The popularity of magnesium has been skyrocketing lately. In our hyper-busy lives, the growing demand for something that helps us relax is perfectly understandable. However, it is also essential to recognize the symptoms of deficiency and understand the best way to take it before you decide to up your intake. We spoke with Álvaro Campillo, a general and digestive surgeon and a partner at Kobho Labs—a Spanish supplement firm—to know more.
“Magnesium is an ion with over 200 functions within cells, many of which are crucial for sleep, central nervous system healing, and repair. This is why it’s ideal to take it at night,” says the expert. Given its essential role in numerous bodily functions, similar to the importance of other vital minerals, it’s not surprising that magnesium deficiency is quite common. Dr. Campillo points out that while the symptoms of magnesium deficiency can be varied, several key signs are worth noting:
The surge in popularity of magnesium supplements is well-justified. However, it is crucial to analyze the formulation of each supplement to know its suitability for different individuals. “Magnesium is vital for our metabolic, muscle, cardiovascular, immune system, and nervous system health,” says Campillo. “According to published studies, 9 out of 10 adults are deficient in it. Therefore, it’s essential to include magnesium in our lives, especially for those with chronic diseases, migraines, fibromyalgia, osteoporosis risk, poor sleep, or athletes. These conditions all require higher levels of magnesium for optimal health and performance.”
Taking magnesium at night helps relax the body and improve quality of sleep. However, the doctor points out there is an ideal time to take it: two hours after dinner. “Magnesium is poorly absorbed and has low bioavailability when in the presence of calcium, proteins, or phosphates. Therefore, it is advisable to separate its intake from meals by about two hours to achieve maximum absorption. This way, we can enhance its effects,” he explains. The choice of format—whether pills, gummies, or drinkable solutions—depends on how well the body absorbs the active ingredient and how easy it is to consume. Dr. Campillo emphasizes the advantages of a drinkable solution as it is most effective and easy to consume.
