You must have read the name of the element “magnesium” in books or seen it on food packages.
You might be interested to know more about how magnesium works in your body if you’ve just begun taking supplements or increasing the amount of foods that are high in this mineral. You may also wonder how long does it take for magnesium to start working.
Well, it is quite important for your body.
But, have you ever wondered how long magnesium lasts in your body?
Is it a matter of hours, days, or weeks?
No worries; all your confusions will be cleared up in the following discussion. Take your notes and pen, and let’s dive into the details.
- 1 What is Magnesium?
- 2 What are the Different Types of Magnesium?
- 3 How Long does Magnesium Stay in the Body?
- 4 What Factors Affect How Long Magnesium Stays in Your System?
- 5 When’s the Best Time of Day to Take a Magnesium Supplement?
- 6 What are the Benefits of Magnesium?
- 6.1 1. Take Part in Countless Metabolic Processes in Your Body
- 6.2 2. Boost Exercise Performance
- 6.3 3. Fight Depression
- 6.4 4. Maintain Normal Blood Sugar Levels
- 6.5 5. Manage Heart Health
- 6.6 6. Boasts Anti-inflammatory Benefits
- 6.7 7. Prevents Migraine Attacks
- 6.8 8. Improves PMS Symptoms
- 6.9 9. Improves Bone Health
- 6.10 10. Ensures Better Sleep
- 7 What are the Effects of Magnesium Deficiency?
- 8 What are the Effects Of Magnesium Excess?
- 9 How quickly does magnesium work for anxiety?
- 10 To conclude
- 11 FAQ
- 12 Does magnesium build up in your system?
- 13 Does your body store magnesium?
- 14 How does the body get rid of excess magnesium?
- 15 Are there any side effects from taking magnesium?
- 16 What happens if you take magnesium for too long?
What is Magnesium?
Magnesium is an important element for the human body that helps your body in a number of essential processes. It contributes to the development of bones and DNA as well as the function of muscles and nerves. It also helps control blood pressure and blood sugar levels.
What are the Different Types of Magnesium?
Do you know that there are several kinds of magnesium available?
Every kind of magnesium is neither the same nor does it serve the same purpose. There are a lot of different types available, and some are more beneficial to your health than others. Some of them are the following:
This kind of magnesium is highly absorbable. It functions to promote regular bowel movements and enhance the health of your digestive system.
It is a popular kind of magnesium. It can improve your overall health and wellness.
This type of magnesium has calming effects. It can also help you have a peaceful sleep at night.
This kind of magnesium can help you improve energy production and reduce fatigue and muscular aches.
It is a new variety of magnesium. It serves in serving and operating your brain perfectly.
This kind of magnesium is usually used externally to help the health of your muscles and joints—in baths and foot soaks.
How Long does Magnesium Stay in the Body?
Magnesium is such an essential mineral for your body, and you knowingly or unknowingly intake it every now and then.
So, shouldn’t your body carry huge piles of it?
Well, the idea isn’t entirely wrong.
Although the body stores magnesium, the majority of it is found in bones along with other tissues rather than in the blood, which is between 50 and 60 percent. The rest of the magnesium you consume each day is absorbed, used up, and released rather quickly over the course of 12 to 24 hours. The kidneys control your body’s magnesium levels and get rid of roughly 120 milligrams of magnesium daily through your urine.
Low magnesium levels slow down this process, however, you should take regular amounts of magnesium. Among the reasons why it’s tough to overdose on magnesium, one is that excessive magnesium is normally excreted within a day because of the kidneys’ capacity to control magnesium levels.
Your intestines can easily absorb the magnesium that is in liquid-dissolvable forms. Within 6-7 hours of consumption, it absorbs about 80% of the magnesium from the food you ate. Within a week, your magnesium supplements might make an impact, but that will highly depend on your body and the reason you’re taking them.
What Factors Affect How Long Magnesium Stays in Your System?
