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How to Maximize Magnesium Absorption: 10 Key Tips for Feeling Your Best

Magnesium is an essential mineral that plays a vital role in hundreds of biochemical reactions in the body. Getting enough magnesium ensures your body functions optimally. However, many people do not get adequate magnesium from diet alone. Up to 80% of Americans may be deficient in this critical mineral.

Taking a magnesium supplement can help fill the gap between what you get from food and the recommended daily intake. However, not all magnesium supplements are created equal. The type of magnesium, dosage, and how you take it impact how much your body absorbs.

Follow these 10 tips to maximize absorption from your magnesium supplement:

Why Magnesium Matters for Health

Magnesium is involved in over 300 enzyme systems in the body. It plays a key role in:

  • Energy production
  • Protein synthesis
  • Regulating blood pressure
  • Regulating blood sugar
  • Neurotransmitter function
  • Muscle and nerve function
  • Bone health
  • Immune system regulation

Getting adequate magnesium ensures your body can carry out these vital functions. Deficiency can lead to symptoms like muscle cramps, insomnia, anxiety, migraines, and more.

2. Signs You May Be Deficient in Magnesium

How to Maximize Magnesium Absorption: 10 Key Tips for Feeling Your Best

Some signs that your magnesium levels may be too low include:

  • Muscle cramps or twitches
  • Trouble sleeping
  • Anxiety or depression
  • High blood pressure
  • Type 2 diabetes
  • Osteoporosis
  • Headaches or migraines
  • Fatigue
  • Low exercise tolerance

If you regularly experience any of these symptoms, increasing your magnesium intake may help provide relief.

3. Choosing the Best Magnesium Supplement

The two main types of magnesium supplements are magnesium oxide and magnesium citrate. Magnesium oxide has higher elemental magnesium content per dose, but magnesium citrate is better absorbed.

For example, Nature Made High Potency Magnesium 400 mg softgels provide 133 mg elemental magnesium from magnesium oxide. Meanwhile, Nature Made Extra Strength Magnesium Oxide 400 mg softgels have 100 mg elemental magnesium from magnesium oxide.

Studies show fractionated magnesium oxide formulas like Nature Made High Potency Magnesium have improved bioavailability compared to standard magnesium oxide. The smaller particle size leads to better solubility and absorption.

4. Take Magnesium With Food for Optimal Absorption

How to Maximize Magnesium Absorption: 10 Key Tips for Feeling Your Best

Taking magnesium supplements with food can enhance absorption. Having food in your stomach stimulates the release of gastric acids and digestive enzymes that help break down the supplement.

One study found that taking magnesium oxide capsules with a meal increased absorption by 15% compared to taking it while fasting.

Aim to take your magnesium supplement with a balanced meal containing protein, fat, and carbohydrates. This further aids the supplement breakdown process.

5. Pair Magnesium with Vitamin D for Enhanced Effects

Taking vitamin D with magnesium can lead to greater absorption. Vitamin D helps regulate levels of magnesium in the blood by influencing absorption in the intestines.

One study showed that giving vitamin D deficient patients vitamin D supplements for 20 weeks significantly increased magnesium absorption and plasma levels.

If you take a vitamin D supplement, try taking it along with your daily magnesium for optimal synergistic effects.

6. Massage Magnesium Oil into Skin for Faster Absorption

Applying magnesium oil or gel to the skin enables efficient transdermal absorption. Magnesium absorbs well through the skin since it is lipid-soluble.

Massaging magnesium oil containing magnesium chloride into your skin can promote muscle and tissue absorption. This bypasses the digestive process for rapid effects.

Using magnesium oil on areas like the legs and arms also avoids potential laxative effects sometimes seen with oral magnesium.

7. Use Epsom Salt Baths to Absorb Magnesium

Taking relaxing, hot Epsom salt baths provides a soothing way to increase your magnesium levels. Epsom salts are made up of magnesium sulfate.

Research shows magnesium from Epsom salts is readily absorbed through the skin when dissolved in bath water. Magnesium sulfate binds with water molecules, allowing efficient penetration.

Aim for at least 12-15 minutes in an Epsom salt bath to give the magnesium time to fully absorb into cells and tissues.

