How to take magnesium

What you need to know when taking magnesium

FAQ’s: What is the right way to take magnesium?

If you want to ensure a balanced magnesium intake and prevent any magnesium deficiency, we recommend taking a magnesium supplement with biocompatible magnesium citrate. Magnesium citrate naturally occurs in the human body, so it is very easily absorbed and fast-acting. If you also want to know how to take magnesium properly, we have the answers to your questions.

Compensate for and prevent magnesium deficiency

The World Health Organisation (WHO) specifies a daily dose of 300 mg magnesium to treat magnesium deficiency. In the case of acute symptoms, e.g. calf cramps, the intake should continue even after the symptoms have disappeared, as magnesium levels can take around four weeks to replenish. Among Diasporal® products it is your choice whether a single daily dose is the best way to satisfy your requirements or whether you prefer to take a lower dose twice or three times a day.

Factors such as stress, exercise, illness (e.g. diabetes) or the use of certain medications (e.g. diuretics) may have a considerable impact on your magnesium demand.

Read on to find out which illnesses and medication can influence the magnesium balance.

How to take magnesium correctly

Not all magnesium is the same. We recommend using a product with an organic magnesium compound, such as magnesium citrate. Magnesium citrate naturally occurs in the human body, so it is biocompatible and fast-acting.

Basically, you can take magnesium citrate at any time of day and before or after meals. If you suffer from calf cramps at night, however, it may be useful to take magnesium in the evening before going to bed. Magnesium levels always fall slightly at night, which can easily lead to cramps.

Athletes should take magnesium after exercise (if possible), because the mineral relaxes the muscles, which is not conducive to performance. Magnesium can have a laxative effect on sensitive persons.

Learn more about Magnesium & sports here.

Side-effects

When you start taking magnesium, you may occasionally experience loose stools or diarrhoea. This is harmless and generally stops of its own accord. You should, however, reduce the dose of magnesium at this point, as loose stools are a sign that the intestine cannot absorb any more of the mineral.

Overdose?

Depending on the severity of a magnesium deficiency, sufferers may require a daily dose of 300 mg or more. If you have taken too much magnesium by mistake, you will probably notice that you have loose stools as a result. Consult your doctor if in doubt.

Good to know:

If the kidneys are working normally, excess magnesium is simply excreted in the urine. So it is virtually impossible to take an oral overdose.

Take magnesium and calcium separately

If high-dose magnesium and high-dose calcium are taken simultaneously (e.g. 300 mg magnesium and 1000 mg calcium), each mineral may well interfere with the other’s absorption in the intestine. We thus recommend that high-dose magnesium and high-dose calcium products are taken two to three hours apart.

Recommendation: Take calcium in the morning, magnesium in the evening. This does not apply to low-dose combination products.

Magnesium deficiency: when do you need to talk to your doctor?

If you suffer from severe kidney function problems or a slow heart rate (bradycardia), you should only take magnesium following consultation with a doctor. Some pharmaceutical substances, such as aminoglycoside antibiotics, cisplatin and cyclosporin A, can cause magnesium to be excreted more quickly by the kidneys. This may require the dose to be adjusted accordingly. Like high-dose calcium, fluorides and tetracycline antibiotics influence magnesium absorption in the intestine. So taking these as well as magnesium, it is best to take the respective products two to three hours apart.