Nutrition : How to Best Absorb Magnesium Supplements

Nutrition : How to Best Absorb Magnesium Supplements


My name is Christine Marquette. I’m a registered
dietitian with Austin Regional Clinic, and I’ve had people ask how do they best absorb
magnesium supplements. Magnesium is actually best absorbed if it is taken with calcium
and vitamin C, and this happens to be one mineral that actually is absorbed best if
taken on an empty stomach. The problem, if you have already eaten a meal that has protein
or fat or a lot of fiber is those items actually slow the absorption of the magnesium, so it
is best to take it either first thing in the morning or before you go to bed. Another thing
to keep in mind is you do want to avoid excess alcohol, because alcohol can actually cause
your body to excrete a majority of your magnesium. And another thing to keep in mind is you want
to avoid soft drinks. Soft drinks often have a very high amount of phosphates, and the
phosphates will actually bind your magnesiums, so again, you won’t be absorbing very much
of that supplement. So just remember, when taking magnesium, choose a magnesium supplement
with calcium, and include vitamin C as well, and take on an empty stomach, either in the
morning or before you go to bed.