The popularity of magnesium supplements has been skyrocketing lately. In our hyper-busy lives, the growing demand for something that helps us relax is perfectly understandable. However, it is also essential to recognise the symptoms of magnesium deficiency and understand the best to take it before you decide to up your intake. We spoke with Álvaro Campillo, a general and digestive surgeon and a partner at Kobho Labs—a Spanish supplement firm to know more.
"Magnesium is an ion with over 200 functions within cells, many of which are crucial for sleep, central nervous system healing, and muscle repair. This is why it's ideal to take it at night," says the expert. Given its essential role in numerous bodily functions, similar to the importance of vitamin D, it's not surprising that magnesium deficiency is quite common. Dr. Campillo points out that while the symptoms of magnesium deficiency can be varied, several key signs are worth noting:
- Irritability
- Chronic fatigue
- Frequent headaches
- Repeated respiratory problems
- Muscle cramps
- Depressive symptoms
- Symptoms related to metabolic risk or diabetes
Can everyone take magnesium supplements?
The surge in popularity of magnesium supplements is well-justified. However, it is crucial to analyse the formulation of each supplement to know its suitability for different individuals. "Magnesium is vital for our metabolic, muscle, energy, immune system, and nervous system health," says Campillo. "According to published studies, 9 out of 10 adults are deficient in it. Therefore, it's essential to include magnesium in our lives, especially for those with chronic inflammatory diseases, migraines, fibromyalgia, osteoporosis risk, poor sleep, or athletes. These conditions all require higher levels of magnesium for optimal health and performance."
The best time to take magnesium supplements
Taking magnesium at night helps relax the body and improve sleep quality. However, the doctor points out there is an ideal time to take it: two hours after dinner. "Magnesium is poorly absorbed and has low bioavailability when in the presence of calcium, proteins, or phosphates. Therefore, it is advisable to separate its intake from dinner by about two hours to achieve maximum absorption. This way, we can enhance its effects," he explains.
Pills or drinkable solutions?
The choice of format—whether pills, gummies, or drinkable solutions—depends on how well the body absorbs the active ingredient and how easy it is to consume. Dr Campillo emphasises the advantages of a drinkable solution as it is most effective and easy to consume.
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