What’s the best way to take Magnesium, and when is it best to take it? Magnesium is available in various forms, from your diet to Magnesium body sprays and lotions.
It’s essential to follow a healthy diet and give your body all the necessary nutrients it needs to help keep it running in tiptop condition. That’s why knowing how to take Magnesium supplements can help ensure you receive enough of this vital nutrient.
Magnesium is an important dietary mineral and one of the key metals used to maintain a healthy, functioning body. However, it’s often difficult to get enough through your diet alone. Typically, only 30% to 40% of the Magnesium in your diet is absorbed by the body, which means that Magnesium deficiency is extremely common.
Read on as we explore how to supplement Magnesium properly with the correct dosages, helping you to boost your Magnesium absorption to optimum levels. We’ll also dive into some of the best ways to take transdermal Magnesium, answering questions about what’s the best time to take Magnesium.
In this guide:
Why supply Magnesium supplements in different forms?
Magnesium supplements are a great alternative method of ensuring we get the level of Magnesium we need and see the benefits of Magnesium. Many Magnesium supplements come in the form of a Magnesium tablet. However, many people find taking supplements difficult or unpleasant. If you struggle to take tablets, there are other Magnesium supplements available for you.
If you have a Magnesium deficiency, transdermal Magnesium sprays and lotions provide an easy way for you to get the Magnesium you need. They are also efficient in topping up the levels you receive through your diet. Magnesium sprays, creams, flakes and gels are all popular transdermal Magnesium products.
These products are particularly ideal as vitamins for children and parents, as children generally don’t enjoy taking Magnesium tablets or eating a Magnesium rich diet. Magnesium sprays and Magnesium creams can be much less stressful for parents to administer.
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How should Magnesium supplements be taken?
Sprays and Lotions
Transdermal Magnesium sprays and lotions are a quick and effective way to replenish your Magnesium levels and prevent Magnesium deficiency. These products can be taken on the move and are available in various forms. Using transdermal Magnesium means the mineral quickly absorbs into the highly porous upper layer of your skin. This passes through to your blood vessels and muscles.
Here are our tips for applying Magnesium sprays and lotions:
- Sprays, lotions, and Magnesium oil can be applied directly on to the skin, where the Magnesium immediately begins to absorb.
- Ensure they are quickly absorbed into the epidermis.
- For lotions and creams, apply 5 ml (four pumps of lotion) onto the body and massage well into the skin to stimulate absorption.
- You can apply anywhere on the body, avoiding sensitive areas and around the eyes.
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Learn more about the benefits of transdermal Magnesium
Bath Flakes
Magnesium flakes and soaks can be added directly into your bath. Ensure you read the instructions on each product to ensure you are adding the right amount. Our bath flakes and soaks work most effectively if you like to relax in the bath for 20 minutes.
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Magnesium Gel
Apply a pea sized amount and massage well into the skin to stimulate absorption. You can reapply whenever needed.
Magnesium Tablets
Due to its laxative nature, Magnesium tablet supplements should be taken with meals. If taken on an empty stomach or between meals, it can cause diarrhoea. If you choose to take Magnesium tablets, try and avoid carbonates, as these are the hardest to absorb.
Most healthcare providers and doctors will recommend that you split the dosage across the day, between day and night. This means that you can divide your daily recommendation into two Magnesium tablets that you’ll take twice a day.
Because you’ll take it every day, it’s important to take a Magnesium tablet regularly. Even if you’re not taking it at the most ideal time, this won’t affect the way it works. It is important to make sure you consume it as prescribed by your doctor.
What are transdermal Magnesium sprays and lotions?
Magnesium Sprays
Magnesium oil used in Magnesium sprays is a concentration of Magnesium chloride, sourced from 1,600 metres below the seabed. At BetterYou, we provide a range of sprays which have been specially formulated for different needs.
Magnesium Lotions and Creams
Magnesium lotions and creams combine the essential benefits of Magnesium chloride with rich, moisturising ingredients. There are lotions and creams available that are designed to aid sleep. Using a lotion or a gel is a more relaxing method of application compared to a Magnesium tablet.
Magnesium Flakes
Magnesium bath flakes, sometimes called Magnesium bath salts, are a highly concentrated form of Magnesium chloride known as Zechstein Magnesium. You can add these to your bath or footbath. Taking a bath with Magnesium products helps promote relaxation and soothes tired and aching muscles.
Here is a list of the benefits of transdermal Magnesium:
- A quick way to replenish your body’s Magnesium
- Can be used on the move, and is ideal for busy lifestyles
- Ideal for people who don’t like taking Magnesium tablets
- Improves your sleep quality, helping you boost energy naturally
- Supports bones in absorbing calcium
Read more about how to use transdermal Magnesium sprays
Magnesium intake and dosage: FAQs
Read on to explore common queries relating to transdermal Magnesium and Magnesium tablet intake and dosage.