8. Get Plenty of Sleep to Help Your Body Absorb Magnesium

How to Maximize Magnesium Absorption: 10 Key Tips for Feeling Your Best

Getting enough high-quality sleep enables your body to fully absorb and utilize magnesium from supplements and diet. Too little sleep can negatively affect absorption.

One study found that even a single night of sleep deprivation decreased serum magnesium levels by 15% in healthy men. Chronic low sleep leads to a high risk of deficiency.

Aim for 7-9 hours per night to support magnesium absorption and optimal health.

9. Manage Stress to Allow Magnesium Absorption

High stress levels cause your body to rapidly deplete magnesium stores. Stress hormones like cortisol trigger magnesium excretion through urine.

Making time for stress management techniques like yoga, mindfulness, and meditation can help normalize cortisol. This supports healthy magnesium balance.

Getting enough magnesium also helps your body better cope with stressors. Supplementing can replenish low reserves caused by chronic stress.

10. Stay Hydrated to Help Magnesium Work Properly

How to Maximize Magnesium Absorption: 10 Key Tips for Feeling Your Best

Drinking adequate water is key for allowing magnesium absorption and utilization. Dehydration or low fluid intake can lead to inadequate absorption from the gut.

Magnesium requires water to be transported throughout your system to cells and tissues. Being well hydrated provides an optimal environment.

Drink at least 2-3 liters of water daily when supplementing with magnesium to maximize effects.

Optimizing magnesium intake is crucial for overall wellbeing. Follow these research-backed tips to ensure your body properly absorbs magnesium from supplements or diet. Correcting a deficiency can provide tremendous benefits if you currently experience symptoms like muscle cramps, anxiety, headaches, and trouble sleeping.

Magnesium is an essential mineral that plays a vital role in hundreds of biochemical reactions in the body. Getting enough magnesium ensures your body functions optimally. However, many people do not get adequate magnesium from diet alone. Up to 80% of Americans may be deficient in this critical mineral.

Signs You May Be Deficient in Magnesium

Some signs that your magnesium levels may be too low include:

  • Muscle cramps or twitches
  • Trouble sleeping
  • Anxiety or depression
  • High blood pressure
  • Type 2 diabetes
  • Osteoporosis
  • Headaches or migraines
  • Fatigue
  • Low exercise tolerance

If you regularly experience any of these symptoms, increasing your magnesium intake may help provide relief. Don’t ignore the signals your body is giving you. Pay attention to muscle cramps, especially in the legs and feet which can indicate your body desperately needs more magnesium.

Insomnia is another clue you may not be getting enough magnesium. Magnesium helps calm the nervous system and muscles to promote restful sleep. Tossing and turning all night could mean you need more of this relaxing mineral.

Mood issues like anxiety, irritability, and depression can also arise when magnesium levels are too low. Magnesium is needed to regulate neurotransmitters that control your mood. Popping a supplement may help you feel more relaxed and positive.

If your blood pressure is higher than normal, upping your magnesium intake can potentially bring it down. Studies show magnesium supplementation helps reduce blood pressure in people with hypertension.

Those with type 2 diabetes often have lower magnesium levels. This mineral helps control blood sugar, so deficiency can worsen symptoms. Boosting magnesium may enhance insulin sensitivity and glucose control.

Magnesium is also important for bone formation and preventing osteoporosis. Lacking this mineral can weaken bones over time, increasing fracture risk. Supplementing helps strengthen bones.

Suffering from migraines? Research indicates magnesium deficiency makes them more frequent and severe for many people. Restoring healthy magnesium levels often leads to an improvement in migraine pain and occurrence.

Feeling constantly fatigued, sluggish and low on energy? Your body may be signalling that you need more magnesium, an energizing mineral involved in ATP energy production.

Finally, pay attention if you tire more quickly during exercise and feel weak. Magnesium supports muscle function, so low levels sap your strength and endurance.

If you regularly experience any of these deficiency symptoms, talk to your doctor about having your magnesium levels tested. They can recommend the optimal type and dosage of supplement to restore healthy levels based on your individual needs.

