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This article was co-written by Anne Dunev, PhD, NP, ACN. Anne Dunev is a registered dietitian, naturopath and owner of Well Body Clinic, a clinic in Los Angeles, California. With over 25 years of experience, Anne specializes in herbal medicine, functional medicine, women’s health, hormonal balance and digestion. Anne holds a bachelor’s degree in health sciences from Ohio State University and a doctorate in naturopathic medicine. Additionally, Anne holds a postdoctoral certificate in applied clinical nutrition from the University of Southern California Health Sciences. She teaches clinical nutrition, kinesiology and soft tissue manipulation at the College of Naturopathy in London, UK. She has been a speaker at International Health Festivals in Sun Valley, Idaho and St. Hill, UK. Anne has also been a guest on over 150 radio and television shows. She is the author of a book on weight loss titled “The Fat Fix Diet”.
There are 19 references cited in this article that you can view at the bottom of the page.
This article has been viewed 19,401 times.
Magnesium has many physical and mental health benefits. Even so, many people don’t absorb enough magnesium to reap the benefits. [1] X Research Source The best way to make sure your body gets the magnesium it needs is a diet rich in magnesium-rich foods like vegetables, almonds, legumes, and whole grains. However, if your diet is lacking in magnesium, you need to take a daily supplement. To take advantage of supplements, you need to make sure your body is absorbing magnesium.
Steps
Determine Your Magnesium Needs
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Understand the importance of magnesium. Every part of the body needs magnesium to function properly. [2] X Research Source Magnesium supports several important functions, including:
- Controls the function of muscles and nerves
- Maintain proper blood pressure and blood sugar
- Make protein, bone and DNA
- Controlling calcium content [3] X Research Source
- Helps to sleep and relax [4] X Research Source
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Understand magnesium absorption. Although very important, sometimes it is difficult for our body to tolerate enough magnesium. This is mainly because many people do not add magnesium to their diet. However, there are other factors that limit absorption, such as:
- Too much (or not enough) calcium [5] X Research Source
- Health causes such as diabetes, Crohn’s disease or alcoholism [6] X Trusted Source PubMed Central Go to source
- Drugs that inhibit absorption [7] X Trusted Source PubMed Central Go to source
- Another reason that many people, especially Americans, are deficient in magnesium is due to the depletion of magnesium in the soil. This led to a significant reduction in the yield of the following crop.
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Determine how much magnesium you need to tolerate. This varies depending on age, gender and other factors. In general, adult men should not exceed 420 mg per day and women should not exceed 320 mg.
- You should consult your doctor about the amount of magnesium you need to take, especially if you think you may be deficient.
- Make sure to check the magnesium in the multivitamin you use to make sure you’re not taking too much magnesium. The same goes for calcium, as calcium is also commonly found in magnesium supplements.
- Remember to take chronic medical conditions into account. Conditions such as gluten-sensitive bowel disease and Crohn’s disease affect magnesium tolerance. [8] X Source of Study They can also cause magnesium deficiency due to diarrhea.
- Notice the effects of age. The body’s ability to absorb magnesium decreases as we age. The excretion of magnesium will also increase. [9] X Research Source Studies also show that as we age, our diets tend to be lower in magnesium. Older people should also take medications that are more reactive to magnesium.
- Always talk to your doctor before giving your child a magnesium supplement. [10] X Research Source
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Look for signs that you’re not getting enough magnesium. If you have a short-term magnesium deficiency, you won’t notice any symptoms at all. [11] X Source of Research However, if you regularly do not tolerate enough magnesium, you will start to have the following symptoms: [12] X Source of Research
- Dizzy
- Vomiting
- Doesn’t taste good
- Tired
- Muscle spasms or cramps
- If your magnesium deficiency is severe, you may experience tingling or numbness. Convulsions, arrhythmias, and even personality changes can also occur.
- If you are constantly experiencing these problems, see your doctor.
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Try oral magnesium tolerance. Unless you’re suffering from magnesium intolerance, you’ll get enough magnesium if you eat the right foods. You should consider controlling your diet before taking supplements. Magnesium-rich foods include: [13] X Research Source
- Almonds such as almonds and Brazil chestnuts
- Nuts like pumpkin seeds and sunflower seeds
- Soybean products such as tofu
- Fish such as halibut and tuna
- Dark green leafy plants like spinach, kale, and chard
- Banana
- Chocolate and cocoa powder
- Various spices such as coriander, cumin and sage
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Choose magnesium supplements. If you decide to take a supplement, choose one that contains easily absorbed magnesium. Supplements containing such magnesium include: [14] X Research Source
- Magnesium at-patach. This type of magnesium is combined (bound) with acetaceous acid. This is an amino acid commonly found in protein-rich foods that makes it easier to tolerate magnesium. [15] X Research Source
- Magnesium silicate. Derived from the magnesium salt of citric acid. The concentration of magnesium is quite low, but is easily absorbed. This type of magnesium has a mild laxative effect. [16] X Research Source
- Magnesium lactate. This is a medium concentrated form of magnesium commonly used to treat digestive ailments. People with kidney problems should not take this type of magnesium. [17] X Research Source
- Magnesium chloride. It’s also another easily absorbed form of magnesium that also supports kidney function and metabolism.