There are a lot of factors that influence the longevity of magnesium in your body. Let’s know about those from the following
The Form of Magnesium You Take
Magnesium comes in a variety of different forms. The majority are substances designed to boost absorption or focus on specific areas or functions. The kind of magnesium you have would affect a little how much magnesium remains in your system. The reason is that different kinds of magnesium can stimulate and work on different sections of the body. Also, there are unique compounds containing magnesium along with multiple other elements.
Magnesium L-threonate is an example of that. It is a different type of magnesium that can cross the blood-brain barrier instantly. It means that all of the benefits of magnesium are released, and they can have a different impact on the body than other forms of magnesium.
The Ingestion Method
You can apply magnesium to the skin or take it into the skin. Oral consumption of magnesium is a different method. If you apply magnesium to the skin, it will be absorbed faster than when you take it orally as it passes through the digestive system.
It leads to a different amount of magnesium absorption and the longevity of magnesium in your system. External application of magnesium is more effective in raising magnesium levels within a really short amount of time. However, different scientific data don’t support magnesium’s external application as it increases the time of absorption.
Epsom salt is known as magnesium sulfate. Bathing in it is another method of consuming magnesium. But there isn’t any solid proof that magnesium really enters the body during this process. So, you can’t consider it the best way to increase magnesium levels.
When’s the Best Time of Day to Take a Magnesium Supplement?
Magnesium is an insoluble mineral by itself; it needs to be combined with another substance to form salts or substances that are either organic or inorganic. It increases the mineral’s solubility; as a result, your body can absorb it better.
The most effective times to take some of the common types of magnesium are listed below, which will help you find the right time to consume your magnesium.
It is a mild type of magnesium that is highly absorbable.
So, how long does magnesium glycinate stay in your system?
Well, its quality makes it work faster but stay less time in your system. This quality makes it an excellent option to take at any time during the day and in the hours before bed to help you relax and have a good sleep.
This type of magnesium is more energetic, which makes it a fantastic option for morning supplements.
External applications like lotions, oils, and Epsom salt baths are not at all supplementary, but you can use them whenever you find it necessary throughout the day.
Magnesium Citrate and Oxide
There are different types of magnesium and different routines for taking them.
But do you know how long does magnesium citrate stay in your body?
As they are less soluble and absorbable, they tend to stay longer in your body. These types of magnesium also have a tendency to make the bowels move more quickly. If you find it tough to get a restful night’s sleep, you should start taking them before bed so you’re ready to start a fresh morning. To ensure a smooth vacation and healthy digestion, you can also pack these in your suitcase.
What are the Benefits of Magnesium?
I know how curious you have been about this. Let’s get the answers and know the benefits of magnesium for your body.
1. Take Part in Countless Metabolic Processes in Your Body
You have magnesium everywhere in your body. Actually, you will find this mineral in every cell, and you need magnesium for their proper operation. Your body has 40% magnesium in muscles, soft tissues, and bodily fluids, like blood, and your bones have the rest of the 60%.
One of its primary functions is to serve as a cofactor, or supporting molecule, in the biochemical activities that enzymes carry out. It affects more than 600 bodily processes, such as:
- Energy creation: Turns food into energy.
- Protein formation: Makes new proteins from existing ones.
- Gene maintenance: Helps in the creation and repair of DNA and RNA
- Muscle movement: Aids in both muscle relaxation and activation.
- Nervous system regulation: Controls neurons, the message-transmitters in your neurological system and brain.
2. Boost Exercise Performance
Depending on your activities, you will need more magnesium during exercise than you do while you are resting. Magnesium helps with both the removal of lactate that accumulates during exercise, leading to tiredness, and the movement of blood sugar into your muscles.
It has been established that taking magnesium supplements can help an older person and others who are deficient in this vitamin, exercise. Volleyball players have improved their jumping and arm motions as they consumed 250 mg of magnesium daily. Also, cyclists who have consumed magnesium supplements tend to have a lower risk of muscle injury.
3. Fight Depression
Low levels of magnesium can be a reason for depression, as it is important for your brain’s health and mood. People under the age of 65, who consume the least amount of magnesium, have a 22% higher chance of developing depression. Besides, taking it as a supplement can help you reduce depressive symptoms.