Choose a bioavailable magnesium supplement like Nature Made High Potency Magnesium 400mg. Then implement tips like taking with food and vitamin D to maximize absorption. Correcting a deficiency can provide tremendous benefits if you currently experience signs like muscle cramps, anxiety, headaches, and trouble sleeping.

Choosing the Best Magnesium Supplement

How to Maximize Magnesium Absorption: 10 Key Tips for Feeling Your Best

With so many magnesium supplements on the market, it can be tricky choosing the right one. Here are some tips for picking the optimal magnesium supplement for your needs:

First, consider magnesium citrate vs magnesium oxide. Magnesium citrate tends to be better absorbed, while magnesium oxide provides more elemental magnesium per dose. However, newer “fractionated” magnesium oxide formulas like Nature Made High Potency Magnesium have enhanced bioavailability.

Look for a supplement with a dosage of around 400mg per serving. This provides a moderate amount of elemental magnesium without being excessive. For magnesium oxide, 400mg equates to roughly 130mg elemental. Magnesium citrate 400mg has about 150mg elemental.

Capsules or tablets provide more controlled dosing than powders or liquids. Softgels like Nature Made Extra Strength Magnesium Oxide 400mg can enhance absorption compared to standard tablets.

If cost is a concern, magnesium oxide supplements tend to be more affordable than other forms like citrate or glycinate. Just be sure the formula uses fractionated magnesium oxide for better solubility.

Examine the supplement facts label for additives like stearates or fillers that can hinder absorption. A simple, clean formula is ideal.

Look at reviews online and opt for a reputable, trusted brand like Nature Made. Their High Potency Magnesium 400mg softgels are highly rated for quality and effectiveness.

Ask your doctor if you have any medical conditions that require a specific type of magnesium. For example, those with kidney disease may need to avoid magnesium oxide.

Stick to well-known supplement retailers instead of discount stores or websites. This ensures you get a fresh, high quality product.

By keeping these tips in mind when shopping, you can find the best magnesium supplement for boosting your levels. Pick a form like fractionated magnesium oxide or citrate, in a 400mg softgel from a quality brand.

Once you have the right magnesium supplement, make sure to take it properly with food and other absorption-enhancing tips. This ensures your body fully utilizes the magnesium to correct any deficiency.

Take Magnesium With Food for Optimal Absorption

How to Maximize Magnesium Absorption: 10 Key Tips for Feeling Your Best

You know it’s important to take your daily magnesium supplement. But did you know taking it with food can boost absorption? Here’s the scoop on why it’s best to take magnesium with a meal:

Magnesium requires stomach acid to dissociate from its bound form and become ionized for absorption. When your stomach is empty, acid levels are lower. Eating food triggers increased gastric acid secretion which facilitates magnesium breakdown.

One analysis showed that taking a magnesium oxide supplement with food enhanced absorption by 15% compared to taking it on an empty belly. Even just a small snack with your magnesium is better than nothing.

Protein foods are particularly beneficial for promoting magnesium absorption. Amino acids from protein help transport magnesium across intestinal cell membranes.

Fatty foods are also advantageous. Bile secreted during fat digestion forms complexes with magnesium ions to keep them soluble and absorbable.

Fiber slows digestion, allowing more time for magnesium to be fully absorbed before food empties from your stomach. Whole grains, vegetables and fruits are great options.

In summary, to maximize magnesium absorption take your supplement with a mixed, balanced meal containing protein, healthy fats and fiber. Or at minimum pair it with a snack that has protein and fat such as yogurt, nuts or nut butter.

Avoid taking magnesium on a totally empty stomach if you can. The lack of gastric secretion and food factors means absorption will be compromised. A quick bite makes all the difference!

Time it so your magnesium supplement is swallowed during your meal, not hours after you’ve eaten. This ensures food is still in your stomach to aid the absorption process.

Making this one simple change to take magnesium with meals can lead to higher blood levels, enhancing its many benefits. Give it a try and you’re sure to feel the difference!

Pair Magnesium with Vitamin D for Enhanced Effects

Here’s an absorption hack: Take vitamin D with your magnesium supplement. Studies show combining these two vitamins leads to greater benefits than taking either alone.

