Just like calcium, magnesium is one of the most abundant and essential minerals in the body. Its numerous benefits—balancing the nervous system, cardiovascular protection, maintaining healthy bones and teeth—make it a key element for overall health. Once ingested, magnesium takes some time to take effect.

In this article, you’ll learn how long it takes for magnesium to exert its effects in the body. Additionally, you’ll discover liposomal magnesium, an innovative and highly absorbable technology.

How long does it take for magnesium to work?

Whether it's magnesium, vitamin C, or even glutathione, it’s essential to understand that the body finds balance over time and that results are not immediate.

To fully experience the benefits of magnesium as a dietary supplement, it's important to follow a treatment course, see it through, and most importantly, be patient. On average, a course lasts between 1 to 2 months and should be repeated regularly, with occasional breaks to allow the body to properly assimilate these additional nutrients.

Certain factors, unrelated to supplementation (lifestyle habits, health conditions, etc.), may slow down magnesium’s effects, delaying the first noticeable benefits by a few days. The same applies to dosage: it’s crucial to determine your personal intake before starting a course (typically 100 to 300 mg per day of elemental magnesium).

For personalized advice, don’t hesitate to consult a healthcare professional or seek guidance from specialized nutraceutical laboratories.

After about a week, the first results may start to appear, though they will likely be mild. On average, nutraceutical magnesium begins to show noticeable effects after approximately twenty days.

Naturally, as time goes on, the benefits of magnesium continue to develop within the body and become increasingly noticeable.

Note: Each metabolism is different, and people respond to magnesium supplementation in varying ways. Some may notice positive effects quickly (within a week), while for others, it might take longer. The key is to stay consistent and not give up.

The Different Types of Magnesium

To fully understand the role of magnesium, it’s important to recognize that elemental magnesium never exists alone—it is always bound to a carrier, typically a mineral salt or an amino acid (such as citrate, malate, oxide, or bisglycinate). Depending on the carrier, magnesium will have different properties:

  • Carrier / Mineral Salts: The body's ability to absorb minerals (a key factor in nutraceuticals) largely depends on the type of salt used. Various salts exist and are combined with magnesium in different forms: inorganic or metallic salts (oxide, chloride, hydroxide...), organic salts (citrates, malates, glycerophosphates...), and amino-complexed forms (bisglycinates, hydrolysates...). When magnesium meets stomach acidity, these salts dissociate, allowing magnesium to be absorbed by enterocytes (cells in the intestinal lining). This enhances both absorption and effectiveness.
  • Intestinal Barrier Passage: The intestinal barrier is a selectively permeable defense system that blocks external threats (pathogens, toxins, macromolecules) while allowing beneficial nutrients to pass. Any nutraceutical compound must cross this barrier to be effective. Some do so more easily than others. To optimize magnesium absorption or aid those that struggle to pass through, various natural technologies and additions—such as mineral salts, vitamin B6, taurine, or liposomal technology—can enhance its bioavailability in the body.
  • Cellular Retention: A crucial factor for magnesium, cellular retention refers to its ability to remain inside cells, which is where it plays a vital role. Since magnesium is essential exclusively within cells, measuring its levels in the bloodstream is not particularly relevant. Retention is closely linked to the type of carrier used.
  • Alkalizing or Acidifying Effect: Depending on its carrier, magnesium can have either alkalizing or acidifying properties, which influence the body differently. An alkalizing action neutralizes excess acidity, restores pH balance, and helps prevent inflammation. In contrast, an acidifying action lowers pH levels, increasing overall acidity. Both effects play a role in maintaining acid-base balance in the body.
  • Magnesium Content: The magnesium content, listed on the back of every magnesium supplement, specifies the exact amount of elemental magnesium in the product. In France, this nutraceutical value is legally capped at 300 mg per day. Most magnesium supplements available today comply with this limit. However, other factors should also be considered when making a choice. The elemental magnesium content is directly linked to the type of carrier used.

Here are some forms of magnesium, each with different physiological effects, examined in detail:

  • Marine Magnesium: A natural form obtained through seawater evaporation, marine magnesium is a blend of inorganic salts with varying levels of oxide, hydroxide, chloride, and sulfate. Although it has a high magnesium content, its bioavailability is moderate to low. Additionally, inorganic salts can cause digestive discomfort and transit issues.
  • Magnesium Bisglycinate: A form that combines magnesium with glycine (a non-essential amino acid). It is well tolerated by the digestive system and effectively crosses the intestinal barrier. However, its intrinsic magnesium content and cellular retention are not particularly impressive.
  • Magnesium Citrate: A combination of magnesium and citric acid (a low-molecular-weight organic acid), magnesium citrate boasts excellent bioavailability when taken in the recommended dosage. It has notable alkalizing properties and the highest cellular retention among magnesium forms. However, its natural ability to cross the intestinal barrier could be improved.
  • Magnesium Glycerophosphate: An organic magnesium salt combining phosphorus and magnesium, this form is well tolerated by the digestive system. Widely used, magnesium glycerophosphate is unique in that it is fat-soluble rather than water-soluble. However, it should be avoided or used with caution by individuals with kidney issues.
  • Magnesium Chloride: A chemical compound combining magnesium and chloride, magnesium chloride occurs naturally in unrefined salt and seawater. As an acidifying agent (rich in acidic substances), it may offer benefits in certain cases, such as supporting immune defenses, reducing stress and anxiety, and improving sleep. However, excessive consumption can have a laxative effect. Overall, this form has poor intestinal absorption and is mainly beneficial for immune support.