It is known from research, if you have magnesium insufficiency and take 500 mg of the mineral daily, you will notice a noticeable improvement in your depressive symptoms. Besides, if you can consume 248 mg of magnesium daily, it will reduce symptoms of anxiety and depression.
4. Maintain Normal Blood Sugar Levels
According to studies, 48% of type 2 diabetics have low levels of magnesium in their blood. It can make it tough for the body to control blood sugar levels successfully. Magnesium consumption is also connected to a lower risk of type 2 diabetes. These supplements can also improve insulin sensitivity, which is an important aspect of blood sugar regulation.
Taking magnesium supplements is a great help if you are at risk for type 2 diabetes. It can control your blood sugar levels and insulin sensitivity. But the results can be different based on the amount of magnesium you consume through meals.
5. Manage Heart Health
Magnesium has an important effect on your heart, as it can keep it healthy and strong. In fact, studies show that magnesium supplements can help reduce high blood pressure levels, which are risky for heart disease. Also, a high magnesium intake can reduce the risk of heart disease, stroke, and high blood pressure.
If you have a magnesium shortage in your body, magnesium supplements can help with it – Triglycerides, LDL (bad) cholesterol, HDL (good) cholesterol, and systolic blood pressure levels, other heart disease risk factors.
6. Boasts Anti-inflammatory Benefits
Inflammation is a major factor in aging and chronic disease. It is associated with low magnesium intake. If you have chronic inflammation, magnesium supplementation can reduce the levels of C-reactive protein (CRP), which is also a sign of inflammation.
7. Prevents Migraine Attacks
Migraine headaches are really uncomfortable, and regular headaches result in nausea, vomiting, and sensitivity to light and noise. According to experts, if you have migraines, you are more likely to suffer from a magnesium deficit. In fact, a number of studies indicate that taking magnesium supplements can help you prevent and manage migraines.
If you take 1 gram of magnesium as a supplement, it can help you relieve migraine symptoms faster and more effectively than taking a typical medicine. Besides, increasing your intake of foods high in magnesium can help you reduce migraine symptoms.
8. Improves PMS Symptoms
One of the most prevalent illnesses affecting women of childbearing age with a female body type is premenstrual syndrome (PMS). It commonly results in different symptoms – fatigue, irritation, water retention, and stomach cramps. Magnesium supplements can help you treat diseases like menstrual cramps and migraines, as well as PMS symptoms.
If you are deficient in magnesium, the fluctuating levels can make PMS symptoms worse. Magnesium supplements could lessen the severity of symptoms, including migraine attacks throughout the menstrual cycle. If you consume 250 mg of magnesium daily, it reduces bloating, melancholy, and anxiety.
9. Improves Bone Health
Magnesium is important for preventing bone loss and protecting bone health. Your bones contain 50–60% of the magnesium in your body. Osteoporosis is one of these disorders that makes bones brittle and weak, which is a result of low amounts of magnesium in your body.
10. Ensures Better Sleep
Wondering if it works for your sleeping routine?
If so, how long does magnesium take to work for sleep?
Supplemental magnesium is used as a homeopathic treatment for sleep disorders like insomnia. Magnesium can control a number of sleep-related neurons. So, if you consume the supplements, it can reduce the time it takes to fall asleep by an average of 17 minutes. There is also a connection between higher intakes of magnesium and better sleep quality and quantity. A larger intake of magnesium can reduce daytime sleepiness.
What are the Effects of Magnesium Deficiency?
A lack of magnesium can have a variety of short- and long-term impacts on the body. The following are some possible consequences of a magnesium deficiency:
Muscle Cramps and Spasms
A lack of magnesium can cause cramps, spasms, and weakening in the muscles because your muscles need it for proper functioning.
Fatigue and weakness
Magnesium plays a role in energy generation; therefore, a deficit can cause tiredness, weakness, and an overall deficiency of energy.
Nervous System Disorders
A lack of magnesium can cause nervous problems like shaking hands, seizures, and brain fog.
Abnormal Heart Rhythms
Magnesium deficiency can result in irregular cardiac rhythms because it regulates heart function.
Osteoporosis and fractures are a result of a magnesium deficit because magnesium is necessary for bone growth and maintenance.
