Magnesium has become one of the most widely used dietary supplements, but many people are taking it incorrectly and may not be getting the full benefits, according to Spanish cardiologist Aurelio Rojas.
The Malaga doctor has highlighted three of the most common mistakes people make when taking magnesium and explained how to use the supplement more effectively.
According to Rojas, the biggest mistake is buying magnesium without paying attention to its chemical form.
He said many consumers choose magnesium oxide because it is cheap and widely available. However, he claims it has very low absorption rates.
‘Magnesium oxide is absorbed at only around 4%, which means most of what you take passes straight through the body,’ he explained.
Instead, Rojas recommends choosing forms that are generally considered easier for the body to absorb, including magnesium citrate, magnesium bisglycinate and magnesium malate.
The second common mistake is taking magnesium first thing in the morning.
Rojas says magnesium can have a relaxing effect on both the nervous system and muscles, meaning it may be better suited to evening use.
He recommends taking it between 30 and 60 minutes before going to bed.
According to the cardiologist, this timing allows people to make the most of magnesium’s calming effects and may help avoid feelings of drowsiness during the day.
The third mistake, and one that often surprises people, is taking too little magnesium out of concern about exceeding the recommended amount.
Rojas says many people consume between 100mg and 150mg per day, while studies that have shown measurable health benefits often use doses of between 300mg and 400mg of elemental magnesium daily.
‘If you do not reach those amounts, it can be difficult to notice any positive effects,’ he said.
While magnesium supplements can be beneficial for some people, health experts generally recommend seeking medical advice before starting any supplement regime, particularly for those with kidney problems, existing health conditions or those taking prescription medication.
