Magnesium is a vital mineral essential for muscle and nerve function, blood sugar control, and bone health. Despite its importance, many people do not get enough magnesium from their diets and may need to supplement. Doctor Winternheimer, a chiropractor on TikTok (@highperformancespine), discusses the importance of magnesium and how to use it effectively.
Why is Magnesium So Popular
Magnesium supplements are popular due to their role in improving sleep quality, reducing the risk of heart disease, and managing type 2 diabetes. However, correct usage is key to maximizing benefits and avoiding interactions with other minerals.
Avoid Taking Calcium
Avoid combining magnesium with calcium supplements as they can compete for absorption in the body, reducing their effectiveness. It is recommended to take calcium and magnesium at least two hours apart for optimal absorption.
Zinc and Magnesium: A Complicated Relationship
Zinc can interfere with magnesium absorption, so it is best to take them at least four hours apart to avoid any negative effects on their effectiveness.
Iron Supplements
Iron supplements should also be taken separately from magnesium to ensure proper absorption and effectiveness of both minerals.
Foods High in Phytates and Oxalates
Avoid consuming foods high in phytates and oxalates, which can reduce magnesium absorption. Separate these foods from your magnesium supplement to ensure you receive the full benefit.
Maximizing the Benefits
To maximize the benefits of your magnesium supplement, be mindful of what you take it with. Avoid combining it with calcium, zinc, iron, or high-phytate and high-oxalate foods to enhance absorption and enjoy its full range of health benefits.
Sources
- “Chiropractor Lists 4 Things That Should Never Be Taken With Magnesium. MSN. 2024.
- “Magnesium.” Mount Sinai