What are the Side Effects of Magnesium Deficiency?
Magnesium supplements, such as Magnesium tablets or sprays, may be required if you notice any of the following common symptoms related to Magnesium deficiency:
- Brittle nails and skin issues
- Constipation
- Acid reflux and heartburn
- Loss of appetite and nausea
- Regular muscle cramps and twitches
- Muscles may feel weak or lack energy
- Blood pressure may be higher than normal
- Some tingling and numbness can be felt throughout the body
- Difficulty sleeping
Are Magnesium Supplements Safe?
Yes, Magnesium supplements are safe for children, adults, older adults. If you’re pregnant, you can also boost your Magnesium using pregnancy supplements. You should, however, speak to your doctor to make sure that these supplements don’t counteract any medications you’re taking.
Transdermal Magnesium is a safe and effective method for absorbing Magnesium. Magnesium flakes, lotions, sprays and soaks all provide a pure concentration of Magnesium chloride. Our transdermal Magnesium products are also free from man-made pollutants.
Is it Safe to Take a Magnesium Supplement Daily?
The recommended dose of Magnesium supplements is 200 to 420 mg per day, with specific doses depending on the brand. Magnesium tablets will have a separate dosage to transdermal Magnesium. Recommended doses can also depend on your age and gender.
If you’re taking transdermal Magnesium, there is no upper tolerable limit, so you can re-apply whenever you need. When using flakes or bath soaks, it is recommended to take a Magnesium bath two to three times a week.
Learn more about Magnesium dosages with our guide
How Fast Do Magnesium Supplements Work?
How fast Magnesium works depends on how you take the Magnesium. If you choose to take Magnesium tablets, you’ll start to notice significant improvements a week after you start adding the tablets to your daily routine.
Transdermal Magnesium products begin working straight away, as they’re delivered directly to the epidermis. This bypasses the digestive system, where Magnesium can often be poorly absorbed. This is also why so many people don’t get the Magnesium they need through diet alone.
When Should You Take Magnesium?
Experts suggest taking Magnesium in the evening, due to the calming effect it has on the muscles and nervous system. Try to take Magnesium tablets within one to two hours of going to sleep. Magnesium for sleep helps to relax your muscles so you can enjoy a restful night's sleep.
If you use transdermal Magnesium, rubbing in creams or spray before bed will reduce restlessness throughout the night. The best time to apply creams and lotions is after a bath or shower, as your skin is warm and the pores are open, which aids absorption.
How Long Do Magnesium Supplements Stay In Your System?
Magnesium tablets are generally cleared from your body relatively quickly. Around 70% of the Magnesium you consume is expelled from your body within 24 hours. This is why so many people experience Magnesium deficiency. As transdermal Magnesium supplements are absorbed directly through the skin, they’re an effective and fast-acting solution if you don’t tolerate Magnesium tablets well.
How Long Should I Take Magnesium Supplements For?
You can take Magnesium tablets for years as a long-term supplement. Nevertheless, you should always check with your doctor to make sure that you’re not exceeding the recommended Magnesium dosage. Your doctor will often run regular tests to make sure that your Magnesium levels are within the normal range. Transdermal Magnesium can also be taken for as long as necessary.
What Dosage of Magnesium Supplement Should I Take?
The appropriate dosage of Magnesium supplements depends on your age and any potential health conditions you may have. Here is a table that shows the adequate intake (AI) or recommended daily allowance (RDA) of Magnesium.
|
Age |
Male |
Female |
|
Birth to 6 months (AI) |
30 mg |
30 mg |
|
7–12 months (AI) |
75 mg |
75 mg |
|
1–3 years (RDA) |
80 mg |
80 mg |
|
4–8 years (RDA) |
130 mg |
130 mg |
|
9–13 years (RDA) |
240 mg |
240 mg |
|
14–18 years (RDA) |
410 mg |
360 mg |
|
19–30 years (RDA) |
400 mg |
310 mg |
|
31–50 years (RDA) |
420 mg |
320 mg |
|
51+ years (RDA) |
420 mg |
320 mg |
Table: Recommended Daily Allowance / Intake of Magnesium for adults, infants and children.
Pregnant women can take between 350 and 360 mg of Magnesium to stay healthy during pregnancy and ensure that the baby’s development isn’t affected by a nutrient deficiency. Taking pregnancy supplements will ensure that you are getting the right amount of nutrients for your bundle of joy.
