Which form of magnesium is absorbed best?

Soluble organic salts absorb best: citrate, lactate, bisglycinate, malate, and also chloride. Magnesium oxide is absorbed the worst, but it contains the most elemental magnesium per gram, which is why it works well as a gentle laxative.

How much magnesium do I need a day?

EFSA considers 350 mg a day adequate for men and 300 mg for women. US recommendations are a little higher: 400-420 mg and 310-320 mg. That is the total including food. Supplements usually provide 100-300 mg of elemental magnesium a day.

Is it better to take magnesium in the morning or at night?

There is no strict rule. Most people take it in the evening, with or after dinner: it is gentler on the stomach and simply convenient. If the dose is large, split it into two.

Can I take magnesium every day for a long time?

For a healthy person with normal kidney function, usual doses (up to 250-350 mg a day from supplements) are generally safe. Courses of 1-2 months with breaks are common, but there is no hard evidence for a specific schedule. People with kidney disease should not take magnesium without a doctor.

Why is magnesium combined with vitamin B6?

B6 is involved in the same nervous system processes. In a study of adults with severe stress and low magnesium, the combination with B6 worked slightly better than magnesium alone, but the difference was modest. Most people do not need B6 in the formula.

Does magnesium help with leg cramps?

A 2020 Cochrane review concluded that magnesium is unlikely to help older adults with ordinary night cramps. Data for pregnant women are conflicting. If cramps are frequent, see a doctor to find the cause. A bottle of magnesium alone often won't fix it.

How do I know if I am low in magnesium?

Symptoms like fatigue, eyelid twitching or cramps are nonspecific and have dozens of other causes. A blood test reflects only about 1% of the body's magnesium, so a normal result does not rule out a mild deficiency. The risk is higher if you take omeprazole or other PPIs long term, use diuretics, have type 2 diabetes or drink alcohol often.

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