For many, the benefits of magnesium supplements are well worth the effort of finding an palatable way to take them. While plain water is always an option, there are many effective and delicious alternatives for mixing your daily dose. The right mix depends on the form of magnesium, your personal taste preferences, and whether you want to optimize absorption.
Best Liquids to Mix Magnesium Powder With
One of the simplest ways to make powdered magnesium more enjoyable is to mix it with a beverage other than plain water. The active ingredient in powdered forms, often magnesium carbonate, reacts with citric acid and water to create the more bioavailable magnesium citrate, which is what gives it a characteristic fizz and taste.
- Hot Water: To ensure a smooth, clump-free mixture, start by dissolving the powder in a small amount of hot water. This quick fizzing reaction is a sign the supplement is activating properly.
- Citrus Juices: Adding magnesium powder to orange juice or lemonade can effectively mask the tart, salty flavor. The natural acidity can also aid in the dissolving process for some forms.
- Coconut Water: For an excellent post-workout option, mix your magnesium powder with coconut water. This combination provides both magnesium and potassium, helping to replenish electrolytes.
- Herbal Tea: A warm, soothing herbal tea, like chamomile, can be an ideal base for magnesium powder, especially if you take it before bed for its relaxing effects.
- Carbonated Citrus Drinks: For those who don't mind a little fizz, mixing with clear sodas like Sprite or 7-Up is a common practice to mask the strong taste, especially for bowel prep solutions like magnesium citrate.
Combining Magnesium for Maximum Benefit
Beyond just mixing for taste, pairing magnesium with certain nutrients can enhance its absorption and efficacy, while others should be avoided.
Companion Nutrients
- Vitamin D: Magnesium is crucial for activating vitamin D, which in turn helps your body absorb magnesium. This makes them a co-dependent duo.
- Vitamin B6: Taking vitamin B6 along with magnesium can help your body more effectively absorb and utilize the mineral, supporting the nervous system and mood.
- Zinc: In balanced doses, magnesium and zinc work together for numerous bodily functions. Some supplements even combine them. However, very high doses of zinc can interfere with magnesium absorption, so timing may be a factor.
- Omega-3 Fatty Acids: This combination can boost anti-inflammatory effects and support muscle recovery and joint health.
What to Avoid Mixing With
- High-Calcium Dairy: High calcium intake can compete with magnesium for absorption pathways in the intestines. It is recommended to space out your magnesium supplement from high-calcium foods like milk by a few hours.
- High-Dose Zinc: While small amounts are fine, excessive zinc can inhibit magnesium absorption.
- Antibiotics and Other Medications: Magnesium can interfere with the absorption of certain antibiotics and other medications. Always take magnesium at least 2 hours before or 4-6 hours after these medicines. Consult a healthcare provider if you have concerns.
Magnesium Mixing: Forms and Solutions
Different forms of magnesium have varying properties and are suited for different mixing methods and goals.
| Magnesium Form | Primary Purpose | Mixing & Absorption Notes | Best Mixing Strategy |
|---|---|---|---|
| Magnesium Citrate | Digestion, Constipation | Highly bioavailable, effervescent powder; best dissolved in acidic drinks like citrus juice. | Dissolve in hot water first, then add juice or cold water. |
| Magnesium Glycinate | Relaxation, Sleep | Highly bioavailable, gentle on the stomach; often used for its calming effect. | Stir into cool water, herbal tea, or blend into a smoothie. |
| Magnesium Malate | Energy Production | Well-absorbed and may aid in muscle function; suitable for daytime use. | Mix with a morning smoothie or electrolyte drink. |
| Magnesium Oxide | Digestive Issues, Laxative | Contains a high percentage of magnesium but has poor absorption rates. | Best taken with food to minimize laxative effects. |
Delicious Magnesium Mixing Recipes
Homemade Electrolyte Refresher
This recipe helps mask the taste of magnesium powder while providing a balanced dose of electrolytes.
Ingredients:
- 1 cup coconut water
- 1/4 tsp magnesium powder (adjust as needed)
- 1 tbsp fresh lemon or lime juice
- 1/4 cup berry or orange juice
- Pinch of sea salt
Instructions:
- Add magnesium powder to a glass.
- Pour in the lemon/lime juice to start the dissolving process.
- Stir until the powder is mostly dissolved.
- Top with coconut water, berry/orange juice, and a pinch of sea salt.
- Stir well and enjoy. For a colder drink, add ice cubes.
Soothing Bedtime Smoothie
This creamy smoothie is perfect for masking the taste of magnesium glycinate before bed.
Ingredients:
- 1 tsp magnesium glycinate powder
- 1 frozen banana
- 1 cup unsweetened almond or oat milk
- 1/2 cup mixed berries
- 1 tbsp almond butter
Instructions:
- Combine the banana, berries, almond milk, and almond butter in a blender.
- Add the magnesium glycinate powder.
- Blend until smooth and creamy. Serve immediately.
Considerations for Optimal Mixing
- Read the Label: Always follow the specific instructions on your supplement's packaging for proper dosage and mixing guidelines.
- Start Small: Begin with a lower dosage than recommended to assess your body's tolerance, as high doses can cause gastrointestinal upset, especially with forms like magnesium citrate.
- Consider Timing: If you're combining magnesium with other supplements, stagger your intake to optimize absorption. For example, take magnesium and calcium a few hours apart.
- Listen to Your Body: Pay attention to how different mixing methods and forms affect you. Some may experience mild digestive issues with certain combinations.
Conclusion
Magnesium, a crucial mineral for over 300 biochemical reactions in the body, does not have to be an unpleasant supplement to take. By experimenting with various liquids, from citrus juices to smoothies and herbal teas, you can easily find a palatable way to incorporate it into your routine. For optimal results, be mindful of companion nutrients like Vitamin D and potential inhibitors like high-calcium foods, and consider the specific form of magnesium you are using. By following these mixing tips and recipes, you can effectively enhance your magnesium intake and support your overall well-being. For more detailed information on nutrient interactions, consult a reliable source like MedlinePlus.
