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.
Magnesium and vitamin C benefits
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:
- Its anti-inflammatory properties
- Helps maintain healthy muscle and nerve function
- Better bone health
- Healthier blood pressure
Likewise, vitamin C is a crucial nutrient that provides the following benefits:
- Boosts the immune system
- Aids better sleep
- Lowers risk of heart disease
- Promotes healing
Magnesium and vitamin C for sleep
Both magnesium and vitamin C are known for their beneficial effect on sleep, promoting both sleep length and quality.
Vitamin C in particular has shown to be exceptionally useful in managing sleep apnea. Vitamin C helps with this disorder by reducing oxidative stress and improving the functioning of blood vessels.
Vitamin C has also been shown to increase the length of sleep and improve the symptoms of Restless Leg Syndrome, resulting in a better quality of sleep.
Similarly, magnesium helps the body relax, which facilitates higher quality sleep. Studies have shown that magnesium is a key mineral in improving the symptoms of insomnia.
Magnesium doesn’t only directly impact sleep by helping your body and mind to relax, it also helps to improve the disorders which may have a negative effect on your sleep. For example, it is very effective at treating headaches and migraines and it also improves the symptoms of restless legs syndrome which helps sufferers sleep better at night.
Magnesium and vitamin C for 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.
Vitamin C and magnesium for 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.
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.