Magnesium bath flakes, sometimes called magnesium bath salts are a highly concentrated form of magnesium chloride known as Zechstein magnesium. You can add these to your bath or footbath. Taking a bath with magnesium products helps promote relaxation and soothes tired and aching muscles.
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Here is a list of the benefits of transdermal magnesium:
This section answers some of the most frequently asked questions we are asked relating to transdermal magnesium and magnesium tablet intake and dosage.
Magnesium supplements, such as magnesium tablets or sprays, may be required if you notice any of the following common symptoms related to magnesium deficiency:
Yes, magnesium supplements are safe to use by children, adults, older adults, and those pregnant, in the form of pregnancy supplements. You should, however, speak to your doctor to make sure that these supplements don&#;t counteract any medications you&#;re taking.
Transdermal magnesium is a safe and effective method for absorbing magnesium. Magnesium flakes, lotions, sprays and soaks are all a pure concentration of magnesium chloride. Our transdermal magnesium products are free from man-made pollutants and safe for human consumption.
Recommended doses of magnesium supplements are 200-420mg per day, with specific doses depending on the brand. Magnesium tablets will have a separate dosage to transdermal magnesium. Recommended doses also depend on your age and gender.
If you are taking transdermal magnesium, there is no upper tolerable limit so you can re-apply when needed. When using flakes or bath soaks, it is recommended to take a magnesium bath two to three times a week.
How fast do magnesium supplements work?How fast magnesium works depends on how you are taking the magnesium. If you choose to take magnesium tablets, you&#;ll start to notice significant improvements a week after you start adding the tablets to your daily routine.
Transdermal magnesium products begin working straight away, as they are delivered directly to the epidermis. This bypasses the digestive system, where nutrients can be poorly absorbed and which is why so many people don&#;t get the magnesium they need through diet alone.
Experts suggest taking magnesium in the evening, due to the calming effect it has on the muscles and nervous system. Try to take magnesium tablets within one to two hours of going to sleep. Magnesium for sleep helps to relax your muscles so you can enjoy a restful night's sleep.
If you use transdermal magnesium, rubbing in creams or spray before bed will reduce restlessness throughout the night. After a bath or shower is the best time to apply creams and lotions as the skin is warm and the pores are open, which aids absorption.
Magnesium tablets are generally cleared from your body relatively quickly, and around 70% of the magnesium you consume is expelled from your body within 24 hours. This is why so many people experience a deficiency. As transdermal magnesium is absorbed through the skin, it can be an ideal solution if you do not tolerate magnesium tablets well.
Magnesium tablets can be a long-term supplement that you can take for years. Nevertheless, you should always check with your doctor to make sure that you&#;re not exceeding the recommended magnesium dosage. Your doctor will run regular lab tests to make sure that your magnesium levels are within the normal range. Transdermal magnesium can also be taken for as long as necessary.
The dosage of magnesium supplements depends on the age and the health condition you&#;re suffering from. Here is a table that shows the adequate intake (AI) or recommended daily allowance (RDA) of magnesium.
Age
Male
Female
Birth to 6 months (AI)
30 mg
30 mg
7&#;12 months (AI)
75 mg
75 mg
1&#;3 years (RDA)
80 mg
80 mg
4&#;8 years (RDA)
130 mg
130 mg
9&#;13 years (RDA)
240 mg
240 mg
14&#;18 years (RDA)
410 mg
360 mg
19&#;30 years (RDA)
400 mg
310 mg
31&#;50 years (RDA)
420 mg
320 mg
51+ years (RDA)
420 mg
320 mg
Table: Recommended Daily Allowance / Intake of Magnesium for adults, infants and children.
Pregnant women can take between 350 and 360 mg of magnesium to stay healthy during pregnancy in order to make sure that the baby&#;s development isn&#;t affected by a nutrient deficiency. Taking pregnancy supplements will ensure that you are getting the right amount of nutrients for your bundle of joy.
Feeling sick after taking magnesium tablets is a common possible side effect. This often occurs when you take magnesium tablets on an empty stomach.
It is possible to overdose on magnesium tablets, and this is also known as hypermagnesemia. Like all supplements, such as magnesium tablets, taking a very high dosage doesn&#;t necessarily mean better or faster effects. Hypermagnesemia is rare but can cause the following symptoms (source):
Magnesium overdose when taking transdermal magnesium is much less likely, as the body only absorbs what is required. However, your body may react slightly through itching, stinging or skin dryness the first few times you apply
Experiencing itching after taking a magnesium tablet indicates an allergic reaction. Seek medical attention if you experience a rash, itching or swelling.
If you notice itching after using a transdermal magnesium product, this is likely an indicator that your body has low levels of magnesium. You can soothe this sensation by towelling your skin after massaging in the magnesium.
Taking a blood test is the most practical way to help you find out if you have a magnesium deficiency. This test can sometimes be run with a group of other tests, especially if you have a cardiac arrhythmia that causes your heartbeat to become irregular. If your doctor is unable to detect the reason behind your general weakness or fatigue, they will run a laboratory test for magnesium serum.
The correct levels of magnesium are between 1.7-2.2 mg/dL.
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This depends on the type of magnesium tablets or pills you&#;re taking. Some magnesium tablets can be crushed or chewed but this is not common. Most magnesium tablets should be swallowed to deliver the needed benefits. If you&#;re not comfortable taking magnesium tablets, you can always choose a spray or lotion.
