See proper dosage of magnesium supplements | Working time of magnesium

As an athlete, you may use magnesium supplements before a workout but you may confuse about how long before magnesium works. Along with calcium, phosphorus, sodium, potassium, chloride, and sulfur, magnesium is one of the seven essential minerals required for optimal functioning.

Although we can get most of the magnesium from food alone, however, our body only gets about 30-40% of dietary magnesium naturally.

This means that magnesium deficiency is common, so you can take it as a supplement and it will be beneficial for anyone. Merely, magnesium is present in many forms, such as tablets, sprays, and lotions. Whenever you take magnesium supplements though you must do it correctly so you can absorb optimal absorption to earn good results.

A short guide in the article will tell you about magnesium, its requirements, and importantly how long before magnesium works.

Magnesium (mg) – Essential Mineral

No doubt magnesium is an essential mineral and plays a significant function in over 300 enzymatic reactions in the human body. Among its many functions are maintaining muscle and nerve function, regulating blood pressure, and defending the immune system. Typically, magnesium is an essential mineral for the functioning of our body and yet its key role includes the production of proteins and DNA.

Though we get most of our magnesium intake from a well-balanced and varied diet, sometimes health experts recommend magnesium supplements to address nutritional deficiencies. Many people in the USA take enough magnesium in their diet, that’s why its deficiency symptoms are rare in them.

Natural food Sources:

• Almonds
• Whole grains
• Potato with skin
• Avocado
• Spinach
• Oatmeal
• Brown rice
• Banana
• Beans
• Soy milk
• Peanuts

How long before magnesium works? Magnesium Supplementation

If you’re having trouble meeting your magnesium needs through food, or if you’re not getting enough, truly taking a supplement can help.

Taking magnesium supplements to correct deficiencies has been associated with health benefits. These include improving blood pressure, mood and blood sugar control, and decreasing the risk of developing health problems such as heart disease.

Generally, there are many types of magnesium supplements but they may vary in their absorption rates.  Commonly, better-absorbed forms of this mineral include:

• Magnesium citrate
• Magnesium lactate
• Magnesium aspartate
• Magnesium chloride
• Magnesium malate
• Magnesium titrate

Nonetheless, other factors, such as genetics and lack thereof, can also affect absorption . Further, many studies have shown that some types of magnesium supplements are better absorbed than others while some found no difference between different formulations.

Significantly, the absorption rate is an important factor as it highly influences, how long before magnesium works. Supplements are available in a variety of delivery systems such as tablets, gums, powders, and liquids. Yet, the delivery system doesn’t really matter when it comes to absorption as long as you choose a well-absorbed form like magnesium citrate. So pick what you like.

While buying supplements, choose a US brand as well also the Pharmacopoeia Seal (USP) as it signifies that the compound has been tested for resilience and pollutants.

Proper Dosage – Magnesium Supplements

Principally, the recommended proper dosage of magnesium is 200 to 420 mg per day, but the exact dose depends on the brand of supplement you’re acquiring. Mainly,  the dose depends on your age, secondly gender, and importantly general health. Nevertheless, this does not apply to transdermal magnesium supplements, where the recommended dosage differs depending on the nature of use.

Age	Female	Male
1–3 years	80 mg	80 mg
4–8 years	130 mg	130 mg
9–13 years	240 mg	240 mg
14–18 years	360 mg	410 mg
19–30 years	310 mg	400 mg
31–50 years	320 mg	420 mg
51+ years	320 mg	420 mg

How long before magnesium works? Working Time Of Magnesium

Chiefly to explain how long before magnesium works, the working time of magnesium supplements is worth noting. Predominantly, the rate of action of magnesium relies on the type of magnesium eaten. With the tablet, you may notice improvements after taking consistent supplements for a week. In transdermal form, it works directly, bypassing the digestive system and being quickly absorbed through the skin.

Primarily, magnesium can be broken down and excreted from the body very quickly, usually within 24 hours, so deficiency is common. Largely, This means that to get optimal magnesium intake, even you need to continue to consume it regularly to maintain your levels.

How Long Before magnesium works

Whether you’re taking magnesium to boost your mood, reduce anxiety, or improve sleep quality, the benefits of magnesium supplements all depend on long-term use. For example, a study found that magnesium supplementation improved symptoms of depression in 112 adults, with significant benefits after 2 weeks

Additionally, a study of 46 older adults found that taking 500 mg of magnesium daily for 8 weeks improved several measures of insomnia, including total sleep time, sleep latency, and time to fall asleep. Therefore, you can take it at any time of the day, as long as you can take them regularly. Hence timing, working, and regularity affect how long before magnesium works, greatly.

Some people may find it easier to take supplements in the morning, while others are better off taking them with dinner or before bed. Simply, the key is to create a schedule for taking your daily dose and stick to it. Besides this, the absorption rate of magnesium supplements also impacts how long before magnesium works. Entirely all you need to choose a good branded supplement yet also try to improve the absorption rate.

Improving your magnesium intake through, diet and lifestyle are easier than you think. Completely, you can improve the absorption rate of magnesium by avoiding calcium-rich foods a few hours before or after meals.

Improve Absorption Rate

Instead of avoiding calcium-rich foods, increase magnesium absorption by trying the following steps:

• Eliminating high-dose zinc supplements
• Treatment of low vitamin D levels
• quit smoking
• Choose raw vegetables over cooked ones

Conclusion

Finally, magnesium is one of the most effective minerals for our health and for the optimal functioning of the body. Low magnesium levels can cause many health problems, and deficiencies are surprisingly common. how long before magnesium works depends on the dosage, also how the supplement is administered. Lastly, how long it is administered, and the type of health problem you are trying to alleviate.