Magnesium regulates insulin, so its deficiency can result in insulin resistance and a higher risk of developing type 2 diabetes.
Anxiety And Depression
A lack of magnesium can worsen feelings of anxiety and depression since it is necessary for proper brain function.
What are the Effects Of Magnesium Excess?
So you know that your body may face some problems when you lack magnesium.
But do you know that excessive magnesium isn’t good for your body either?
Here are some of the potential effects of magnesium if you intake a lot of it:
Diarrhea is among the most common results of a high-magnesium diet. When your body has excess magnesium, it will stimulate the digestive system and increase the amount of water in the intestines, resulting in diarrhea.
Nausea and vomiting
Magnesium overdose can also result in nausea and vomiting, as well as diarrhea.
Abnormal heart rhythms
Magnesium is important for the health of your heart, but too much of it can cause arrhythmias – an irregularity of the heart’s rhythm – and irregular heart rhythms.
Low blood pressure
Magnesium can reduce blood pressure, which can lead to fainting, dizziness, and feeling lightheaded if you consume it in excessive amounts.
Magnesium is necessary for the health of muscles, but too much of it can make muscles weak.
Confusion and lethargy
Confusion, tiredness, and slowed reflexes are some other indications of excessive magnesium intake.
How quickly does magnesium work for anxiety?
Magnesium is known as “nature’s valium” and the “original chill pill” because it helps your brain function well. So, it has been associated with lowering anxiety. It activates your brain’s GABA1 (gamma-aminobutyric acid) receptors. GABA receptors help reduce brain activity and brain transmission, which allows you to unwind.
It is tough to relax when you have low levels of GABA in your brain, which is connected to stress-related diseases like IBS (irritable bowel syndrome), panic attacks, and social anxiety disorder.
Magnesium helps to treat different kinds of mental health conditions like depression, insomnia, memory loss, restlessness, anxiety, and mood swings as it can lower stress hormone levels in your brain.
Magnesium is an important mineral that contributes significantly to the general health and wellbeing of our bodies. Depending on your age, gender, and consumption of foods and supplements high in magnesium, the time magnesium stays in the body varies. Your body can easily absorb magnesium, but it can also quickly remove it from your body. So, you must have a proper diet high in magnesium, along with supplements.
Magnesium deficiency can cause so many health problems, from heart disease to muscle cramping. So you must consume enough foods that are high in magnesium to keep your body’s magnesium levels at their ideal levels. Make sure you are looking after your body and providing it with the magnesium it needs.
Does magnesium build up in your system?
Yes, if you take too much magnesium, it can build up in your body. Magnesium is safe for you until you are taking it a lot, which is more than 350 mg daily. When the amount is large, it can build up in your system, resulting in some dangerous side effects: an irregular heartbeat, low blood pressure, confusion, sluggish breathing, coma, and death.
Does your body store magnesium?
Yes, magnesium stays in your body. It is a necessary mineral that can help you in several body processes, including controlling blood sugar levels, blood pressure, and muscle and neuron function. Your body stores most of its magnesium in your bones, and the remaining is found in your muscles, soft tissues, and bodily fluids. Your body consumes and releases magnesium from these reserves as needed to keep magnesium levels normal.
How does the body get rid of excess magnesium?
If you have a problem with the urinary tract or kidney failure, you are more likely to absorb too much magnesium because the kidneys eliminate excess magnesium from your body. Doctors usually advise those at risk to steer clear of magnesium-containing supplements and drugs.
Are there any side effects from taking magnesium?
Even though the side effects are rare and minor, there are still chances of experiencing them. Stomach cramps, nausea, and diarrhea are some of the most common side effects. It can also result in more severe side effects like low blood pressure, an irregular pulse, and mental problems. If you take specific medications or have kidney issues, you will be more prone to such problems.
What happens if you take magnesium for too long?
If you take magnesium for too long, whether from supplements or drugs, it can make you feel sick to your stomach and give you cramps and diarrhea. Besides, some antibiotics and medicines may have affected you, as the magnesium from supplements can get mixed with them and affect you badly.