Nutrition : How to Best Absorb Magnesium Supplements

Nutrition : How to Best Absorb Magnesium Supplements


My name is Christine Marquette. I’m a registered
dietitian with Austin Regional Clinic, and I’ve had people ask how do they best absorb
magnesium supplements. Magnesium is actually best absorbed if it is taken with calcium
and vitamin C, and this happens to be one mineral that actually is absorbed best if
taken on an empty stomach. The problem, if you have already eaten a meal that has protein
or fat or a lot of fiber is those items actually slow the absorption of the magnesium, so it
is best to take it either first thing in the morning or before you go to bed. Another thing
to keep in mind is you do want to avoid excess alcohol, because alcohol can actually cause
your body to excrete a majority of your magnesium. And another thing to keep in mind is you want
to avoid soft drinks. Soft drinks often have a very high amount of phosphates, and the
phosphates will actually bind your magnesiums, so again, you won’t be absorbing very much
of that supplement. So just remember, when taking magnesium, choose a magnesium supplement
with calcium, and include vitamin C as well, and take on an empty stomach, either in the
morning or before you go to bed.

29 thoughts on “Nutrition : How to Best Absorb Magnesium Supplements

  1. Good advice. Avoiding all caffeine
    is also a good idea. IMO, this is why
    observant Mormons look so good.
    They avoid alcohol and caffeine
    and work under their own steam.
    A radical concept for most ppl.

  2. @Kendo1123 vitamin c isnt required, it just helps the uptake she sais. Just take a bit more if u skipp vit c. Magnesium relaxes muscles, and therefor helps to pump blood around. PRobably thats why u feel tingles. If they hurt too much u might have to stop. If it goes away after a couple of weeks continue.

  3. No sugar, no calories, no salt, just a great way to end leg cramps. Ez. Find that green box at Walmart or amazon

  4. So from what I can gather, absorption of magnesium is quite difficult and that is why we take the right steps to give it every chance to be absorbed? How long do you think I can eat something after I've taken a tablet?

  5. Hi, Magnesium citrate or glycinate would be your best choices. For the vitamin C, you should take the buffered vitamin C so as not to upset your stomach. for your calcium, take a supplement that is combined with Vitamin D, as this allows the calcium to be absorbed much efficiently. Good health to you.

  6. Do not drink magnesium sulfate for a magnesium supplement. It is high in sodium and not good for you. Use it to make a detox hot bath only. If you are constipated take some benefiber.

  7. So, magnesium should be taken together with vitamin C? At the same time? at different times? sorry, I am just not clear about that. I know that there are some supplements like calcium that come together with magnesium and Vit. D but would you add Vit C to that? or should you take Vit C at different intervals?
    thaks.

  8. She doesn't really know what she is talking about. If you are like most people and have a magnesium deficiency the best ways are magnesium oil rubbed into your skin, an epsom salt bath also absorbed by your skin, or magnesium glycinate chelated in pill form (for some it's hard to believe anything will work if you don't swallow it) Make sure it doesn't have calcium with it and take it on an empty stomach because it is absorbed best ALONE. No competition and it is best absorbed.

  9. Why should we take calcium and magnesium together? I keep hearing differing and conflicting advice. Some people say take it together and some people say take it separately. Someone, help!

  10. She says nothing about what form of magnesium to take.  For example magnesium oxide is very poorly absorbed by the body (5%) whereas magnesium citrate or magnesium glycinate is very well absorbed.  And taking magnesium on an empty stomach is most likely to give you diarrhea.  I would agree that taking it before you go to bed for the reason that magnesium is a muscle relaxant and will aid a good night's sleep.  Also, she says nothing about magnesium being absorbed through the skin as in magnesium oil rubs or taking a magnesium sulphate (Epsom salt) bath.

  11. Thank you! Plain simple and straight to the point! ♥️
    I know some videos may take a little while longer.👌🏽😊

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