​Common mistakes why magnesium supplements do not work​

Magnesium is an essential mineral that plays a crucial role in more than 300 biochemical reactions in the body, including production of energy, muscle and nerve function, and the regulation of blood pressure. Many people take magnesium supplements on a daily basis, yet some of them find that these supplements don’t seem to work as expected.
There are several reasons why magnesium supplementation may not give the desired results, and learning about these common mistakes can help improve their effectiveness.
Always remember the key to make a supplement work effectively on the body is to incorporate it into your daily routine in a wholesome manner.

Magnesium supplements come in various forms, and not all are absorbed equally by the body. Some forms are highly bioavailable, while others are poorly absorbed and can lead to gastrointestinal issues. The common forms of magnesium are:Magnesium oxide, one of the most widely available forms but with low bioavailability. It’s commonly associated with laxative effects due to its osmotic properties.
Magnesium citrate: This form is more bioavailable than magnesium oxide and is often used for its mild laxative effect, though it may still cause digestive discomfort in sensitive individuals.
Magnesium glycinate: This form is highly bioavailable and tends to be gentler on the stomach, making it ideal for people who are magnesium deficient; it is good for those who are sensitive to digestive issues.
Magnesium threonate: This newer form is more effective at crossing the blood-brain barrier and may be beneficial for cognitive function, but it’s not widely used for general magnesium supplementation.
Many people make the mistake of using the cheapest or most common form without realizing its poor absorption. Choosing a form that is poorly absorbed or that which does not match to your health goals can make supplementation ineffective.

Some magnesium supplements come in doses too low to be effective. The Recommended Dietary Allowance (RDA) for magnesium typically ranges from 310 to 420 mg per day for adults. However, those with specific health concerns or deficiencies might need more than the RDA. Many over-the-counter magnesium supplements offer doses far below the required levels, which means people take too little to see any benefit. For instance, a supplement with just 50 mg of magnesium may not be enough to correct a deficiency or alleviate symptoms such as muscle cramps or anxiety.

Supplements are helpful, but diet is a key factor in maintaining magnesium levels. Many people make the mistake of relying solely on supplements without improving their overall diet. Foods rich in magnesium include leafy green vegetables, nuts, seeds, legumes, whole grains, and certain fish. If a person’s diet is low in these foods, even the best magnesium supplement may not provide optimal results.

Magnesium’s absorption can be affected by the time of day you take it, as well as whether you take it with or without food. Some people take magnesium on an empty stomach, which can increase the likelihood of digestive issues like diarrhea. Taking it with a meal can enhance absorption, especially when combined with foods that contain carbohydrates and protein, which can aid in the mineral’s transport.
Magnesium is often used for its calming properties and to support sleep, so it’s best taken in the evening or before bed. People who take it in the morning might not experience the full benefits if their primary goal is improving sleep quality or reducing evening anxiety.

Magnesium doesn’t work in isolation. It requires the presence of other nutrients to be properly absorbed and utilized by the body. One common mistake is not ensuring adequate levels of magnesium’s co-factors, such as:
Vitamin D plays a crucial role in magnesium absorption. If you are deficient in vitamin D, magnesium may not be absorbed effectively.

Vitamin B6 helps to transport magnesium into the cells. Low B6 levels can reduce the effectiveness of magnesium supplementation.

Magnesium and calcium work together to regulate muscle contraction and relaxation. However, if you take too much calcium relative to magnesium, it can interfere with magnesium’s effectiveness.

While zinc is essential for many bodily functions, taking too much zinc (especially in supplement form) can inhibit magnesium absorption.

Magnesium is sometimes called the “anti-stress mineral” because it plays a vital role in managing stress and calming the nervous system. However, chronic stress depletes magnesium levels. People under constant stress or those with high cortisol levels may need significantly more magnesium than the RDA to maintain optimal levels. High caffeine or alcohol intake can lead to magnesium loss through increased urinary excretion. If people taking magnesium supplements are not adjusting their intake based on their stress levels, caffeine consumption, or alcohol use, they may not experience the full benefits. Regular smokers also tend to have lower magnesium levels, and this can interfere with the mineral’s effectiveness.

Many people expect immediate results from magnesium supplements, but the reality is it may take several weeks or even months to fix magnesium deficiency, especially if the deficiency is severe or has been ongoing for a long time. Some individuals may give up on supplementation prematurely, thinking that it’s not working, when in fact they just need to be patient.

Good gut health is essential for proper nutrient absorption. People with poor gut health may not absorb magnesium effectively, even if they take high-quality supplements. Factors that can affect gut health include:
Chronic antibiotic use can disturb the gut microbiome and limit the absorption of nutrients. Long-term use of medications for acid reflux can also reduce magnesium absorption. Chronic inflammation in the gut can also interfere with the absorption of magnesium and other nutrients.

Magnesium plays a key role in electrolyte balance and if you are dehydrated or have an imbalance in other electrolytes, such as sodium or potassium, magnesium supplements may not work as well. Ensuring adequate hydration and balanced intake of other electrolytes is important for optimal magnesium utilization.

People with digestive disorders such as celiac disease, Crohn’s disease, or irritable bowel syndrome (IBS) may have trouble absorbing nutrients, including magnesium. People with kidney problems also have difficulty retaining magnesium.
Insulin resistance and diabetes can also affect magnesium levels. Magnesium plays a role in glucose metabolism, and those with insulin resistance often excrete more magnesium in their urine. In these cases, oral supplementation may not raise magnesium levels effectively without also addressing the underlying condition.