Your body needs magnesium to carry out many routine functions. For example, this mineral plays a major role in the health and performance of your muscles. However, you cannot grab a food high in magnesium and consume it right before a workout, expecting it to help boost your exercise efforts.
You need to know the time for magnesium to work on muscles. Many factors play a role in this. When you have the right information, you can determine when to take a magnesium supplement so you see the most benefit.
Absorption
When you take a magnesium supplement, the body must absorb it into the bloodstream. This process takes anywhere from two to four hours. However, each person is unique, so their body may absorb it at a different rate. In addition, the type of magnesium compound plays a role in the absorption rate, as does the amount of food in the stomach.
Distribution
Once the magnesium makes its way into the bloodstream, it must be distributed. Most magnesium remains in the bones, although some of the mineral lands in the muscles and other soft tissues. The distribution process may take hours before it is finished.
Muscle Functioning
Although magnesium levels won’t rapidly jump in the muscles, you will see certain effects on muscle function quickly. Within the first hour of ingesting the supplement, you will notice your muscles are more relaxed. Cramps won’t occur as frequently and the muscles will be better oxygenated. The supplement can provide these benefits rapidly as magnesium helps to regulate the contraction and relaxation of muscles. In addition, this mineral plays a role in energy production and oxygen usage by the muscles.
Long-Term Effects
With regular use of a magnesium supplement, you will find your muscle health and performance improve. However, you must use the supplement for several weeks or months consistently to see these benefits.
With regular use, you will notice an increase in your muscle strength and endurance. Your exercise performance as a whole will improve, usually within four to eight weeks. Recovering after a workout becomes easier, as well. The magnesium helps restore your energy levels while reducing any soreness in the muscles. Fortunately, you won’t need to wait as long to see this benefit. It is often observed after two to four weeks of consistent supplement use. With regular use, you will also experience fewer muscle spasms and cramps. Not only will they become less frequent, but when they do occur, they tend to be less severe.
Increasing the Efficacy of Magnesium Supplements
Certain factors play a role in the efficacy of magnesium supplements. If you have a magnesium deficiency when you first start using supplements, you may find the benefits are seen more rapidly, and are more pronounced. Look into different types of supplements, too. The body absorbs and uses certain forms more efficiently.
While you may choose to use a supplement, it’s always best to eat a diet high in magnesium-rich foods. Furthermore, drink plenty of water and exercise regularly. Doing so helps the body absorb magnesium and use it effectively.
To get the most from a magnesium supplement, you must use it consistently. Taking the supplement here and there or only when you remember, won’t allow you to see the positive effects this mineral has on the muscles. However, talk to your doctor before taking a magnesium supplement or any supplement. They will help you find the right dose and form for your unique needs.
