How long does magnesium stay in your system? Magnesium supplements clears the body fast and within 24 hours. And about 70% of magnesium that is consumed leaves the body within 24 hours. And it is one of the reasons why so many people experience magnesium deficiency regularly.
Many people look at supplements first when thinking about taking magnesium when they should be focused on food. Do you know that one ounce of almonds contains about 20% of the recommended daily value that an adult needs?
How Long Does Magnesium Stay In Your System?
Magnesium rich foods are nuts, seeds, beans, whole grains, milk, yogurt, and green vegetables. Even water provides the proper magnesium that the body needs as well as laxatives and antiacids. Too much magnesium from foods won’t cause any problems but you can’t say the same about supplements. If you take too much magnesium supplements it can cause diarrhea, nausea, stomach aches, etc.
The recommended daily value for adults when it comes to the amount of magnesium is about 310 to 420 mg daily.
How Long Does Magnesium Stay In Your System?
What Does Magnesium Do In The Body?
- Magnesium plays an integral part of the body as it supports muscle and nerve function, and it provides energy production to the body.
- It also builds new bone cells and there has been some research that has shown that it protects against bone loss and bone fractures. There have been studies that have shown that women with osteoporosis have lower levels of magnesium compared to others that don’t.
- It helps to fight inflammation and heal viruses and wounds.
- It can help prevent migraines, muscle cramps and headaches.
“Eating food while taking magnesium supplements would help with minimizing any adverse effects like an upset stomach, diarrhea, or nausea from it.”- Celebrity Fitness & Nutrition Expert Obi Obadike
Some Studies On Magnesium
- There was a study with a 130 people that took magnesium found that taking it decreased migraine frequency over a 90- day period.
- There was another study when subjects took magnesium it improved their symptoms of depression.
- And lastly there was another study of a group of 46 people who had sleep issues where they took 500 mg of magnesium daily for 8 weeks. And their insomnia and sleep issues improved dramatically.
The bottom line: It is not advisable to take magnesium supplements without food. Eating food while taking magnesium supplements would help with minimizing any adverse effects like an upset stomach, diarrhea, or nausea from it.
Magnesium can also negatively interact with other medications you are taking. So before taking any magnesium supplement if you are on any medication please talk to your doctor or healthcare provider.
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References
Gaul, C., Diener, H. C., Danesch, U., & Migravent® Study Group (2015). 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, 16, 516. https://doi.org/10.1186/s10194-015-0516-6
Tarleton, E. K., Littenberg, B., MacLean, C. D., Kennedy, A. G., & Daley, C. (2017). Role of magnesium supplementation in the treatment of depression: A randomized clinical trial. PloS one, 12(6), e0180067. https://doi.org/10.1371/journal.pone.0180067
Abbasi, B., Kimiagar, M., Sadeghniiat, K., Shirazi, M. M., Hedayati, M., & Rashidkhani, B. (2012). The effect of magnesium supplementation on primary insomnia in elderly: A double-blind placebo-controlled clinical trial. Journal of research in medical sciences : the official journal of Isfahan University of Medical Sciences, 17(12), 1161–1169.
