If your magnesium supplements aren't giving you better sleep or less muscle tension - you're not alone! People have a hard time getting real results from their magnesium supplements because a few things can get in the way of absorption.
Your coffee habit and high stress levels might drain your magnesium faster than your supplements can replace it. The effectiveness of your supplementation can depend on the type of magnesium you're taking. It also can depend on your strategy of consumption. These elements will help your magnesium schedule to be more effective.
Let's look at what could be blocking your results and find what you need for success!
High Caffeine And Alcohol Intake
Your coffee and wine habits could be taking away and draining your magnesium levels right now! That morning espresso or relaxing glass of wine at dinner can actively work against your body's magnesium levels.
Caffeine basically acts as a magnesium depleter in your system. Your body responds to coffee by increasing urine output which flushes out minerals like magnesium. This effect lasts up to six hours after you drink it. You won't completely recover these losses overnight either, as the research has shown.
Alcoholic beverages also get in the way of your magnesium stores. Alcohol forces your body to produce more urine which causes you to lose magnesium faster. When you drink, your pancreas also can become less efficient at processing the magnesium from your food.
These beverages create challenges past increased bathroom trips. Your morning coffee actively prevents your digestive system from absorbing magnesium properly. Each extra cup can give you a compound effect. You'll absorb less magnesium while losing more through increased urination.
Regular alcohol consumption poses dangers to your magnesium levels. Studies show that magnesium deficiency can affect 30% of people who drink alcohol. Your liver needs extra magnesium to process alcohol. This puts extra strain on your body's reserves.
You don't need to completely remove your coffee or evening wine schedule. Understanding how these drinks use your body's magnesium levels helps you make better decisions. Some easy adjustments to your schedule will maximize the effectiveness of your magnesium supplements and support better health.
Chronic Stress Impact
Stress can drain your body's magnesium reserves, just like a car burns through fuel on a long road trip. Your stress hormones spring into action. Cortisol and adrenaline tell your kidneys to flush out more magnesium in your urine.
Your tense and tired muscles are also eating up extra magnesium. Just think about the tight shoulders you get when you're feeling overwhelmed. They need magnesium to loosen up and relax! Without enough of it, your muscles stay as tight as a clenched fist.
The stress in your life can get in the way of your gut health too. Your digestive system starts acting up when you're feeling nervous. You won't absorb magnesium from your food or supplements as well as you normally would.
Your brain relies on magnesium to keep your emotions steady and help you feel relaxed. The stress in your life throws your brain chemicals out of whack. These are the same chemicals that magnesium usually keeps in check. You'll probably feel more nervous and jittery without enough magnesium in your system.
Some of your habits can make these problems even worse during stressful times. That morning coffee and evening glass of wine make your body lose magnesium faster. Most people reach for more coffee when they're stressed out. They may pour themselves an extra drink at night to calm down.
Your cells need extra energy to manage stress. That's why your body goes through magnesium faster. Magnesium helps by creating the energy your cells need. It's just like your phone battery draining very fast when you're running multiple apps at once.
Your body also fights harder against inflammation when you're stressed out. Magnesium naturally helps keep inflammation under control. But your magnesium stores get depleted as your body works overtime to manage all that stress-related inflammation.
Medications Affecting Absorption
Your medications could be secretly fighting against your magnesium supplements, too. This prevents them from absorbing the way they should.
Here's why you might not feel any improvement even when you're taking some magnesium.
Acid reflux medications like Prilosec, Nexium, and Prevacid are some of the worst culprits. Your body struggles to absorb magnesium from food and supplements when you're taking these drugs. Your magnesium levels will probably drop quite low after taking them for a while.
Blood pressure medications also get in the way of your magnesium levels. Water pills like hydrochlorothiazide force your body to flush out magnesium through your pee. You'll need to take more magnesium than usual to get your levels where they should be.
Your antibiotics and magnesium supplements don't play well together either. Popular antibiotics like tetracycline and ciprofloxacin become less useful when they use up magnesium in your system.
The hormones in birth control pills and hormone replacement therapy can drain your magnesium, too. Researchers aren't sure about the exact reason yet. They just know these hormones somehow make it harder for your body to hold onto its magnesium.
Those common over-the-counter antacids can also cause problems. Your body won't absorb magnesium as well when you're taking them. This is especially true if you use antacids that have aluminum.
Steroid medications like prednisone are another challenge for your magnesium levels. These drugs speed up how fast your body gets rid of magnesium. You'll probably need extra magnesium while you're taking steroids.
Medical Conditions Reducing Magnesium Levels
Your body faces common roadblocks when absorbing magnesium supplements. Diabetes is a problem because high blood sugar forces your body to flush out too much magnesium when you pee.
Your digestive health plays a big part too. Conditions like Crohn's disease and celiac disease can damage your intestines. This makes it tough for the body to pull magnesium from food and supplements.
The medicines that you take every day might work against your magnesium levels. You'll lose extra magnesium if you're taking heartburn medications or water pills. Even some antibiotics and cancer treatments can get in the way of your body's ability to hold onto magnesium.
Your age can affect how well you process magnesium. Once you get older, your gut just doesn't soak up nutrients like it used to. Your kidneys start letting more magnesium slip away compared to when you were younger.