In most cases, magnesium doesn&#;t contradict with how other supplements work. Combining magnesium tablets with other vitamins and minerals guarantees that your body will be receiving the needed nutrients that can boost the way all enzymes work. Here are some vitamins that are commonly taken alongside magnesium:
Magnesium and calcium are often paired together in supplements. This is because magnesium is key to how your body uses calcium. Without magnesium, calcium can deposit itself in soft tissues, kidneys, arteries and cartilage rather than bones where it has the greatest advantage. A general rule is to take the same level of calcium as magnesium. This means taking 500mg of calcium if you take 500mg levels of magnesium. Our magnesium and calcium lotion is an easy application method of receiving these nutrients.
Magnesium is also known to regulate vitamin D supplements, another essential nutrient for bone health. Studies have shown that vitamin D can&#;t be metabolized without sufficient magnesium levels. Similarly, if you take too much vitamin D, it can deplete your magnesium levels.
Zinc and magnesium work to each other&#;s advantage when taken in the right doses. Taking them together is so popular that a lot of oral supplements combine the two. Magnesium helps your body regulate its zinc levels, while zinc enables it to absorb magnesium more efficiently. However, it is important to check with a GP for the recommended dose.
Rather than competing for absorption inside your body, magnesium and vitamin B work well in tandem to promote function of the nervous system. A benefit of Vitamin B, is that it contributes to energy yielding metabolism and reduces tiredness. It is also common for people to take vitamin B6 with magnesium to ease mood swings occurring with premenstrual syndrome.
Potassium and magnesium are often taken together for some illnesses and diseases. However, they are not often prescribed simply to keep up mineral intake. It is fairly easy to seek the recommended allowance of potassium in foods such as bananas, fish and vegetables.
Magnesium is one of the hardest-working minerals in the human body. From energy production to muscle function, nerve health to bone formation, blood pressure regulation to blood glucose control&#;magnesium is involved in over 300 biochemical reactions.
To carry out these vital functions, it&#;s recommended that adult females get 310 to 230 milligrams, adult males 400 to 420 mg and pregnant individuals 350 to 400 mg of magnesium per day. Despite its pivotal role in various bodily processes, many fall short when it comes to the mineral. In fact, research suggests that nearly half of the U.S. population fails to consume adequate amounts of magnesium from food.
While it&#;s crucial to prioritize eating more magnesium-rich foods, supplementation can also come in handy. But there&#;s more to taking a supplement than just popping it at any time. In fact, factors like the type of magnesium or other medications you&#;ve been prescribed affect when you should take a magnesium supplement. Here&#;s what you need to know.
Factors to Consider
Type of Magnesium
As you peruse the supplement aisle, you&#;ll find a myriad of magnesium supplements, each with its own set of health benefits. Choosing the optimal time to take your supplement greatly depends on the type of magnesium you select from the shelves. Below are seven of the most common magnesium supplement types and the best time to take them to maximize their benefits.
Other Supplements You&#;re Taking
Not all supplements go together, and this is especially important when it comes to minerals like magnesium and zinc. Although typically bundled together in a multivitamin, high doses of zinc may interfere with magnesium absorption. Research has shown that taking zinc above safe levels (exceeding 40 mg/day) decreases magnesium absorption into the bloodstream and disrupts the regulation of magnesium levels. This can set the stage for magnesium deficiency. If you&#;re also taking zinc, make sure you&#;re taking the recommended dosage and do so at least two hours apart from a magnesium supplement, Kenney advises.
Potential Medication Interactions
Several medications share the same absorption, metabolism and elimination pathways in the body as magnesium. That&#;s why when taken together, there is a risk of an interaction that can either stymie magnesium absorption or impair a medication&#;s effectiveness.
One example is a proton pump inhibitor, or PPI. &#;Proton-pump inhibitors, such as omeprazole, used to treat acid reflux and peptic ulcers, may reduce magnesium absorption by decreasing stomach acid production,&#; Kenney says. Similarly, she adds that diuretics can increase the loss of magnesium in urine, leading to magnesium deficiency over time.
Additionally, certain antibiotics, such as tetracyclines and quinolones, can bind to magnesium, forming compounds that are not easily absorbed by the body. The end result? Magnesium supplements may interfere with absorption and effectiveness of these antibiotics, says Cadogan. Aim to take antibiotics at least two hours before or four hours after a magnesium supplement.
Timing with Food
Determining whether to pop your supplement with or without food depends on two factors: the type of magnesium supplement and whether or not you tend to get GI upset. Certain forms of magnesium (such as magnesium oxide, chloride and citrate) are more likely to cause digestive side effects like diarrhea, nausea and stomach cramps. One way to decrease the likelihood of digestive distress? Pair those magnesium supplements with a meal. Some forms may be OK on an empty stomach, like magnesium threonate and glycinate, but pay attention to how you personally respond. If your stomach feels icky, take them with food next time.
Expert Recommendations for Magnesium Supplements
The best time to take magnesium supplements depends on the specific type of magnesium, potential drug or nutrient interactions and whether or not you experience GI side effects, says Kenney.
However, to truly benefit from your magnesium supplement and maximize its effectiveness, both dietitians agree that consistency is key. For best results, whether you take it in the morning, evening or alongside a meal, the most important factor is to remember to integrate it into your daily routine. Remember, when you&#;re buying any supplement, there are certain criteria you can use to evaluate if it is safe and effective, such as looking for a third-party certification seal on the product label.
The Bottom Line
Magnesium supplements can be a helpful tool to address potential deficiencies and support overall health and well-being. However, the effectiveness of magnesium supplements may also depend on the time you take them.
The ideal time to consume your magnesium supplement varies depending on the form of magnesium (check the label) and the chance you&#;ll experience potential digestive side effects. In addition, it&#;s crucial to take your supplement separately from high doses of zinc supplements, proton-pump inhibitors, diuretics and antibiotics. Most importantly, choose a time you can stick with consistently to reap the many benefits associated with magnesium intake.
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