This is an essential mineral for our body. It plays a fundamental role in more than 300 biochemical reactions.
Magnesium notably contributes to the proper functioning of various physiological systems, such as nerve transmission, muscle contraction, and blood pressure.
However, the daily requirements recommended by ANSES – 300 mg/day for women and 380 mg/day for men – are rarely met. This study even shows that nearly 70% of the French population does not meet this daily quota.
To avoid this deficit, supplement courses are sometimes recommended. But how long do they take to work?
Read also | A pharmacist’s advice on buying the best magnesium
There is no set duration to feel the effects of magnesium
From a few days to several months
Whether taking magnesium to address insomnia, muscle cramps, stress, or anxiety, there is no set and unique duration after which this mineral will take effect.
The different factors I discuss below, as well as general lifestyle, can impact the benefits felt during supplement courses.
Thus, one person may appreciate the advantages of magnesium a few days after taking it, while a 2-month consumption may be necessary for their neighbor.
In any case, it is recommended to continue taking magnesium for several weeks to obtain effects on the medium term.
What the studies say
Studies on the effects of magnesium on anxiety show results after 8 weeks of intake, while other research indicates initial benefits on insomnia after 20 days of consumption.
Nevertheless, the scientific evidence for these reviews I share with you here is too scant to make definitive statements on the time of action and efficacy of the mineral.
Factors that influence its absorption
The time needed for magnesium to start taking effect mainly depends on the absorption of the dietary supplement. However, this is influenced by different factors such as:
- the type of magnesium consumed: some magnesium types may potentially have lower bioavailability than others, as shown in this study.
- interactions with other minerals or vitamins: calcium, for example, can limit the absorption of magnesium, while vitamin D promotes its assimilation, as shown in this scientific research
- digestive health: gastrointestinal problems (Crohn’s disease, irritable bowel syndrome, etc.) or the intake of certain medications such as antacids may impede the proper absorption of magnesium
- age, gender, and general health status: depending on these parameters, magnesium needs vary
My tips to optimize the effects of magnesium
To optimize the benefits of magnesium, there is no miracle remedy. However, you can ensure the following points:
- Choose a highly bioavailable form of magnesium: a supplement based on malate, bisglycinate, or liposomal form
- Take the right dose: avoid consuming too much
- Pay attention to regularity and take your supplement every day
- Promote a varied and balanced diet to provide all other nutrients to the body
