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Magnesium With or Without food?

Answered on August 19, 2014
Created January 22, 2013 at 3:26 AM

Hey guys, started supplementing Magnesium 400mg (per Robb Wolf) and had a question on whether to take it with food or without?

Taking it with dinner as I know it aids in sleep but heard that it can be harder for your stomach to digest with food and perhaps you wont take in as much as you would on an empty stomach. Some say take it right before bed but Iv found that wakes me up to go to the bathroom. Wouldnt it make since to take with food like good fats to aid in absorbtion?

Thoughts?

Thanks

Medium avatar

(129)

on January 23, 2013
at 12:25 AM

Dinner always has a big chunk of meat, think im gonna do 200mg with dinner and the other 200mg prior to bed. see how that works

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4 Answers

2
A2c38be4c54c91a15071f82f14cac0b3

(12682)

on January 22, 2013
at 04:51 AM

Depends on what the meal is. Taking magnesium with lots of cellulose and phytic acid would decrease its absorption (1,2,3,4). I'm guessing you're not planning on having a meal of whole grains though.

This study found that a meal of "56 g toast, 10 g butter, and 30 g jam" significantly increased magnesium absorption from mineral water compared to drinking the mineral water alone. Since meat seems to increase magnesium absorption compared to sugar, this increase would likely have been more if you swapped out the jam with some meat of some kind.

Medium avatar

(129)

on January 23, 2013
at 12:25 AM

Dinner always has a big chunk of meat, think im gonna do 200mg with dinner and the other 200mg prior to bed. see how that works

1
197651282ddd8d675b974ee811d2269e

on January 22, 2013
at 03:29 AM

I take mine after dinner, without food. Gives me enough time to wind down for bed.

0
Cb9a270955e2c277a02c4a4b5dad10b5

(10989)

on January 22, 2013
at 03:44 AM

Instinctively I'd say take it with food since most vitamins and mineral absorb better with a meal, but I'm not basing that on anything scientific, just what I've heard really. I can't say the same is necessarily true for magnesium.

0
43f469552cfd3be73fc88a9821b14986

on January 22, 2013
at 03:44 AM

Epsom salt baths can be a great relaxing way to get your magnesium transdermally. Very relaxing too.

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