Which other supplements work with magnesium? Many supplements should be taken with magnesium, Dean says. This list includes sea salt and vitamin B6, which is one of the 13 essential vitamins your body needs to stay healthy.
It is a good idea to take a B-vitamin complex, or a multivitamin containing B vitamins, because the level of vitamin B6 in the body determines how much magnesium will be absorbed into the cells.
In fact, studies have found that taking magnesium and B6 together works better than magnesium alone - when used to help with stress levels.
Antibiotics -- The absorption of quinolone antibiotics, such as ciprofloxacin (Cipro) and moxifloxacin (Avelox), tetracycline antibiotics, including tetracycline (Sumycin), doxycycline (Vibramycin), and minocycline (Minocin), and nitrofurantoin (Macrodandin), may be diminished when taking magnesium supplements.
Phytates in the diet bind to magnesium and impair its absorption. However the quantities present in normal diet do not affect magnesium absorption. Other dietary factors that are thought to affect magnesium absorption are oxalate, phosphate, proteins, potassium and zinc.
Can you take vitamin D and magnesium together? Yes. In fact, it's probably best to take both together. Because so many people have low magnesium levels, vitamin D supplements on their own aren't very helpful for a large portion of the population.
So, get enough vitamin D—just take it in the morning or afternoon. At night, take supplements that support sleep quality and muscle relaxation, like magnesium and melatonin (which you'll find in soothing, sippable Bulletproof Sleep Collagen Protein).
One study found that very high doses of zinc from supplements (142 mg/day) can interfere with magnesium absorption and disrupt the magnesium balance in the body [17].
While you can take magnesium by itself (magnesium oil, for example), it is often manipulated into a chemical compound with other vitamins and minerals to make it able to absorbed more efficiently. Examples of this are magnesium sulfate (Epsom salt) and magnesium chloride.
The time of day doesn't matter so much—it's the consistency of taking magnesium daily that matters most. While some recommend taking magnesium supplements right before bed (to calm your mind and nervous system, setting the stage for sleep), do what works best for you to ensure that it becomes a daily healthy habit.
Tips for improving magnesium absorption
People wanting to increase their magnesium levels by improving absorption could try: reducing or avoiding calcium-rich foods two hours before or after eating magnesium-rich foods. avoiding high-dose zinc supplements. treating vitamin D deficiency.
But three nutrients are especially useful for several reasons, which we intend to outline in this article. Namely, vitamin D, vitamin B12 and magnesium. And getting enough of them, in combination, couldn't be more timely.
What are the health benefits of taking zinc and magnesium together? Magnesium helps your body to regulate its zinc levels, while zinc enables your body to absorb magnesium more efficiently.
Using cholecalciferol together with magnesium citrate can lead to elevated magnesium blood levels, particularly in individuals with reduced kidney function.
But if you do take magnesium, Erin Stokes, ND, recommends not taking it at the same time as your multivitamin, as it may interfere with the absorption of smaller minerals found in the multivitamin, like iron and zinc.
Very low magnesium levels may cause:
Nausea. Constipation. Headaches. Nighttime leg cramps.
Unfortunately, the short answer is that coffee does deplete our magnesium. There are several studies that show the reasons why. Number one is that it causes an increased urinary output of Magnesium. So, when you're drinking coffee, your body pees out more magnesium.
Mg is essential in the metabolism of vitamin D, and taking large doses of vitamin D can induce severe depletion of Mg. Adequate magnesium supplementation should be considered as an important aspect of vitamin D therapy.
Stool softener: Magnesium draws water into the intestines, working as an osmotic laxative. This increase in water stimulates bowel motion, or motility.
The good news is that some studies (study links, a and b) have identified how magnesium may ease certain symptoms of stress and anxiety. Here are the facts: Magnesium may help to control the chemical messengers (neurotransmitters) in the brain, resulting in a calming effect on the body.
Magnesium is important for many processes in the body, including regulating muscle and nerve function, blood sugar levels, and blood pressure and making protein, bone, and DNA.