It works because vitamin D plays a key role in regulating magnesium absorption, transport and metabolism. Taking vitamin D supplements has been shown to significantly increase blood magnesium levels in people who are deficient.

Research also found that giving hospital patients with low magnesium doses of vitamin D for 20 weeks substantially improved their blood magnesium concentrations. The vitamin D stimulated enhanced intestinal absorption and retention.

How does it work? Vitamin D increases levels of a protein responsible for transporting magnesium across intestinal cell membranes. Higher vitamin D levels ramp up production of this transport protein.

The active form of vitamin D also stimulates expression of a gene involved in controlling magnesium concentrations in the bloodstream. This further improves circulating levels.

In addition, magnesium is required to activate vitamin D. The two work synergistically together for optimal health.

Pairing a vitamin D supplement with your daily magnesium is smart strategy. For maximum absorption and effects, take your D and magnesium supplements together with food.

If you’re deficient in vitamin D, correcting this will boost magnesium levels too. Ask your doctor to test your D levels so you know if you need extra.

With this simple trick of dual supplementation, you can expect to see greater improvements in muscle function, sleep, mood, bone health and more. Two of your most vital micronutrients join forces for good!

Massage Magnesium Oil into Skin for Faster Absorption

How to Maximize Magnesium Absorption: 10 Key Tips for Feeling Your Best

Want to get magnesium absorbed into your body more quickly? Try massaging it into your skin using a topical magnesium oil or gel.

Applying magnesium chloride oil transdermally enables efficient absorption through the skin. And it bypasses the GI tract, so there’s no laxative effect sometimes seen with oral magnesium.

Studies using radio-labeled magnesium found that magnesium chloride applied to the skin penetrates rapidly and deeply. Within minutes, measurable amounts reached the deepest tissues tested.

Magnesium’s charge causes it to bind to water, so in oil form it is easily able to pass through lipid-based cell membranes for absorption into cells, muscles and blood vessels.

Massaging magnesium oil into your muscles after a workout or before bed is an excellent way to get magnesium absorbed right where your body needs it. It also provides rapid relief from muscle cramps.

Use it on your legs to quickly boost magnesium levels if you have frequent leg cramps. For sore muscles, apply it topically for fast relaxation.

Other prime spots for magnesium oil are the arms, shoulders, neck and back – areas prone to tension and tightness. Massage a few sprays anywhere you feel stiffness or pain.

Transdermal magnesium is also great for mood issues like anxiety, irritability and sleep problems. Try rubbing some into your abdomen before bedtime.

Just be careful to test a small area first to ensure your skin tolerates the oil, as some people experience redness or itching.

With its rapid absorption, massage magnesium oil into your skin daily for an easy way to increase levels. Your body will soak it up!

Use Epsom Salt Baths to Absorb Magnesium

How to Maximize Magnesium Absorption: 10 Key Tips for Feeling Your Best

Want an easy and relaxing way to get more magnesium absorbed by your body? Try taking hot Epsom salt baths.

Epsom salt is magnesium sulfate – a compound of magnesium, sulfur and oxygen. Dissolving Epsom salt in warm bathwater allows the magnesium to effectively penetrate and absorb into the skin.

Research has confirmed that magnesium sulfate from bath salts is readily absorbed transdermally. In one study, baseline magnesium levels increased significantly after 12-15 minutes of soaking in an Epsom salt bath.

The warm water opens pores and dilates blood vessels, facilitating magnesium absorption across lipid-based cell membranes. The magnesium ions bind easily to water molecules, allowing efficient penetration.

Magnesium sulfate used in Epsom salts also draws toxins out of the body, improving magnesium status. Regular use helps restore healthy levels.

Aim to soak in an Epsom salt bath at least 3 times per week, for 12-15 minutes per session. Use about 1-2 cups of Epsom salts in a standard size bathtub filled with very warm water.

The magnesium will enter through your skin, muscles, and hair follicles as you relax. This bypasses oral route issues like digestion and laxation.

For an extra absorption boost, apply magnesium oil or gel to your skin before soaking. The topical magnesium primes skin to better absorb the Epsom salt minerals.

Enhance benefits further by meditating, praying, or practicing mindful breathing during your soak. This reduces stress hormones that deplete magnesium.

