May 4, 2023, 3:13 am | Read time: 6 minutes
Magnesium is one of the most important minerals we consume through our diet. Athletes, in particular, should ensure they get enough. But when should it be taken–before or after a workout? And what else should be considered?
Even people who don’t focus much on healthy eating likely know that minerals such as iron, magnesium, and calcium are important for our bodies. They are involved in our metabolism, ensuring the body is fully functional and efficient. However, those who consistently eat unhealthily or lead an unhealthy lifestyle risk a deficiency in these essential minerals. Particularly with magnesium, high physical exertion can also trigger a deficiency. Those who experience a lot of stress, engage in sweat-inducing sports, or are heavily dehydrated due to frequent alcohol consumption need sufficient magnesium. But how can you best supply your body with it? When should magnesium be taken as a supplement–for example, before or after exercise? We investigated and consulted nutrition expert and diabetologist Dr. Matthias Riedl on the matter.
Overview
How much magnesium do you need daily?
To stay healthy, the German Nutrition Society (DGE) recommends that adult men consume 350 milligrams of magnesium daily. Adult women need about 300 milligrams.1 To achieve these levels, the DGE suggests frequently consuming the following foods2:
Legumes such as beans, peas, and lentils, green leafy vegetables, as well as fish and seafood, are also good sources of magnesium. Even dark chocolate with a high cocoa content is recommended in this regard and is preferable to milk chocolate. However, those who rarely include the listed foods in their diet might be under-supplied with the mineral. Whether this is actually the case can only be determined by a doctor through a blood test.
However, the following symptoms can also indicate a magnesium deficiency:
- Persistent fatigue
- Frequent muscle cramps and twitches (e.g., in the calves)
- Digestive issues
- Restlessness
- Heart palpitations
- Headaches
- Irritability
Read more in this FITBOOK article: 6 symptoms that may indicate a magnesium deficiency
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Who should consider a magnesium supplement?
Those who rarely consume magnesium-rich foods or have an increased need (such as through a lot of sports) can supplement with magnesium. However, it should not be overdone, as an overdose can lead to unwanted effects like diarrhea and gastrointestinal issues, according to the Consumer Center.3 Therefore, the additional daily dose of 250 milligrams of magnesium recommended by the Federal Institute for Risk Assessment should not be exceeded. Supplements with higher doses are discouraged unless prescribed by a doctor due to a deficiency.
“Supplementing with magnesium can be beneficial for athletes, as the need increases by ten to twenty percent compared to rest,” explains Dr. Riedl. According to the expert, supplementing over several weeks can improve physical performance–such as jumping ability.
Magnesium–capsules or effervescent tablets?
When choosing a supplement, there are several factors to consider, as Dr. Riedl explains: “It is more sensible to opt for capsules instead of effervescent tablets, as the latter often contain many additives. These could be glycerol, sweeteners, or citric acid. In the capsules, however, there is only pure magnesium.”
The type of magnesium compound is also important. The body can better absorb organic compounds like magnesium citrate or so-called chelate through the mucous membrane. Cheaper magnesium supplements are often made from inferior inorganic magnesium salts like magnesium carbonate or magnesium oxide, which our intestines cannot absorb as well.
Also interesting: The best magnesium supplements of 2023
When to take magnesium
In fact, the exact time of day–whether morning or evening, before or after exercise–is not crucial for taking magnesium, as Dr. Matthias Riedl confirms. “However, the evening hours are recommended, as this can prevent possible nighttime muscle cramps,” the expert notes. Taking the magnesium supplement in the evening or after exercise optimally contributes to muscle recovery and a good night’s sleep.
Exception: In endurance sports, supplementation during the activity is advisable, as magnesium loss through sweat is increased, says the expert.
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What else is important when taking magnesium?
It is crucial to take it regularly and daily over a longer period. Therefore, it is best to develop a routine. “It is recommended to supplement magnesium for several weeks to fully unfold its effects,” says the diabetologist.
For example, a study with 130 migraine patients found that taking a magnesium-containing supplement reduced the frequency of migraines.4 Participants reported fewer migraine days during the three-month intake period than before. Another study with 46 older patients with sleep problems showed that daily intake of 500 milligrams of magnesium over eight weeks improved their sleep quality.5
Take magnesium with a meal
To avoid digestive issues like diarrhea and to better tolerate magnesium, it is recommended to take it with a meal.6 “If you are prone to nausea, the magnesium supplement should not be taken on an empty stomach but with a meal,” explains the nutrition expert.
Whether to take magnesium before or after exercise also depends on whether you prefer to train on an empty stomach or not. In the first case, consuming magnesium can quickly lead to digestive problems during the workout.
Consider possible interactions with other medications
Interactions with medications should also be considered. For example, those taking antibiotics or HIV medications should ask their doctor whether or at what interval magnesium can be taken. According to Dr. Riedl, a time interval of at least two hours should be maintained. Even other supplements like calcium, iron, zinc, vitamin E, and protein can inhibit the absorption of magnesium.
Therefore, anyone planning to take magnesium long-term should consult their doctor to determine if it is advisable in their specific case and whether any interactions might occur.
Sources
- 1. German Nutrition Society: Reference values for magnesium intake (accessed May 3, 2023)
- 2. German Nutrition Society: Questions and answers about magnesium (accessed May 3, 2023)
- 3. Consumer Center: Magnesium–what to consider? (accessed May 3, 2023)
- 4. Gaul, C., Diener, H.C., Danesch, U. (2015). Migravent Study Group. Improvement of migraine symptoms with a proprietary supplement containing riboflavin, magnesium, and Q10: a randomized, placebo-controlled, double-blind, multicenter trial. The Journal of Headache and Pain.
- 5. Abbasi, B., Kimiagar, M., Sadeghniiat, K. et al. (2012). The effect of magnesium supplementation on primary insomnia in the elderly: A double-blind placebo-controlled clinical trial. Journal of Research in Medical Sciences.
- 6. University of Rochester Medical Center. Magnesium (accessed May 3, 2023)