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Supplementing with magnesium, a mineral involved in hundreds of reactions in the body, may improve your bone strength, sleep, digestion, and more. Here are simple routines that can enhance magnesium's effects and your holistic health.
1. Eat Magnesium-Rich Foods
Incorporate foods high in magnesium (such as green vegetables, whole grains, seeds, and nuts) into your diet to boost the effects of your supplement.
One caveat: Be mindful that vegetables like spinach contain oxalic acid, which reduces magnesium absorption. Steer clear of these foods when you take magnesium.
2. Drink More Water
Take magnesium with a full glass of water to help your body absorb it.
If you take a magnesium supplement for trouble pooping (constipation), be sure to drink plenty of fluids throughout the day as well.
Hydration is crucial because magnesium helps produce bowel movements by pulling water into the intestines, softening stools (poop). As a general rule, aim for at least eight glasses of water a day to keep bowel movements regular and help magnesium work well.
3. Split Your Dose
Taking smaller amounts of magnesium throughout the day helps your body absorb more magnesium than taking a large dose.
This may also help you avoid supplement side effects such as diarrhea, stomach pain, and heart problems, which can occur at daily dosages above 350 milligrams (mg).
4. Prioritize Sleep
If you take magnesium supplements for sleep, consider the following ways to boost magnesium's effect and help you feel rested:
- Practice sleep hygiene: Try to sleep and wake up at consistent times each day, and avoid screens, caffeine, alcohol, and large meals late in the day.
- Mindfulness practices: Relaxation techniques such as mindfulness, yoga, or meditation may improve your sleep and overall mental health.
- Cognitive-behavioral therapy for insomnia (CBT-I): CBT-I has been proven to help treat chronic trouble sleeping (insomnia) by addressing its root causes.
- Consult your healthcare provider: Your provider may screen for other medical conditions, such as sleep apnea or anxiety, that can cause insomnia, and help you develop an individualized treatment plan.
5. Limit Caffeine
Taking magnesium with caffeinated beverages can reduce the effectiveness of your supplement.
Coffee, sodas, tea, and energy drinks flush fluids out of the body. These drinks can also cause magnesium and other minerals, such as calcium, to be filtered out of the body via urine rather than being moved into the bloodstream.
6. Avoid Alcohol
Alcohol can cause low magnesium levels and keep your supplement from working well.
Chronic drinking may cause you to consume too little magnesium due to malnutrition. Gastrointestinal side effects of alcohol, such as vomiting or diarrhea, also keep magnesium from being absorbed well in the body. In addition, alcohol injures the kidneys and causes them to eliminate too much magnesium.
If your healthcare provider recommends taking magnesium for a deficiency, be mindful that even a single drink may reduce magnesium levels, according to an animal study; more research is needed to verify this effect in humans.
7. Pair Wisely
Taking magnesium with other nutrients and supplements can affect how well it works.
Vitamin D helps the body absorb magnesium, so if you are considering supplement stacking (taking a group of supplements together to optimize their benefits), start here.
On the other hand, large doses of zinc, calcium, iron, phosphorus, or manganese can reduce magnesium absorption and make your supplement less effective.
Discuss any supplements you take with your healthcare provider, pharmacist, or registered dietitian for individualized recommendations and optimal safety.
Read the original article on Verywell Health