Alcohol does a number on your magnesium levels in a few ways. You might skip meals when you drink too much, and your stomach gets irritated. Your kidneys also end up flushing out extra magnesium after drinking any alcohol.
Other vitamins and minerals in the body can affect your magnesium levels, too. Without enough vitamin D, your body struggles to use magnesium properly. When you take calcium or iron supplements, it also makes it harder for your body to absorb magnesium.
Your magnesium levels take a hit during hard times or after surgery. Physical and emotional stress burns through your magnesium stores faster. Serious operations also throw your magnesium balance out of whack while your body heals.
Dosage Mistakes
Most people have a hard time getting results from magnesium supplements because they're not taking them correctly. Your timing and dosage make the difference in real results from these supplements. When you take them properly, it's usually the difference between feeling better and throwing your money away.
Your stomach needs some food in it when you take magnesium. Taking it on an empty stomach can give you nasty problems like diarrhea and nausea. It can even cause stomach cramps. You'll see better results and fewer side effects when you take your magnesium with meals.
You also need to watch out for taking too much magnesium at once. Your body can only handle some of this mineral in one go. When you load up on a giant dose, it'll probably upset your stomach and waste the supplement. You'll see much better results by spreading smaller doses throughout your day.
The type of magnesium in your supplements can affect your success. Store-bought supplements often use forms that your body struggles to absorb properly. That means you might only get a fraction of the magnesium listed on the label into your system.
Most people also forget how much it helps to stay steady with their magnesium intake. Taking your supplements at the same time each day helps steady levels in your body. Random and sporadic supplementation won't give you the complete results you're looking for.
Your other medications might also affect how well your magnesium works. Common medicines like antibiotics and blood pressure medications can affect magnesium absorption. You'll need to space out your magnesium from these medications by a few hours to get the most from it.
Bioavailable Magnesium Supplements
You'll gain results from your magnesium supplement by picking the right type and taking it properly. Your body can absorb some types of magnesium better than others because of their bioavailability.
Magnesium glycinate can give you one of the highest absorption rates with supplement forms. This happens because manufacturers bond the magnesium to glycine. Glycine is an amino acid that helps your body process it and won't upset your stomach.
Your body also absorbs magnesium malate well since it naturally combines magnesium with malic acid like what's in apples. You'll experience longer-term results because this form stays in your system longer.
Store-brand supplements have magnesium oxide because it's cheap to produce. Your body only manages to absorb around 4% of this form. Most of it just goes to waste as it passes through your system.
The way you take your magnesium supplement can affect your results. Your body can process smaller doses throughout the day better than one large dose. High-fiber meals might cut back on how much magnesium you actually absorb.
Your stomach acid levels affect how well you absorb different forms of magnesium. Some types need strong stomach acid to break down properly. Others work fine with lower acid levels. This explains why forms might work for you but not for someone else.
When you take the wrong type of magnesium, it could give you unexpected surprises. Some forms will send you running to the bathroom. Others might not cause stomach problems but won't give you the results you want. Each form can affect your body differently.
The price tag on magnesium supplements usually connects to quality. Cheaper options usually have lower absorption rates. Pricier versions have ingredients that improve how your body uses the magnesium and cut back on unwanted side effects.
Dietary Sources And Alternatives
Not enough magnesium doesn't mean you'll need to depend on supplements. Nature has given you lots of tasty and nutritious foods with this useful mineral. You can get loads of magnesium in foods like fresh spinach, crunchy almonds, and hearty black beans, too!
Your cooking methods can affect how much magnesium stays in the food. When you boil your veggies, it lets the magnesium escape into the water. You can get more magnesium by making some easy switches. Try steaming your vegetables instead of boiling them.
Traditional magnesium supplements could be giving you an issue. Your skin has another way to absorb this mineral. It's called transdermal magnesium absorption. You can absorb magnesium through your skin with bath salts, oils, or lotions.
Putting magnesium on your skin works better than pills. Your digestive system won't have to process it. You can stay away from those uncomfortable stomach problems. Plus your body puts the magnesium to use much faster too!
Some food combinations help your body grab more magnesium. When you pair magnesium-rich foods with healthy fats, it improves absorption. This pairing lets you get even more results from what you're eating.
Small changes in food prep can improve the magnesium you get. When you leave potato skins on, it locks in more nutrients. When you soak nuts and seeds before snacking, it helps your body access more of their natural magnesium too.
Common medications can get in the way of your magnesium levels. Antibiotics and acid reflux drugs usually block magnesium absorption in your body. Diuretics cause you to lose magnesium faster as well.
Keep It All Natural
Your health process doesn't have to feel too intense or scary at all! When you see how magnesium and other nutrients work in your body, it'll put you on the path to feeling healthier. You'll need to watch your own body's signals. That means watching how your body responds and changing based on what you see.
It normally takes some trial and error to make positive changes to your wellness schedule. You should look at the habits that might affect how well your supplements work. Your morning coffee schedule could be blocking nutrient absorption. Or high and chronic stress levels can also get in the way of how your body uses nutrients.
Always make sure that you talk with your doctor about how to find the right strategy for your situation!
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