Disclaimer: This content is for informational purposes only and does not constitute medical advice. The statements made herein have not been evaluated by the FDA. Dietary supplements are not intended to diagnose, treat, cure, or prevent any disease. Always consult with a qualified healthcare provider before starting any supplementation regimen, especially if you're pregnant, breastfeeding, or taking medications.
One of the common ways to address dietary nutritional gaps is by taking supplements. While there are thousands of choices, the effectiveness of supplements depends on how well people continue to take them for the necessary duration.
Take magnesium, for example. According to global dietary data, around 31% of adults don’t take the required amount of magnesium due to a modern diet low in whole grains and vegetables, soil nutrient depletion, loss due to food processing, an aged population, disease prevalence, and differences in socioeconomic conditions. There are different types of magnesium supplements. But, patients who are advised by medical practitioners often discontinue using supplements, not because they don’t understand the importance, but because they have trouble adhering to the supplementation routine. That’s because they face issues with supplement tolerability, complicated routines, price variance, and unrealistic expectations. Let’s understand in detail.
GI Discomfort
People discussing magnesium supplements continue to talk about stomach upset. Many people taking magnesium experience loose stools, gas, and cramping. Naturally, they feel that magnesium doesn’t agree with their body.
The truth is, this reaction is often due to the type of formulation. Retail magnesium supplements contain magnesium oxide. It’s cheaper and has a higher amount of elemental magnesium. But, it has poor absorbability of just 4%. Magnesium as magnesium oxide works as a laxative. So, read the label when you buy magnesium supplements to know what form is present.
Pill Burden
Even if you choose the right form and the right brand, the physical size of the pill and the number of capsules you must consume to meet the daily required dosage levels can be challenging. Some people may be taking other supplements or medications and may already be taking multiple pills. In a review of data on daily dosage frequency, it was concluded that patients are more compliant with once-daily compared to twice-daily or thrice-daily dosage.
Brands like Pure Encapsulations provide 120 mg of elemental magnesium in a single pill, which can be easily incorporated into your daily routine. You may also find magnesium supplement powders if you are looking for alternate options.
Cost Variance
Some retail magnesium brands provide magnesium pills in the range of $15, while premium brands offer magnesium glycinate supplements at around $35 per bottle. When you look at it, a cheaper bottle may look like a good choice.
But they may contain magnesium oxide, which is not absorbed properly. Instead of looking at the bottle price, look at the cost per absorbed milligram of magnesium. So, 500 mg of magnesium oxide with poor absorption of around 4% gives you only 20 mg of bioavailable magnesium. On the other hand, premium brands list the actual elemental magnesium present in a single serving such as 120 mg of magnesium as magnesium glycinate. When you look at the cost from that perspective, you may realize that paying a premium price for magnesium glycinate may be worth it, considering its bioavailability.
Not Seeing Immediate Benefits
People take magnesium hoping to improve sleep, wanting to manage stress, or to feel more calm. Often, they have high expectations with respect to the perceived benefits. But magnesium works at the cellular level and the results may not be immediate or even obvious. Particularly, if patients already have a baseline deficiency, building up the magnesium levels can take time. Some people stop using it after 3-4 weeks because they don’t feel that the supplement is useful. In a study, researchers found that magnesium levels improved by only 6% by 30 days, but increased by 30% by 90 days, indicating that it takes about 12 weeks to notice considerable changes in the magnesium status.
How to Adhere to Magnesium Sustainably?
People incorporate magnesium into their daily routine to experience changes. The friction points in adhering to the magnesium routine can be addressed in the following ways:
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Look at the label and ensure that your magnesium supplement contains chelated forms like bisglycinate, malate, or threonate instead of oxides. This can show a considerable difference in tolerability levels.
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Ensure that the brand you choose discloses elemental magnesium clearly and if the brand says 200 mg then you are actually getting 200 mg of magnesium. Some brands also offer magnesium powder that can be taken once daily, mixed into your favorite beverage. If you find it challenging to take pills multiple times a day, you can opt for the powder form. This helps to reduce the fatigue you experience with taking multiple pills because you are taking the right dosage needed for your body.
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Don’t compare magnesium supplements by price alone. Check if you are choosing high-quality brands that ensure clean ingredients, purity testing of raw materials, and third-party testing of products. Instead of choosing an ineffective supplement, consider premium brands that deliver on their promises.
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Understand what you can expect from taking magnesium supplements. Often, benefits may be noticeable after you take supplements for 4-12 weeks. Consistency is also important for these supplements to work effectively.
For trusted high-quality supplements, explore our collection at Nutriessential. We vet brands based on ingredient transparency, raw material quality, manufacturing standards, and third-party testing. If you want more help in adhering to your supplementation routine, connect with our health experts.
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