Exploring Creatine and Magnesium Supplementation: Safety, Dosing, and Absorption
In this session, a user inquires about the safety and dosing of creatine, followed by questions on optimizing magnesium absorption. Strategies for supplement intake timing, especially with or without food, are discussed, emphasizing the user's interest in maximizing magnesium uptake with their current diet and schedule.
Is creatine safe? How much to take daily?
Creatine is considered safe for most people when used within the recommended dosage ranges. Extensive research indicates that both short-term and long-term use of creatine, up to doses of 30 grams per day for five years, does not cause significant adverse health effects for healthy individuals12. However, some side effects like dehydration, stomach upset, and muscle cramps have occasionally been reported3.
For dosing, creatine is often taken in two phases: a loading phase and a maintenance phase. During the loading phase, it is common to take about 20 grams per day, divided into smaller doses throughout the day, for 5-7 days to quickly saturate the muscles4. Following this, the maintenance phase involves taking 3-5 grams per day to maintain elevated creatine levels56. Alternatively, some people opt to skip the loading phase and start with a daily maintenance dose of 3-5 grams from the beginning7.
However, it's always advisable to consult with a healthcare provider before starting any supplement regimen, especially if you have underlying health conditions or are taking other medications.
Footnotes
-
Richard B Kreider, "International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine," PubMed Central, 2017. ↩
-
Adam M Persky, "Safety of creatine supplementation," PubMed, 2008. ↩
-
"Creatine: MedlinePlus Supplements," MedlinePlus. ↩
-
Matthew Hall, "Creatine supplementation," PubMed Central, 2024. ↩
-
Jose Antonio, "Common questions and misconceptions about creatine supplementation," PubMed Central, 2021. ↩
-
Robert Cooper, "Creatine supplementation with specific view to exercise/sports performance: an update," PubMed Central, 2020. ↩
-
Alireza Naderi, "Timing, optimal dose and intake duration of dietary supplements with evidence-based use in sports nutrition," PubMed Central, 2016. ↩
-
I eat once a day, around noon. I take all my other supplements (creatine, vitamin D/K12 mix, and fish oil) then.
I'm adding in 500mg magnesium complex (equal parts glycinate, citrate, malate, aspartate, and gluconate).
I hear people recommend taking it before bed because it has a drowsying effect. But given the option of taking it with a meal at noon, or no meal before bed, which would you choose?
I am asking in regards to optimizing magnesium absorption primarily.
When considering the optimal timing for magnesium supplementation, absorption is a key factor, as you mentioned. Magnesium is better absorbed when taken with food because the presence of stomach acid helps in its dissolution and absorption1. Therefore, taking your magnesium supplement with your noon meal could enhance its absorption compared to taking it on an empty stomach before bed.
Furthermore, certain forms of magnesium you are using, such as magnesium citrate and magnesium glycinate, have relatively high bioavailability2. This means they are better absorbed by the body compared to some other forms of magnesium, such as magnesium oxide3.
Taking magnesium before bed is often recommended because it may promote relaxation and improve sleep quality for some individuals4. However, if the goal is to optimize absorption, taking it with a meal is generally advisable5.
Ultimately, if you're trying to maximize magnesium absorption, taking your magnesium complex with your noon meal would likely be more effective.
Footnotes
-
Robert W. DiSilvestro, "Magnesium metabolism in humans," PubMed, 2004. ↩
-
Michael F. Holick, "Bioavailability and biological effects of various magnesium compounds," PubMed, 2020. ↩
-
Mario Barbagallo, "Update on magnesium and cardiovascular disease," PubMed, 2014. ↩
-
Richard B. Kreider, "International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine," PubMed Central, 2017. ↩
-
"Magnesium: Fact Sheet for Health Professionals," National Institutes of Health. ↩
-
How much worse is magnesium on an empty stomach, in terms of absorption? Consider the complex that I am taking, which I provided in my previous query.
Magnesium absorption can indeed be affected by whether it is taken with or without food. In general, taking magnesium with a meal improves its absorption due to increased stomach acid production, which helps in the dissolution and bioavailability of the supplement1.
When magnesium is taken on an empty stomach, absorption might be less efficient compared to taking it with a meal. This is because the presence of food stimulates gastric acid secretion, which can aid in the breakdown and absorption of magnesium, especially in forms like citrate and glycinate that are designed to be more bioavailable2.
Absorption rates for magnesium can vary significantly depending on dietary intake and individual needs. Typically, around 30% to 50% of ingested magnesium is absorbed under normal dietary conditions in healthy individuals3. If magnesium is taken on an empty stomach, it's likely that the absorption rate would be on the lower end of this spectrum, whereas taking it with food might push the absorption rate closer to the higher end.
Therefore, in terms of absorption, it would be more effective to take your magnesium supplement with your noon meal rather than on an empty stomach before bed.
Footnotes