Everyone’s talking about magnesium supplements these days, which makes sense: Finding ways to relax is important in our hyper-busy world. However, it’s important to recognize symptoms of magnesium deficiency before you decide introducing a supplement into your routine. We spoke with Dr. Álvaro Campillo, a gastroenterologist and partner at the supplement brand Kobho Labs for an expert’s guide to the best magnesium supplements.
“Magnesium is an ion with over 200 functions within its cells, many of which are crucial for sleep, healing the central nervous system, and muscle repair. Which is why it’s ideal to take at night,” says Campillo. Magnesium plays a key role in many bodily functions, but deficiency is common. While the symptoms of magnesium deficiency vary, there are some key signals to look out for:
- Irritability
- Chronic fatigue
- Frequent headaches
- Repeated respiratory problems
- Muscle cramps
- Depressive symptoms
- Symptoms related to metabolic risk or diabetes
Can everyone take magnesium supplements?
Magnesium supplements have become increasingly popular, but do check the formulation of each supplement to ensure it’s suitable for you. According to Campillo, “it’s essential to include magnesium in your diet, especially if you suffer with chronic inflammatory diseases, migraines, fibromyalgia, osteoporosis or poor sleep. These conditions all require higher levels of magnesium for optimal health and performance.”
Common dietary sources of magnesium include nuts, avocados and dark leafy greens, but if you can’t get enough magnesium from your diet alone, quality magnesium supplements are a safe option well tolerated by most people. The NHS recommended daily intake of magnesium is 300 milligrams for men and 270 milligrams for women, and the latter figure increases depending on your circumstances. Breastfeeding people, for example, often require even more. If in doubt, consult your doctor for the best dosage for your needs.
When should I take magnesium?
Taking magnesium at night helps to relax the body and can improve the quality of your sleep. A good time to take your supplement is around two hours after dinner. “Magnesium is poorly absorbed and has low bioavailability when in the presence of calcium, proteins or phosphates,” says Campillo. “Therefore, try to leave a two hour gap after dinner to achieve maximum absorption and enhance its benefits.”
The best magnesium supplements, according to experts
A version of this article first appeared on Vogue España.