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The side effects of Magnesium
Can Magnesium Tablets Make You Feel Sick?
Feeling sick after taking Magnesium tablets is a common potential side effect. This often occurs when you take Magnesium tablets on an empty stomach.
Can You Overdose on Magnesium Tablets?
It is possible to overdose on Magnesium tablets, and this is also known as hypermagnesemia. Like all supplements, taking a high dosage of Magnesium tablets doesn’t necessarily promise better or faster effects. Hypermagnesemia is rare but can cause the following symptoms:
- Nausea
- Neurological impairment
- Low blood pressure
- Headache
- Flushing
- Diarrhoea
- Irregular heartbeat
Magnesium overdose is much less likely when taking transdermal Magnesium, as the body only absorbs what is required. However, your body may react slightly through itching, stinging or skin dryness the first few times you apply the product. This feeling often subsides as your Magnesium levels increase.
Can Magnesium Tablets Make You Itchy?
Experiencing itching after taking a Magnesium tablet can indicate an allergic reaction. Seek medical attention if you experience a rash, itching or swelling.
If you notice itching after using a transdermal Magnesium product, this is likely an indicator that your body has low levels of Magnesium. You can soothe this sensation by towelling your skin after massaging in the Magnesium.
Magnesium levels and testing
How Do You Check for Magnesium Levels?
Taking a blood test is the most practical way to help you find out if you have a Magnesium deficiency. You can often receive these tests alongside a range of other tests, especially if you have a cardiac arrhythmia that causes your heartbeat to become irregular. If your doctor is unable to detect the reason behind your general weakness or fatigue, they will run a laboratory test for Magnesium serum.
What Are the Correct Levels of Magnesium in Adults?
The correct levels of Magnesium are between 1.7 to 2.2 mg/dL.
Can I Crush Magnesium Tablets?
This depends on the type of Magnesium tablets or pills you’re taking. Some Magnesium tablets can be crushed or chewed, but this is not common. Most Magnesium tablets should be swallowed to deliver the necessary benefits. If you’re not comfortable taking Magnesium tablets, you can always choose a spray or lotion.
Can Magnesium Be Taken with Other Vitamins?
In most cases, Magnesium won’t impact other supplements. Combining Magnesium supplements with other vitamins and minerals can help deliver essential nutrients that can help boost enzyme function in the body.
Here are some vitamins that are commonly taken alongside Magnesium:
Calcium
Magnesium and calcium are often paired together in supplements due to how your body uses them in tandem. Without Magnesium, calcium can deposit itself in soft tissues, kidneys, arteries and cartilage, rather than within the bones, where it has the greatest advantage.
A general rule is to take the same level of calcium as Magnesium. This means taking 500 mg of calcium if you take 500 mg levels of Magnesium. Our Magnesium and calcium lotion is an easy way to get a daily dose of both of these key nutrients at once.
Vitamin D
Magnesium is also known to regulate vitamin D, another essential nutrient for bone health. Studies have shown that vitamin D can’t be metabolized without sufficient Magnesium levels. Similarly, if you take too much vitamin D, it can deplete your Magnesium levels.
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Zinc
Zinc and Magnesium also work together when taken in the right dosage. Magnesium helps your body regulate its zinc levels, while zinc enables it to absorb Magnesium more efficiently. Taking them together is so effective that many oral supplements combine the two. However, it’s always important to check with your GP to confirm your recommended dosage.
Vitamin B
Rather than competing for absorption inside your body, Magnesium and vitamin B work in tandem to help promote a healthy nervous system. One of the key benefits of Vitamin B is that it reduces tiredness and contributes to energy yielding metabolism. It’s also common for people to take vitamin B6 with Magnesium to help ease any mood swings that may occur due to premenstrual syndrome (PMS) symptoms.
Potassium
Potassium and Magnesium are often taken together for some illnesses and diseases. However, they are not often prescribed simply to keep up your recommended mineral intake. It’s fairly easy to reach the recommended allowance of potassium in foods such as bananas, fish and vegetables.
A Better Way to a BetterYou
At BetterYou, we understand that modern life, food production, and our environment make it harder to get the nutrients we need from diet alone. That's why we're here—to offer you a better way to a BetterYou.
As experts in fast, effective supplements, we focus on essential nutrients that help your body function at its best. Using the most bioavailable forms of ingredients and innovative delivery methods like oral sprays and transdermal oils, we ensure quick and efficient delivery of nutrients right where you need them.
Whether you're looking for immune support, better sleep, or enhanced sports performance, we’re available in major retailers. You can find us in Tesco, Holland & Barrett, and Boots, as well as online and on Amazon, making it easy to find the products you need.
