Magnesium can undoubtedly be considered as one of the most important dietary minerals which plays a very prominent role in the proper functioning of the human body. Sometimes it is very difficult to meet the magnesium demands solely through food. During such instances, magnesium supplements are necessary.
So, a lot of people might often wonder what is the best time to take magnesium, its dosage, side effects and overdose. It should be kept in mind that only about 30% – 40% of the magnesium in our diet is absorbed by the body. Because of this, magnesium deficiency is very common these days.
There is nothing wrong in taking a magnesium supplement in the form of a tablet. However, you should keep in mind that you should take these supplements in the correct manner. You should maintain the time of intake, as well as the dose as directed by your healthcare provider.
What is the best time to take magnesium?
Magnesium supplements can be surely considered as an amazing way through which you will be able to maintain the levels of magnesium in your body. These magnesium supplements are usually available in the form of tablets, and they should be taken at the suggested times.
- Some healthcare providers suggest that you split the magnesium dosage between day and night. In other words, you should divide the daily recommended dose into two magnesium tablets which need to be taken twice a day, preferably morning and night.
- However, the majority of them recommended that you take the magnesium supplements in the evening. This is because of the fact that magnesium provides a calming effect on our muscles and nervous system. So, if you take these supplements within one to two hours of going to bed, then you will be able to relax properly.
- Some people might not prefer taking the magnesium supplements in the form of tablets. During such instances, they can try using the transdermal magnesium. Magnesium creams and lotions are also available which can be applied after taking a bath or shower. During this time, the pores will be open and you will be able to enhance the absorption.
- It should be noted that the magnesium tablets have a laxative nature and hence, they should always be taken with meals. Taking the magnesium tablet on an empty stomach or between meals might trigger diarrhea.
Dosage of Magnesium supplement
In case you are curious to find out the best time to take magnesium, you might also want to know in detail about the dosage of magnesium supplements.
- It should be noted that the dosage of magnesium supplement that is prescribed to you will depend on a number of factors, such as age, health, etc.
- The pregnant women should take about 350 and 360 mg of magnesium daily to stay healthy during the pregnancy phase. Otherwise, the development of the baby will be severely affected because of the nutrient deficiency.
- A table which shows the recommended daily allowance (RDA) of magnesium in both males and females according to the age is given below.
| Age | Male | Female |
| Birth to 6 months (AI) | 30 mg | 30 mg |
| 7–12 months (AI) | 75 mg | 75 mg |
| 1–3 years (RDA) | 80 mg | 80 mg |
| 4–8 years (RDA) | 130 mg | 130 mg |
| 9–13 years (RDA) | 240 mg | 240 mg |
| 14–18 years (RDA) | 410 mg | 360 mg |
| 19–30 years (RDA) | 400 mg | 310 mg |
| 31–50 years (RDA) | 420 mg | 320 mg |
| 51+ years (RDA) | 420 mg | 320 mg |
Side effects of magnesium supplements
Now that we know what is the best time to take magnesium and its dosage, let’s take a look at the side effects associated with it.
- The majority of the people who take this supplement have stated that they usually feel sick after taking these tablets. So, feeling sick can definitely be considered as one of the most common side effects of this medication. This effect is mainly seen when we take the magnesium tablets on an empty stomach.
- In certain rare cases, you might experience some itchiness after the intake of this supplement. This side effect occurs because of some allergic reactions, and often it is accompanied by swelling and rashes. During such instances, you must seek medical attention at the earliest.
- Sometimes, you might notice itching after using a transdermal magnesium supplement. However, in this case, itching might be an indication of the low levels of magnesium in your body. During such instances, you can try toweling your skin after massaging in the magnesium. This will help in soothing this itchy sensation.
Magnesium overdose
If you are intending to add magnesium supplements into your daily routine, then knowing the best time to take magnesium is indeed very important. Along with that, you should also take a look at Magnesium overdose.
- Sometimes, it is possible to overdose on magnesium tablets. This condition is known as hypermagnesemia. Some people might think that taking a very high dosage of the supplement will give them faster or better results. But, this assumption is completely false and doing so will lead to magnesium overdose or hypermagnesemia
- People suffering from hypermagnesemia will generally showcase the symptoms listed below.
- Neurological impairment
- Nausea
- Headache
- Flushing
- Low blood pressure
- Irregular heartbeat
- Diarrhea
- In the case of transdermal preparations, instances of magnesium overdose are usually rare. In this case, our body will only absorb what is required. Hence, the cases of overdose are generally not observed. Here, you might notice slight stinging, skin dryness, and itching which will subside gradually.
We have discussed in detail about the best time to take magnesium, its dosage, side effects and overdose. So, it can be ascertained that taking the magnesium supplements one to two hours prior to your bedtime is better, as it will help you to get a good quality sleep. Sometimes, the doctors might advise you to divide the whole dose into half, and take them in the morning and night. In addition to that, you should always make sure that you are taking this supplement with your meal, as it has some laxative effect. If you are confused regarding the intake of this supplement, then you should discuss with your healthcare provider regarding the same. They will prescribe the dosage correctly, along with the time of intake.