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Look for signs that you’re using too much magnesium. While getting too much magnesium through the diet is very unlikely, you can absorb excessive magnesium from supplements. This can lead to magnesium toxicity, which causes the following symptoms: [18] X Research Source
- Diarrhea
- Dizzy
- Abnormal numbness
- In the most severe cases, irregular heartbeat and/or cardiac arrest may occur
Helps the Body Absorb Magnesium
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Talk to your doctor about the medication you are taking. Magnesium supplements may interfere with medications that treat disease. Some medications also affect the absorption of magnesium supplements. These drugs include [19] X Research Sources :
- Diuretic
- Antibiotic
- Bisphosphonates, eg prescription drugs for osteoporosis
- Medicines used to treat acid reflux disease
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Consider taking more vitamin D. Some studies suggest that increasing vitamin D can help your body absorb magnesium. [20] X Trusted Source PubMed Central Go to Source
- You can eat foods rich in vitamin D like tuna, eggs, and fortified cereals.
- You can also get vitamin D from sun exposure.
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Maintain mineral balance. Some minerals make it harder for your body to tolerate magnesium. You should avoid taking mineral supplements at the same time as taking magnesium supplements. [21] X Research Source
- Specifically, excess or lack of calcium in the body can make it harder to absorb magnesium. Avoid getting too much calcium while taking magnesium supplements. [22] X Research Source Also, don’t abstain from calcium completely as that can limit magnesium absorption.
- Studies show that magnesium and potassium levels seem to be related. The nature of this relationship has not yet been clearly verified. [23] X Trusted Source PubMed Central Go to source Therefore, you should not overindulge or abstain from potassium if you want to increase your magnesium content.
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Reduce alcohol consumption. Alcohol increases urinary magnesium excretion. Studies show that alcoholics have low magnesium levels. [24] X Trusted Source PubMed Central Go to source
- Alcohol causes a dramatic increase in magnesium and other electrolytes excreted in the urine. [25] X Trusted Source PubMed Central Go to the source This means that even moderate drinking can lower your magnesium levels.
- People who are in the process of alcohol withdrawal have the lowest magnesium levels.
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Be especially cautious with magnesium content if you have diabetes. If this disease is not well controlled through diet, lifestyle, and drug treatment, magnesium deficiency can occur. [26] X Research Sources
- Diabetes causes a lot of magnesium to be excreted in the urine. As a result, magnesium levels can drop rapidly if not tightly controlled.
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Take magnesium during the day. Instead of taking a dose, take small amounts of magnesium throughout the day after meals with a full glass of water. It will be easier for your body to absorb magnesium that way.
- Some experts suggest taking magnesium supplements on an empty stomach if you have tolerance issues. Sometimes minerals in the food you eat in your stomach can affect your ability to absorb magnesium. However, this will sometimes cause stomach pain. [27] X Research Source
- In fact, as recommended by the Mayo Clinic (a hospital and medical research organization in the United States), magnesium should only be taken after eating. Taking magnesium on an empty stomach can lead to diarrhea. [28] X Trusted Source Mayo Clinic Go to Source
- Long-acting and controlled medications can aid in magnesium absorption. [29] X Research Sources
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Control what you eat. Like minerals, there are foods that limit the easy tolerance of magnesium. Avoid the following foods when you take magnesium supplements:
- Foods that are too high in fiber and lactic acid include: bran or whole grain products like brown rice, barley or whole grain bread.
- Foods high in oxalic acid include: coffee, tea, chocolate, green leafy vegetables, and nuts. [30] X Research Source Steaming or boiling foods high in oxalates can reduce this to some extent. Eat cooked spinach instead of salads. Soaking beans and certain grains before cooking also helps.
Advice
- For most people, dietary changes to increase magnesium absorption will suffice. However, if you take supplements according to the recommended dosage, there is no harm.
- Sometimes people feel better when they take magnesium supplements even if their blood tests are “same number” for a reasonable magnesium level. That helps many people feel healthier, and improves skin and thyroid function.
Warning
- Magnesium deficiency can lead to fatigue, a weakened immune system, and muscle cramps. In the most severe cases, mental confusion, anxiety, panic attacks, weight gain, premature aging, and dry, wrinkled skin can occur.
- People with particularly low magnesium levels must have regular intravenous magnesium infusions.
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This article was co-written by Anne Dunev, PhD, NP, ACN. Anne Dunev is a registered dietitian, naturopath and owner of Well Body Clinic, a clinic in Los Angeles, California. With over 25 years of experience, Anne specializes in herbal medicine, functional medicine, women’s health, hormonal balance and digestion. Anne holds a bachelor’s degree in health sciences from Ohio State University and a doctorate in naturopathic medicine. Additionally, Anne holds a postdoctoral certificate in applied clinical nutrition from the University of Southern California Health Sciences. She teaches clinical nutrition, kinesiology and soft tissue manipulation at the College of Naturopathy in London, UK. She has been a speaker at International Health Festivals in Sun Valley, Idaho and St. Hill, UK. Anne has also been a guest on over 150 radio and television shows. She is the author of a book on weight loss titled “The Fat Fix Diet”.
There are 19 references cited in this article that you can view at the bottom of the page.
This article has been viewed 19,401 times.
Magnesium has many physical and mental health benefits. Even so, many people don’t absorb enough magnesium to reap the benefits. [1] X Research Source The best way to make sure your body gets the magnesium it needs is a diet rich in magnesium-rich foods like vegetables, almonds, legumes, and whole grains. However, if your diet is lacking in magnesium, you need to take a daily supplement. To take advantage of supplements, you need to make sure your body is absorbing magnesium.
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