Is it good to take magnesium supplements everyday?

Three outcomes by status, because good is a word that depends on who is taking it

Is it good to take magnesium supplements every day, and the variants asking whether bisglycinate specifically is good to take daily, are answered by three outcomes that depend on the reader's status, because good is a word that means nothing until the reader is known. Outcome one, good: a reader whose diet audit finds a shortfall, the lifter on a protein-heavy training diet light in greens, nuts, seeds, legumes and wholegrains, on a cut that dropped them or a bulk built on rice and chicken, has a status that runs below the reference intake, and daily magnesium at 300mg elemental closes the shortfall over four to eight weeks and holds it, maintaining the normal muscle function, nervous-system function, psychological function and reduced tiredness and fatigue that the register's sentences describe and that the shortfall was quietly costing, the deficiency-repletion pattern's good half and the reason the athletes flagship calls magnesium the best-supported mineral for a lifter to audit. Outcome two, neutral: a reader whose diet already supplies the reference intake has a replete status, and daily magnesium adds nothing, the surplus being excreted by working kidneys within a day or two, no tolerance building and no harm arising, a harmless and pointless habit that costs 22p a day and gains nothing, the reason this site says by audit on every dose page rather than for everyone. Outcome three, harmful: only over the guidance level of about 400mg supplemental, where the osmotic laxative effect arrives and nothing is gained, or at any dose in failed kidneys, where magnesium accumulates, the safety pages' red gate, with the other populations who ask first, myasthenia gravis, heart block, interacting medicines, pregnancy and minors, being questions of advice rather than of daily use.

Daily as the design of a maintenance nutrient, the salt built for it, and the question filed

Daily is not a concession for a maintenance nutrient but its design: magnesium's authorised claims are maintenance sentences about a status held by regular intake, the body holding a pool that daily intake tops up and daily losses draw down, so that a supplement taken on some days and not others produces a status that never settles, the every-day pages' finding that training days only is the one pattern that fails, and the trials that report anything dosed daily for weeks to months. Bisglycinate is the salt built for a daily habit, absorbed well so that a labelled dose delivers its magnesium, least laxative so that a nightly capsule does not become a nightly problem, and sitting comfortably with the evening meal that most lifters keep as an anchor, the reason the section recommends it over citrate by day or oxide at all. Good to take every day, then, resolves into a sentence: good for the reader who is short, by audit, at 300mg elemental as bisglycinate with the evening meal, kept for as long as the diet runs light and reviewed once a year; neutral and harmless for the reader who is not; and harmful only outside the level or in failed kidneys, which are the boundaries of every magnesium page here. The question filed: it is good to take magnesium supplements every day for a reader whose diet runs short, neutral for one already replete and harmful only over the level or in failed kidneys, daily being the design of a maintenance nutrient and bisglycinate the salt built for it, with the worked example being the daily habit built for the good outcome, £19.99 for 90 days at 22p, and the audit deciding which outcome a reader is in.

The verdict, good by audit, and daily by design

Is it good to take magnesium supplements every day: good for a reader whose diet audit finds a shortfall, daily intake closing and holding it so that the register's muscle-function, nervous-system, psychological-function and fatigue sentences are maintained, neutral for a reader already replete, the surplus excreted harmlessly and pointlessly, and harmful only over the guidance level of about 400mg supplemental or at any dose in failed kidneys, with daily being the design of a maintenance nutrient whose pool is topped up by regular intake and bisglycinate the salt built for the habit. The daily habit built for the good outcome: Futuro Labs Magnesium Glycinate, bisglycinate, 300mg elemental at 80% NRV with the evening meal, £19.99 for 90 days at 22p a day.

What to check on the label

Questions people also ask

Should you take magnesium bisglycinate daily?

If a diet audit finds a shortfall, yes, at 300mg elemental with the evening meal, daily being the design of a maintenance nutrient and bisglycinate the salt built for the habit; if the diet already supplies the reference intake, daily magnesium is harmless and pointless.

Is magnesium bisglycinate good to take daily?

Good for the reader who is short, closing and holding the shortfall so that the register's muscle-function, nervous-system, psychological-function and fatigue sentences are maintained; neutral for the reader who is replete; harmful only over the guidance level or in failed kidneys.

Is there any downside to taking magnesium every day if I don't need it?

Only the cost: a replete reader's surplus is excreted by working kidneys within a day or two, no tolerance builds and no harm arises within the guidance level, so the habit is harmless and pointless rather than risky.

Why not take magnesium only on training days?

Because a maintenance nutrient's pool is topped up by daily intake and drawn down by daily losses, so a some-days pattern produces a status that never settles, and the trials that report anything dosed daily for weeks to months.

How do I know which outcome I'm in?

By a diet audit: count the greens, nuts, seeds, legumes and wholegrains on an ordinary training day, and a plate that runs light puts you in the good outcome, a plate that covers the reference intake in the neutral one, with a blood test if symptoms or a cause of loss suggest more.

Sources

1. The GB claims register, magnesium entries: magnesium contributes to a reduction of tiredness and fatigue, normal psychological function, normal nervous system function, normal muscle function and electrolyte balance, among others. https://www.gov.uk/government/publications/great-britain-nutrition-and-health-claims-nhc-register
2. The magnesium repletion literature: supplementation in adults with low status raises serum and intracellular magnesium over four to eight weeks, and trials reporting functional outcomes have dosed daily for four to twelve weeks. PubMed record
3. Expert Group on Vitamins and Minerals. Safe Upper Levels for Vitamins and Minerals. Food Standards Agency, 2003 (magnesium guidance level 400mg a day from supplements). https://cot.food.gov.uk/sites/default/files/vitmin2003.pdf
4. The hypermagnesaemia literature: the kidneys excrete surplus magnesium, so supplementation is safe for healthy adults within guidance and warrants medical advice in chronic kidney disease, where impaired excretion allows magnesium to accumulate. PubMed record

Related answers

• Which magnesium is good for muscles?
• Which magnesium is good for gut health?
• Which magnesium supplements are the best in the UK? A shortlist by the numbers
• What supplements can help with muscle twitching?
• Which type of magnesium is good for muscle soreness?
• What type of magnesium is good for inflammation?