How Long Does Magnesium Stay In Your System?

You've likely been told from an early age to make sure you receive all your essential vitamins and minerals, whether that be from your diet or through supplements. Magnesium is one of the many minerals that are important for the body. As described by the National Institutes of Health (NIH), magnesium can be found naturally in foods like spinach, whole grains, chia seeds, yogurt, and black beans. Based on recommendations by the Food and Drug Administration (FDA), adults and children over 4 should consume 420 milligrams of magnesium per day. In spite of this, many Americans don't consume adequate amounts of magnesium on a daily basis.

Those who miss out on their daily dose of magnesium are also missing out on substantial health benefits. Magnesium intake helps to keep the heart healthy, and magnesium deficiency can be dangerous for people with cardiovascular disease, as explained by Medical News Today. It's also believed that receiving enough magnesium can lower the risk of type 2 diabetes and decrease insulin resistance. 

There may be mental health consequences to insufficient magnesium intake. For example, a 2015 study published in the Journal of the American Board of Family Medicine found that younger adults with lower magnesium levels appeared to struggle with depression more frequently. 

Individuals who don't receive enough magnesium from their diet can take magnesium supplements. However, if you decide to add magnesium supplements to your regimen, you might be interested in how long they remain in your system. The process by which magnesium is absorbed and released by the body is actually relatively quick; but it can vary, based on certain factors.

Magnesium is mainly stored in the bones and tissues of the body, while the rest is released within 12 to 24 hours after consumption, as reported by HealthNews. "It's not something you can just take once, see results, and then never take again," Amanda Li, a registered dietician, told Tuggeranong Square Medical Practice. 

Individuals who have lower levels of magnesium in their bodies may absorb and release magnesium more slowly. Consuming more protein and fructose in your diet may enable your body to absorb more magnesium. 

As described by a 2012 article published in the Clinical Kidney Journal, the kidneys, intestine, and bones regulate the absorption of magnesium, and the kidneys release the mineral from the body through urine secretion. Interestingly, magnesium follows its own circadian rhythm, and the body releases the most magnesium during nighttime. As the kidneys play such a crucial role in this process, individuals with kidney disease may experience difficulties metabolizing magnesium. 

Because of magnesium's fast-acting nature, you should take a supplement every day to gain maximum health benefits and avoid magnesium deficiency. After learning about how magnesium works in the body, it's important to know whether you'll see results immediately or if it'll take some time to feel its effects.

Ultimately, there's no exact answer on how long it will take magnesium supplements to work for you. Several factors play into when you will begin to notice a difference, such as what health condition you're using magnesium to treat.  

Some individuals taking magnesium supplements to relieve their anxiety reported feeling improvements anywhere between one day and a couple of weeks, according to BIOLabs Pro. Similar results have been discovered in those with depression and insomnia. One 2017 study published in PLoS One discovered that participants began to notice a difference in their depression symptoms within two weeks of taking magnesium supplements. Another 2019 study published in Open Access Macedonian Journal of Medical Sciences found that magnesium supplements contributed to better sleep for participants with insomnia within three months of treatment. 

As noted by Healthline, it's important to take your magnesium supplements consistently, as long-term use has been associated with improvements in mood, anxiety levels, and sleeping patterns. Certain magnesium supplements can sometimes have side effects on the digestive system, so you should also take them with food. If you're on any medications, make sure to consult your doctor before taking magnesium supplements, as they can interact with some medications.