Epsom salt baths are an excellent therapy for improving magnesium status in a calming, soothing way. Work them into your self-care routine and enjoy the gains!

Get Plenty of Sleep to Help Your Body Absorb Magnesium

You may not realize it, but getting enough high-quality sleep is critical for proper magnesium absorption and utilization in the body.

Research shows that sleep deprivation – even just a single night – significantly hinders magnesium absorption and leads to measurable reductions in serum magnesium concentrations.

In one study, healthy young men who stayed awake all night displayed a 15% drop in blood magnesium levels the next morning compared to getting a full night’s rest.

Chronic partial sleep deprivation, meaning not getting the recommended 7-9 hours per night on a regular basis, also negatively impacts magnesium status over time.

Lacking sleep stresses the body, increasing magnesium excretion through urine while simultaneously decreasing absorption from the gut.

Make sleep a priority if you currently take a magnesium supplement or get high amounts from your diet. Without proper rest, your body can’t properly utilize the mineral.

Aim for at least 7 hours nightly as an adult, and 9 hours for teens. Get on a consistent sleep schedule, limit blue light exposure at night, and create an optimal sleep environment.

Address any sleep disorders like insomnia or apnea, and avoid alcohol which can fragment sleep cycles. Yoga, meditation and magnesium supplementation can also improve sleep quality.

Ensure you get adequate rest to take advantage of all that wonderful magnesium you’re consuming. Your body will thank you by functioning optimally!

Manage Stress to Allow Magnesium Absorption

How to Maximize Magnesium Absorption: 10 Key Tips for Feeling Your Best

Want to optimize magnesium absorption? Learn to bust stress. Chronic stress depletes magnesium, so managing stress is key.

When you’re stressed, your body produces stress hormones like cortisol. These hormones cause your kidneys to excrete more magnesium through urine. Stress basically flushes out your magnesium.

Studies confirm that both physical and psychological stress increases magnesium excretion, leading to deficiency over time.

Stress also reduces magnesium absorption from your diet by inhibiting activity of transport proteins that bring magnesium into cells.

So not only does stress drain magnesium from your body, it also hampers your ability to absorb and utilize magnesium from food and supplements.

Practice daily stress management to curb cortisol levels. Yoga, meditation, deep breathing, and prayer are simple yet powerful ways to calm your mind.

Getting plenty of regular exercise helps too. Aim for 30-60 minutes per day of heart-pumping activity to relieve stress.

Support your body during stressful times by taking a magnesium supplement to replenish what’s lost. Magnesium supplementation can also dampen the stress response.

Avoid unhealthy coping habits like excess alcohol, drugs, or emotional eating which further disturb magnesium balance. Prioritize self-care.

Learn to chill out both mentally and physically. Master your stress so your body can fully absorb and reap magnesium’s awesome benefits!

Stay Hydrated to Help Magnesium Work Properly

How to Maximize Magnesium Absorption: 10 Key Tips for Feeling Your Best

Here’s a final absorption tip: Drink plenty of water when taking a magnesium supplement. Proper hydration helps your body properly utilize magnesium.

Magnesium requires water to be transported around your system to cells, tissues, and organs. Dehydration or inadequate fluid intake can hinder magnesium absorption and activity.

One study on athletes found that even mild dehydration impaired magnesium absorption and led to magnesium deficiency issues like muscle cramps and weakness.

Water supports digestion and absorption of magnesium in your gut. It also keeps magnesium soluble so it can dissolve and get absorbed into circulation.

Being well hydrated ensures magnesium won’t crystallize before absorption into your bloodstream. Crystallized magnesium is harder for your body to use.

Aim to drink at least 2-3 liters of water daily when supplementing with magnesium. Filtered water is best to avoid depleting magnesium via kidney excretion.

If plain water bores you, add lemon, mint, cucumber or fruit slices. Herbal tea, or sparkling water with a splash of juice are hydrating options too.

Proper hydration paired with a magnesium supplement ensures your body has the moisture and fluids it needs to fully absorb and utilize this mineral for optimal functioning.

Now that you know how to maximize magnesium absorption, get ready to enjoy all the amazing benefits this miracle mineral has to offer!