Recently updated on November 3rd, 2024 at 09:17 pm
Magnesium and vitamin C are essential nutrients without which the body could not perform many of its core functions.
With their importance in mind, this article will reveal some of the most important benefits of supplementing magnesium and vitamin C, and shed light on why you should be taking them together.
Quick Summary:
Magnesium and vitamin C are vital nutrients that play key roles in muscle relaxation, immunity, and overall wellness. Taken together, they may improve sleep quality, aid digestion, and support healthy weight management.
What Are the Benefits of Magnesium and Vitamin C?
Magnesium and vitamin C are two of the most popular supplements and for good reason. They serve as pillars that support countless processes within the body, and they are known to provide many health benefits.
Some of the proven health benefits of magnesium include:
- Reduces inflammation – Helps manage inflammation, which supports heart health and reduces pain.
- Supports muscle and nerve function – Crucial for muscle relaxation and nervous system regulation.
- Improves sleep quality – Calms the mind and body, which can reduce symptoms of insomnia.
- Relieves headaches and migraines – Known to ease tension and migraine-related pain.
- Better bone health – Magnesium helps in calcium absorption, which strengthens bones and reduces the risk of osteoporosis.
- Healthier blood pressure – Known to relax blood vessels, magnesium supports balanced blood pressure levels and overall heart health.
Likewise, vitamin C is a crucial nutrient that provides the following benefits:
- Boosts immunity – Strengthens the immune system to help the body fight infections.
- Improves sleep – Reduces oxidative stress, which can promote restful sleep.
- Promotes healing and skin health – Supports collagen production, which is essential for skin and tissue repair.
- Supports heart health – Lowers oxidative stress, benefiting cardiovascular health.
How Magnesium and Vitamin C Support Better Sleep
Magnesium and vitamin C are known for their positive effects on sleep, helping to improve both sleep length and quality.
Vitamin C for Sleep
- Reduces Oxidative Stress – Helps manage oxidative stress, which benefits blood vessel function and supports overall sleep quality.
- Supports Sleep Apnea Management – May help reduce symptoms of sleep apnea by improving blood flow.
- Eases Restless Leg Syndrome – Studies show vitamin C can lessen symptoms of Restless Leg Syndrome, leading to longer, more restful sleep.
Magnesium for Sleep
- Promotes Relaxation – Calms the body and mind, which can improve sleep quality and ease insomnia symptoms.
- Relieves Related Disorders – Magnesium is effective in reducing headaches, migraines, and Restless Leg Syndrome, all of which can negatively impact sleep.
- Improves Sleep Duration – Known to lengthen sleep time for individuals struggling with sleep disorders.
When to Take Magnesium and Vitamin C for Better Sleep
For best results, try taking magnesium in the evening, about 30–60 minutes before bed. Magnesium’s calming effects can help your body relax and prepare for restful sleep.
Vitamin C can be taken earlier in the day or with dinner, as it supports overall health and may enhance sleep quality when used alongside magnesium.
Why Magnesium and Vitamin C May Ease Constipation
Both magnesium and vitamin C are often prescribed for constipation because they help to loosen the stool. Unsurprisingly, poor consumption of water and magnesium has been associated with constipation in young women.
A study has also shown that the increase in constipation among children is mostly attributable to a lack of micronutrients such as vitamin C and magnesium, due to under-consumption of dietary fibre from plant-based foods.
Can Vitamin C and Magnesium Help with Weight Loss?
Thanks to its positive effects on muscle function and recovery, magnesium is often recommended as a part of a training routine aimed towards weight loss. Magnesium also has an important role in regulating insulin which contributes to converting glucose to energy instead of fat.
Vitamin C could also be beneficial in contributing to weight loss, as it was found that a deficiency in vitamin C may slow down the body’s ability to burn fat.
Can You Take Magnesium and Vitamin C Together?
Magnesium and vitamin C may safely be taken at the same time since they have not been found to be any less effective when taken together.
Magnesium is a mineral that is best paired with vitamin supplements. Still, if vitamin C is taken in the form of a multivitamin, it could be wiser to avoid combining it with magnesium, since other minerals within the multivitamin, like zinc, may inhibit the absorption of magnesium.
Dosage
Recommended dosage varies, but around 300 mg of magnesium per day is suggested for women and 400 mg for men.
Also, between 65 and 100 mg of vitamin C is recommended for adults on a daily basis. Taking too much of either supplement is unlikely to cause harm, but symptoms such as diarrhea and nausea can occur.
If you are taking any medication or have a health condition, make sure you talk to your doctor before introducing any new supplements.
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