Best Times to Take Magnesium Supplements for Optimal Health – Morning, Before Exercise, with Protein and Healthy Fats, Before Bed

CANTIKA.COM, Jakarta – Magnesium is an essential mineral involved in a variety of body functions, including muscle and nerve function, energy production, and bone health. Magnesium is naturally available in several foods and supplements. Men need up to 420 mg of magnesium daily, while women need 320 mg of magnesium. As for determining the time to consume it magnesium supplement depends on a variety of factors, including individual health needs, lifestyle, and eating habits.

While there is no specific best time to consume magnesium, understanding its interaction with the body’s rhythm and other nutrients can help optimize its absorption and benefits. The following are recommendations for the best time to take magnesium supplements.

Recommended Times for Taking Magnesium Supplements

1. Day Morning

Taking magnesium-rich foods and supplements in the morning is ideal.
Taking magnesium in the morning can provide a boost of energy and support overall vitality.

Magnesium plays an important role in energy metabolism, helping convert food into energy and supporting the function of enzymes involved in the production of chemical energy in cells. Starting your day with magnesium-rich foods or supplements can help increase metabolism and increase alertness and focus throughout the day.

2. Before exercising

Taking magnesium before exercise can help support muscle function and performance. Magnesium is involved in muscle contraction and relaxation, so it is important for maintaining good muscle function during exercise.

Additionally, magnesium helps regulate electrolyte balance, which is important for hydration and muscle function. Taking magnesium before exercise, whether through dietary sources or supplements, can help prevent muscle cramps, reduce fatigue, and support overall exercise performance.

3. Consume it with Protein and Healthy Fats

Taking magnesium supplements with meals can increase its absorption and utilization by the body. Magnesium absorption occurs primarily in the small intestine, where it competes with other minerals for absorption. Taking magnesium-rich foods or supplements with meals, especially those containing protein and healthy fats, can help improve absorption. Additionally, several foods naturally rich in magnesium, such as green leafy vegetables, nuts, seeds, and grains, are commonly included in the diet, making it easy to include magnesium in your diet.

4. Before bed

Taking magnesium before bed can increase relaxation and improve sleep quality. Magnesium has been shown to support the body’s natural sleep-wake cycle by modulating neurotransmitters involved in sleep regulation, such as asam gamma-aminobutyric (GABA). Additionally, magnesium helps regulate muscle relaxation, which can help relieve muscle tension and promote a sense of calm before bed.

Taking magnesium-rich foods or supplements at night can help relax the body and mind, resulting in better quality sleep and overall well-being.

How to Choose Magnesium Supplements

When choosing a magnesium supplement, choose one that contains magnesium citrate, magnesium glycinate, or magnesium oxide, which can be well absorbed by the body. Start with a lower dose and gradually increase as needed, paying attention to potential side effects such as diarrhea or gastrointestinal discomfort. Always consult a healthcare professional before starting a new supplement program, especially if you have an underlying health condition or are taking medication.

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2024-04-12 09:00:00
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