstoffcoach.com/de/at/mikronaehrstoffe/micronutrient.magnesium.html#Interaktionen , Zugriff: 7.10.2024.
National Institutes of Health (NIH). Office of Dietary Supplements: https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/, Zugriff: 7.10.2024.
Further literature from the author.
