The Benefits of Magnesium
Magnesium plays a vital role in the body, helping to regulate a variety of processes across numerous systems, from nerve signaling and muscular contraction to energy transfer and metabolism. As such, it is essential for healthy cognitive and physical function. Studies have linked magnesium deficiency to anxiety, diabetes, headaches, poor sleep quality as well as general malaise.
The Role of Coffee
Coffee is a stimulant that triggers the release of adrenaline, a hormone released in ‘fight-or-flight’ situations, leading to increased heart rate, alertness, and energy. The specific mechanisms of coffee’s effects on the body are thought to involve the inhibition of adenosine receptors in the brain. It is also known to inhibit the absorption of some minerals, particularly magnesium.
Can I Take Magnesium After Drinking Coffee?
It is possible to take magnesium after drinking coffee. A deficiency in magnesium can manifest in many different ways, but what it means for one individual may be different from another. Therefore, it is important to be in tune with your body and identify symptoms that might indicate a deficiency.
Experts recommend introducing a supplement like magnesium citrate into your daily routine. Magnesium citrate is a form of magnesium that is particularly well absorbed by the body, and it may help to increase energy and also support better overall health.
It is important to add it to a diet that covers all of the body’s nutritional needs, and ideally be taken with a small snack that contains fat and protein which will help with absorption. An early morning snack, such as an omelette or porridge, is the perfect choice.
Managing Intake
In order to maximize effectiveness, it could be beneficial to spread out taking the supplement throughout the day, as well as reducing your daily caffeine intake. Coffee inhibits the absorption of magnesium in the body and excessive consumption can lead to side effects such as headaches and insomnia.
Most people can safely take 450-600mg of magnesium citrate a day spread over 3-4 doses, however it is always advisable to seek advice from a medical professional before taking any supplement.
Impact of Stress
Stress has a significant impact on magnesium levels within the body, so it is important to practice stress-relieving techniques. Examples of stress-relieving activities that can help to reduce symptoms of anxiety and improve sleep quality include mindfulness, yoga, walking and spending time outdoors.
Magnesium can also be naturally obtained through dietary sources, such as leafy greens, legumes, nuts, and fish. Getting regular exercise, reducing alcohol consumption, and avoiding processed and sugary foods, can further increase the body’s levels of magnesium.
Magnesium for Mood and Memory
Recent research has also signalled that magnesium can help to reduce symptoms of depression and improve mood levels. It is also thought to play a role in helping to improve brain function and memory, which can be useful in the working environment and academic study.
Using Magnesium to Address Symptoms
It is important to pay attention to your body and consult with a medical professional before introducing a supplement into your daily routine. In some cases, magnesium deficiency can be addressed through lifestyle changes and diet.
A Medical Doctor can also recommend an appropriate type and dosage of magnesium supplement that best suits your individual needs.
Absorption Rates of Magnesium
With regards to absorption, one element that is often overlooked is the rate of absorption. Different forms of magnesium can be better absorbed than others, depending on the body’s individual needs.Magnesium citrate is a recommended form of magnesium due to its enhanced absorption by the body.
It is recommended that the supplement be taken with a small snack containing substantial amounts of fat and protein which helps with absorption. A small meal, such as a glass of natural yogurt with granola or an omelette, may be an appropriate choice.
Magnesium Side Effects
Side effects for magnesium include diarrhea, cramping and potential interactions with other medications. As with any supplement it is advisable to do research regarding potential side-effects and to speak to a doctor or pharmacist for professional advice.
The Timing of Magnesium Supplements
Experts suggest taking magnesium supplements before bed may be beneficial because this is when the body is most receptive to the supplement. It is however possible to spread the supplement out throughout the day, and supplementing after coffee is a suitable option.
In general, it is best to take magnesium supplements a few hours before coffee as coffee inhibits the absorption of the mineral by blocking the action of the body’s cells responsible for absorption. Whether supplementing before or after coffee, it is important to spread out intake and closely monitor the body’s reaction.
Using Magnesium to Achieve Balanced Mental and Physical Health
For those experiencing the symptoms of magnesium deficiency, supplements are an effective way to address it. Magnesium can help improve physical performance, mood, mental health and cognitive function, leading to a more balanced mental and physical wellbeing. It is important to keep in mind that everyone is unique in terms of their body’s needs and it is wise to consult with a Medical Doctor for advice about the best course of supplementation for your individual needs.
