Magnesium is one of the most important minerals for the body: it participates in the work of muscles, nerves, energy production and bone health, so we will find out how long to take magnesium. But how long should you take it, what is the difference between oral and topical (spray) forms, are you allowed to drink it during pregnancy and how to combine magnesium with calcium?
What You Need to Know Now (Short Summary)
- If you have a diagnosis of magnesium deficiency, continuous supplementation is often recommended until the level is normalized – this can last for weeks or months, depending on the cause.
- The upper limit of additional magnesium (from supplements) is usually stated about 350 mg/day – higher doses can lead to side effects such as diarrhea and nausea. It is rarely possible to ‘overdose’ from food.
- During pregnancy, special clinical indications are also used: intravenous magnesium (magnesium sulfate) is used in acute situations – for example, for neuroprotection before premature birth – under the supervision of a specialist. This is not the same as the everyday oral supplement that a woman can start taking on her own.
- Transdermal magnesium (spray/’magnesium-oil’) has limited evidence; Some small studies indicate possible benefits, but the consensus is that the evidence is insufficient to recommend it as a substitute for oral supplements.
How long to drink magnesium? Detailed guide for safe and efficient use
Why drink magnesium at all?
Magnesium participates in more than 300 enzyme reactions – including energy transfer, muscle and nerves, and blood pressure regulation. People with chronic diarrhea, excessive sweating, type 2 diabetes, taking certain medications (diuretics, some antibiotics, PPI) or poor diet often have a higher risk of magnesium deficiency.
When is supplementation justified?
- Proven laboratory hypomagnesemia (low blood level).
- Symptoms that may indicate a deficiency: muscle cramps, palpitations, chronic fatigue, shaking – but the symptoms are non-specific and require diagnostics.
- conditions that increase magnesium loss (eg long-term diuretics, alcoholism, some intestinal diseases).
Always check your doctor’s magnesium level before long-term supplementation.
How long does the treatment for magnesium deficiency last?
There is no universal ‘duration’ – it depends on the severity of the deficiency and its cause:
- slight deficiency: Frequent improvement is seen over several weeks, but many sources recommend a follow-up period of 8–12 weeks before reassessment.
- Moderate to severe deficit: May require more intensive therapy (sometimes intravenous) and longer follow-up.
- Maintenance: After level normalization, some people take a lower maintenance dose (eg from food + lower dose of supplements) until risk factors are removed.
- Term criterion: The doctor usually suggests a break or decrease after control tests (serum magnesium) and assessment of symptoms.
Tip: Do not continue high doses without control – long-term excessive intake may have side effects and require surveillance, especially in people with kidney problems.
How to drink magnesium – forms and practical instructions
Oral forms (tablets, powders, liquids)
The most common forms: Magnesium citrate, glycinate, chloride, oxide, sulfate. Water-soluble forms (citrate, chloride, glycinate, lactate) are better absorbed than oxide. Choose a shape according to the goal:
- for prison: Magnesium citrate has a laxative effect.
- For a calmer effect without diarrhea: Magnesium glycinate is often more delicate.
- magnesium chloride: well absorbed and often used in liquid preparations.
How to Dose (Practical)
- The recommended intake from food depends on age and gender; For adult men typically ~400–420 mg/day, for adult women ~310–320 mg/day (varies by sources and age). This includes magnesium from food and supplements.
- Upper limit (UL) for accessories: about 350 mg/day From supplements according to some authoritative sources – higher doses can cause gastrointestinal symptoms. (Note: UL refers to supplements, not magnesium from food.)
- Many practical guides advise initial dose eg 100 mg/day, then a gradual increase according to need and tolerance, with the control of a doctor.
Magnesium chloride – how do you drink it?
Magnesium chloride comes in tablets, drops or powder for dissolving in water. Application:
- Follow the instructions on the packaging and the doctor’s recommendation.
- If side effects occur (diarrhea, cramps), reduce the dose or change the form (eg on Glycinate).
How long to drink magnesium – hazards and safety
- in the short term: Taking recommended doses from food and moderate supplements is generally safe for healthy people.
- in the long term: Long and uncontrolled use of high doses without supervision can lead to hypermagnesemia, especially with worse renal function – symptoms include weakness, low blood pressure and respiratory problems in extreme cases. Carry out lab controls if you take higher doses.
How to take magnesium and calcium – are they allowed together?
- Calcium and magnesium can compete for absorption. In practice:
- can be taken together, but if you are taking large doses of one or the other, consider separating doses (eg calcium in the morning, magnesium in the evening) to optimize absorption.
- If you use complex supplements that contain both minerals, check the ratio and total daily intake. Consult your doctor if you have specific needs (osteoporosis, kidney problems).
Magnesium spray (transdermal magnesium) – does it work?
- Topical forms (magnesium oils, sprays with magnesium chloride) are popular due to claims of faster absorption and less GI side effects. However:
- A review of the literature shows limited and mixed evidence – Some small studies and pilot research indicate local benefits (eg, reduction of pain in fibromyalgia), but the general consensus is that there is insufficient strong evidence that transdermal magnesium consistently increases serum magnesium levels to the extent achieved by oral Supplements.
- Topical magnesium can be useful as a supplement (eg local for muscle tension), but do not consider it a direct substitute for oral replacement if you have a proven systemic deficiency.
By what week to drink magnesium during pregnancy?
- important to distinguish Oral magnesium supplements (which pregnant women often take with the doctor’s recommendation for general intake/mineral support) and Intravenous magnesium (magnesium sulfate) administration which is used in hospital context for special indications.
- magnesium sulfate IV It is used in acute situations – for example for the neuroprotection of the fetus before the expected premature birth, usually at very preterm births (eg <30–34 weeks according to some guidelines) and is carried out under strict supervision. This is medical therapy, not home supplementation.
- Oral supplementation in pregnancy: Some studies indicate benefits (reducing the risk for certain complications in certain groups), but always consult a gynecologist. Do not start high doses unattended.
How to replace magnesium in the body (practical steps)
- change your diet: Nuts, seeds (pumpkin), dark leafy vegetables, whole grains, beans and fish are good sources.
- Choose the appropriate form: For better absorption, consider citrate, chloride or glycinate; Avoid oxide if you want maximum absorption.
- Start with a moderate dose and monitors symptoms; If you are in a risk group or have chronic diseases, consult a doctor.
- Test the levels: If you suspect a deficit, you prefer to measure serum magnesium before and during therapy.
- Overview of drugs: Check drugs that can deplete magnesium (diuretics, proton pump inhibitors, some antibiotics) and adjust the plan with a doctor.
Conclusion – practical recommendation (what to do today)
- If you have symptoms Or you suspect a deficiency – arrange a blood test (serum magnesium) with a doctor.
- If you start supplementing yourself: Start with moderate doses, prefer well-absorbed forms (Citrate/Glycinate/Chloride), and monitor tolerance (especially GI side effects).
- If you are pregnant or planning a pregnancy: Do not start large doses without consulting With a gynecologist – in acute pregnant conditions, magnesium is used in a hospital under supervision, which is not the same as home supplementation.
