From the Guidelines
Taking magnesium supplements with food is generally recommended to minimize potential digestive side effects. This approach can help reduce the risk of diarrhea, nausea, or stomach cramps that some individuals may experience, particularly with certain forms of magnesium like magnesium oxide 1. According to the american gastroenterological association-american college of gastroenterology clinical practice guideline 1, magnesium plays a crucial role in various biological processes, and its supplementation can have a beneficial effect on constipation-related symptoms.
When considering the consumption of food with magnesium supplements, several factors come into play:
- The type of magnesium formulation, as some forms like magnesium glycinate and malate may be gentler on the stomach and potentially tolerated without food.
- The dose of magnesium, with higher doses possibly increasing the risk of gastrointestinal side effects.
- Individual tolerance, as some people may not experience any digestive discomfort when taking magnesium on an empty stomach.
Key points to consider:
- Magnesium oxide (MgO) has been evaluated in clinical trials for its efficacy in managing chronic idiopathic constipation 1.
- Lower doses of MgO, such as 500 mg/d to 1 g/d, are often used in clinical practice, although their bioavailability and clinical efficacy are not well-studied 1.
- Systemic regulation of magnesium levels is maintained by renal excretion, and hypermagnesemia is more likely to occur in individuals with significant renal impairment 1.
Given the potential benefits of taking magnesium with food, including reduced digestive side effects and improved absorption for some forms of magnesium, it is advisable to consume a small snack or meal when taking magnesium supplements, unless individual tolerance or specific circumstances dictate otherwise 1.
From the Research
Magnesium Supplementation and Food Consumption
- There is no direct evidence to suggest that consuming food while taking a magnesium supplement is necessary or beneficial 2, 3, 4.
- However, some studies suggest that certain dietary components can affect intestinal absorption of magnesium, such as increased intakes of protein and fructose which improve apparent magnesium absorption, whereas consumption of cellulose and phytate have a lowering effect 5.
- The bioavailability of magnesium from different pharmaceutical formulations can also vary, with some studies showing that effervescent tablets may have better bioavailability than capsules 6.
- It is worth noting that the effects of dietary components on magnesium absorption are generally poorly understood and may be critically important only at low intakes of magnesium 5.
- Magnesium is an essential mineral that is needed for a broad variety of physiological functions, and an adequate magnesium supply would be of special benefit to our overall health 2, 3, 4.