Magnesium is an important mineral that plays a role in over 300 biochemical reactions in the body. It helps maintain normal muscle and nerve function, keeps heart rhythm steady, supports a healthy immune system, and keeps bones strong. Low magnesium levels can cause a variety of symptoms including muscle cramps, fatigue, weakness, nausea, and more. Many people are deficient in magnesium due to poor dietary intake or other causes. When levels get too low, supplementing with magnesium may be necessary to restore normal levels quickly. But how long does it take to raise magnesium levels after starting supplementation?
How Magnesium Levels Are Measured
There are a few different ways magnesium levels can be measured:
Serum Magnesium Test
This blood test measures the amount of magnesium in the serum, which is the liquid portion of the blood. It assesses magnesium status short-term. Normal serum magnesium levels range between 1.7-2.2 mg/dL (0.7-0.9 mmol/L).
RBC Magnesium Test
The RBC (red blood cell) magnesium test also measures magnesium levels in the blood, but it assesses long-term magnesium status. Normal RBC magnesium levels range between 4.2-6.8 mg/dL (1.7-2.8 mmol/L).
24-Hour Urine Magnesium Test
This test measures the amount of magnesium excreted in the urine over a 24-hour period. Normal values are 100-200 mg per 24 hours. Low urine magnesium indicates low dietary intake.
Intracellular Magnesium Test
Also called an Exatest, this measures magnesium levels within cells, which is where most of the body’s magnesium is stored. Normal ranges are 1.7-2.1 mmol/L.
Factors That Affect How Quickly Magnesium Levels Increase
Several factors play a role in determining how quickly magnesium blood levels increase after starting supplementation:
Magnesium Dose
The dose of supplemental magnesium affects how quickly it raises magnesium levels. Higher doses increase blood levels faster than lower doses. For example, one study gave participants 380 mg per day of magnesium oxide for 12 weeks. Magnesium levels increased by about 0.2 mmol/L after just 1 week.
Magnesium Form
Some forms of magnesium are better absorbed than others. Magnesium citrate, glycinate, and chloride tend to be highly bioavailable compared to oxide and sulfate forms. Higher absorption equals faster increases in blood magnesium levels.
Baseline Magnesium Status
People who are severely deficient in magnesium tend to absorb and retain more magnesium from supplements. In those with mild deficiencies, it may take longer to restore normal levels.
Health Conditions
Certain health conditions like diabetes and gastrointestinal disorders can impair magnesium absorption. People with these conditions may need longer to normalize magnesium status.
Medications
Some medications like diuretics, antibiotics, and proton pump inhibitors can cause increased magnesium loss and make it difficult to raise magnesium levels.
| Form | % Absorbed |
|---|---|
| Magnesium oxide | 4% |
| Magnesium citrate | 30% |
| Magnesium glycinate | 80% |
How Quickly Do Magnesium Levels Increase With Supplementation?
Research shows that magnesium blood levels begin to increase soon after starting supplemental magnesium. However, it can take weeks or months to fully restore normal magnesium status depending on the factors discussed above. Here’s a look at some study findings:
– A study in postmenopausal women found that 300 mg per day of magnesium increased serum magnesium levels from 0.78 to 0.84 mmol/L after just 7 days.
– One study gave magnesium supplements to patients hospitalized with low magnesium levels (hypomagnesemia). Average magnesium levels increased from 0.49 to 0.74 mmol/L after one week of treatment.
– Among critically ill intensive care patients with low magnesium levels at baseline, levels increased on average by 0.05 mmol/L per day when given intravenous magnesium sulfate.
– Research in athletes found that magnesium levels increased by around 0.02 mmol/L per week with 300-400 mg per day of magnesium supplementation.
– One study showed that intracellular magnesium levels increased by around 0.035 mmol/L per week with oral magnesium supplementation. Full normalization took around 20 weeks.
So while research shows magnesium levels start increasing soon after starting supplementation, it may take 1-6 months for complete replenishment depending on the individual. Taking higher absorbed forms like citrate and glycinate can help maximize increases.
Tips to Quickly Restore Magnesium Levels
Here are some tips to help restore magnesium levels to normal faster:
– Take a highly absorbable form like magnesium glycinate or citrate. Avoid oxide and sulfate forms.
– Take the full recommended daily amount which is 310-420 mg for adults. Consider a higher dose under medical supervision if deficient.
– Take magnesium in divided doses 2-3 times per day rather than a single large dose, which may maximize absorption.
– Apply magnesium oil spray to the skin to increase levels. Transdermal magnesium is well-absorbed.
– Increase magnesium intake from foods like nuts, seeds, legumes, leafy greens, whole grains, yogurt and fatty fish.
– If taking medications that deplete magnesium, discuss switching with your doctor.
– Get lab testing done periodically to monitor magnesium levels until normalized.
– If severely deficient, intravenous or intramuscular magnesium may be warranted to restore levels faster.
Maintaining Normal Magnesium Levels Long-Term
Once magnesium levels have been restored to normal, the key is maintaining adequate levels long-term. Here are some tips:
– Continue taking a magnesium supplement daily unless dietary intake is excellent.
– Eat plenty of magnesium-rich foods like almonds, spinach, black beans, oatmeal, and avocado.
– Limit or avoid processed foods, excess alcohol, salt, sugar and phosphoric acid in sodas which can deplete magnesium.
– Stay well hydrated and active, as magnesium loss occurs with dehydration and inactivity.
– Manage stress effectively and get enough sleep, as magnesium needs increase with stress.
– Get lab testing done annually or biannually to monitor magnesium status.
– If taking medications that deplete magnesium, discuss options with your doctor and supplement accordingly.
Restoring magnesium levels quickly can make a big difference in relieving deficiency symptoms. Work with your healthcare provider to determine optimal magnesium intake from diet and supplements. With smart magnesium repletion strategies, levels can normalize within weeks or months.
Conclusion
Magnesium deficiency can negatively impact many aspects of health, so it’s important to correct low levels promptly. Research shows supplemental magnesium increases blood levels within days or weeks, though full normalization can take 1-6 months depending on the dose, form, and severity of deficiency. Taking highly bioavailable forms like glycinate and citrate at recommended dosages can help optimize and expedite magnesium repletion. Maintaining adequate intake from food and supplements long-term is also key to preventing reoccurrence of deficiency. With proper testing and smart magnesium supplementation under medical guidance, levels can be restored relatively quickly and deficiency symptoms alleviated.