As you may have noticed, this list is not exhaustive and only highlights some of the most popular forms of magnesium.

There are also many other types of magnesium, including magnesium oxide/hydroxide, magnesium lactate, magnesium malate, magnesium carbonate, magnesium ascorbate, magnesium silicate, magnesium stearate, magnesium aspartate, magnesium ascorbo-aspartate, magnesium sulfate, and more.

What Is the Ideal Form of Magnesium Supplements?

Among the many forms of magnesium available, magnesium citrate checks nearly all the boxes. Its only real drawback is its low ability to pass through the intestinal barrier.

Aside from that, it remains a winning combination, standing out from other magnesium salts thanks to three key advantages:

  • High cellular retention: Magnesium citrate undeniably offers the best retention on the market. Once absorbed by the cells, it doesn’t vanish immediately but instead helps the body by delivering its full potential.
  • Alkalizing properties: Our bodies often struggle with acidosis (an overproduction of acids accumulating in the system). Magnesium citrate’s alkalizing effect helps slow down this acidification. Moreover, this effect prevents the body from developing inflammatory responses.
  • High magnesium content (with salts): Magnesium citrate boasts a high magnesium concentration (16.2%), significantly more than many other forms (aspartate, chloride, gluconate, etc.). Unlike inorganic forms, which can accelerate digestion, magnesium citrate is well tolerated by the digestive system.

That’s why at Solage, we’ve chosen magnesium citrate. However, we’ve taken it a step further by leveraging liposomal technology to eliminate its only weakness: its limited ability to pass through the intestinal barrier.

Liposomal Technology

An advanced nutraceutical form, liposomes offer a unique technology that dramatically enhances an active ingredient’s bioavailability and speeds up absorption without drawbacks—all naturally.

This is achieved through liposomal formulations, which encapsulate active ingredients inside liposomes—tiny phospholipid spheres. This process not only protects nutrients from stomach acids but also enhances their absorption within the body.

It’s important to note that liposomal technology remains highly effective only when used in a liquid form. Unlike liquid solutions, dry liposomal capsules are not fully effective. In their dry form, without liquid, liposomes break down into a simple emulsion—just a mixture of phospholipids and magnesium.

Why is liquid liposomal magnesium citrate more effective? Encapsulated in natural phospholipid spheres, magnesium citrate easily crosses the intestinal barrier. It goes even further by being absorbed directly via the sublingual route and through the lymphatic system.

Liposomal Magnesium at Solage

Driven by a constant pursuit of innovation and efficacy, Solage Laboratories quickly adopted liposomal technology when entering the nutraceutical magnesium market.

Packaged in a 250 mL bottle, the Liposomal Liquid Magnesium is a true liposomal magnesium, offering superior cellular absorption and retention compared to all other forms of magnesium, such as magnesium bisglycinate or liposomal magnesium oxide.

Unlike other types of magnesium, Solage’s liposomal magnesium contains no additives. It is also free from sugar, soy, potassium sorbate, excipients, and preservatives. Solage is committed to ensuring the use of genuine liposomes in its liposomal formulations, guaranteeing optimal size, homogeneity, and stability.

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+ A true liposomal Magnesium, in liquid form: Superior absorption AND cellular retention compared to all other forms of magnesium, including liposomal magnesium oxide,

+ Promotes well-being: magnesium combats fatigue, nervousness, restlessness, lack of appetite, muscle weakness, cramps, etc.

+ 250 mL bottle. Duration: 1 to 2 months at 200mg/day (2 months with intermittent use). Sugar-free, soy-free, potassium sorbate-free.

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References:

  1. Raymond F. Wegman, James Van Twisk - Magnesium - Surface Preparation Techniques for Adhesive Bonding (Second Edition) - 2013; Pages 93-103
  2. Sidsel-Marie Glasdam, Stinne Glasdam, Günther H. Peters - Chapter Six - The Importance of Magnesium in the Human Body: A Systematic Literature Review - Advances in Clinical Chemistry - Volume 73; 2016, Pages 169-193
  3. Valeria D. Felice, Denise M. O’Gorman, Nora M. O’Brien, and Niall P. Hyland - Bioaccessibility and Bioavailability of a Marine-Derived Multimineral, Aquamin-Magnesium - Nutrients - 2018 Jul; 10(7): 912.
  4. Dominik Kappeler, Irene Heimbeck, Christiane Herpich, Natalie Naue, Josef Höfler, Wolfgang Timmer & Bernhard Michalke - Higher bioavailability of magnesium citrate as compared to magnesium oxide shown by evaluation of urinary excretion and serum levels after single-dose administration in a randomized cross-over study - BMC Nutrition - volume 3; Article number: 7 (2017)
  5. Joëlle C. Schutten, Peter J. Joris, Ronald P. Mensink, Richard M. Danel, Frans Goorman, M. Rebecca Heiner-Fokkema, Rinse K. Weersma, Charlotte A. Keyzer, Martin H. de Borst, and Stephan J. L. Bakker - Effects of magnesium citrate, magnesium oxide, and magnesium sulfate supplementation on arterial stiffness in healthy overweight individuals: a study protocol for a randomized controlled trial - Trials - 2019; 20: 295
  6. Laura Blancquaert, Chris Vervaet, and Wim Derave - Predicting and Testing Bioavailability of Magnesium Supplements - Nutrients - 2019 Jul; 11(7): 1663.