When should you take magnesium – before or after exercise?

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By Martin Lewicki | May 04, 2023 at 5:13 am

Magnesium is one of the most important minerals that we ingest with food. Athletes in particular should make sure they get enough. But when should you take it – before or after your workout? And what else is there to consider?

dr Matthew Riedl, Internist, nutritionist, diabetologist and medical director of Medicum Hamburg

Even people who are not particularly concerned with healthy eating probably know that minerals such as iron, magnesium and calcium are important for our bodies. Involved in our metabolism, they ensure that the body is fully functional and efficient. However, anyone who eats unhealthily over the long term or maintains an unhealthy lifestyle runs the risk of deficiencies in these vital minerals. In the case of magnesium in particular, high physical exertion can also trigger a deficiency. Anyone who is under a lot of stress, often does sweaty sports or is severely dehydrated through frequent alcohol consumption needs sufficient magnesium. But what is the best way to provide the body with it? When should you take magnesium as a supplement – e.g. before or after exercise? We did some research and the nutrition experts as well as diabetologists dr Matthew Riedl asked about it.

How much magnesium do you need daily?

To stay healthy, the German Society for Nutrition (DGE) recommends that adult men take 350 milligrams of magnesium daily. Adult women need around 300 milligrams.1 According to the DGE, in order to achieve these values, you should consume the following foods as often as possible2:

  • almonds
  • sunflower and pumpkin seeds
  • linseed
  • sesame
  • whole grain cereal products
  • dark chocolate

Legumes such as beans, peas and lentils, green leafy vegetables and fish and seafood are also good sources of magnesium. Even dark chocolate with a high cocoa content is recommended in this regard and milk chocolate is preferable. However, if you rarely have the listed foods on your menu, you could possibly be undersupplied with the mineral. Only the family doctor can determine whether this is actually the case by means of a blood test.

However, the following symptoms can also indicate a magnesium deficiency:

  • persistent exhaustion
  • frequent muscle spasms and twitches (e.g. in the calves)
  • indigestion
  • restlessness
  • tachycardia
  • Headache
  • irritability

You can read more about this in this FITBOOK article: 6 symptoms that can indicate a magnesium deficiency

For whom is a magnesium supplement useful?

Anyone who rarely eats foods containing magnesium or has an increased need (e.g. due to a lot of sport) can help in the form of magnesium as a supplement (nutritional supplement). However, one should not overdo it, because an overdose can lead to undesirable consequences such as diarrhea and gastrointestinal problems, as reported by the consumer advice center.3 For this reason, the additional daily dose of 250 milligrams of magnesium recommended by the Federal Office for Risk Assessment should not be exceeded. Preparations that are higher doses are not recommended unless they have been prescribed by the doctor due to a deficiency symptom.

“Magnesium supplementation can be useful for athletes, since the requirement increases by ten to twenty percent compared to the resting state,” explains Dr. Riedl. According to the expert, with supplementation over several weeks, physical performance – for example jumping ability – can be improved.

More articles about dietary supplements

Magnesium – do you prefer capsules or effervescent tablets?

When choosing the preparation, there are a few things to consider, as Dr. Riedl explains: “It makes more sense to use capsules instead of effervescent tablets, as the latter often contain many accompanying substances. This could be glycerol, sweeteners or citric acid. In the capsules, on the other hand, there is only pure magnesium”.

The type of magnesium compound is also important. The body can absorb organic compounds such as magnesium citrate or so-called chelate better through the mucous membrane. Inexpensive magnesium preparations, on the other hand, are often made from inferior inorganic magnesium salts such as magnesium carbonate or magnesium oxide. Our intestines cannot absorb them so well.

Also interesting: The best magnesium supplements of 2023

When to take magnesium

In fact, as Dr. Matthew Riedl confirmed. “However, the evening hours are recommended, since this way possible nocturnal muscle cramps can be prevented,” the expert points out. In the evening or after exercise, the magnesium supplement contributes optimally to the regeneration of the muscles and a good night’s sleep.

Exception: In endurance sports, supplementation during physical activity makes sense, as the loss of magnesium through sweat increases, says the expert.

What else is important when taking magnesium?

In any case, it is important that you take it regularly and daily over a longer period of time. Therefore, it is best to develop an intake routine. “It is recommended to supplement magnesium over several weeks so that the effect can be fully developed,” says the diabetologist.

For example, a study of 130 migraine sufferers found that taking a supplement containing magnesium reduced the frequency of migraines.4 The subjects reported fewer migraine days than before over the three-month intake period. Another study of 46 elderly patients with sleep problems showed that taking 500 milligrams of magnesium daily for eight weeks improved their sleep quality.5

Take magnesium with a meal

To avoid digestive problems such as diarrhea and to better tolerate magnesium, it is recommended to take it with a meal.6 “If you are prone to nausea, then the magnesium supplement should not be taken on an empty stomach, but with a meal,” explains the nutrition expert.

Whether you want to take magnesium before or after exercise also depends on whether you prefer to go to training on an empty stomach or not. In the first case, magnesium consumption can lead to digestive problems during the workout more quickly.

Note possible interactions with other medications

Drug interactions should also be considered. Anyone who is taking antibiotics or HIV medication, for example, should ask their doctor whether or how often magnesium can be taken. according to dr Riedl should be kept at least two hours apart. Even other dietary supplements such as calcium, iron, zinc, vitamin E and protein can inhibit the absorption of magnesium.

So if you want to take magnesium long-term, you should ask your doctor whether this makes sense in your personal case and whether there could be any interactions.

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