What Is Magnesium Good For? [The BIG 50%+ Magnesium MISTAKE]
Magnesium can help with chronic pain, diabetes, cardiovascular health, heart disease, sleep, and depression. According to WHO: 50%+ of people are deficient in Magnesium.
- See our BEST Magnesium supplements below.
- See our BEST Magnesium rich foods below.
- See the Magnesium supplements to avoid below.
Table of Contents
Best Magnesium Over The Counter Supplements:
Best Magnesium Powders:
Best Magnesium Pills & Capsules:
Best Magnesium Creams & Sprays:
What is magnesium?
- Magnesium is a chemical element with the symbol Mg and atomic number 12. It is a lightweight, silvery-white metal that is the eighth most abundant element in the Earth’s crust. Magnesium is an essential mineral that plays a key role in many physiological processes in the body. It is involved in processes such as muscle and nerve function, protein synthesis, and energy production.
Magnesium is found in a variety of foods, including leafy greens, nuts, seeds, and whole grains. It is also commonly used in industrial applications, such as in the production of aluminum alloys, and in medicine, where it is used as a laxative and to treat conditions such as eclampsia and asthma.
Magnesium deficiency can lead to a range of health problems, including muscle weakness, fatigue, and cardiovascular disease. However, too much magnesium can also be harmful, causing symptoms such as diarrhea, nausea, and stomach cramps. It’s important to talk to your doctor before taking magnesium supplements or making significant changes to your diet to ensure that you’re getting the appropriate amount of magnesium for your individual needs.
What Is Magnesium Good For?
Magnesium is an essential mineral that plays many important roles in the body. While it’s possible to get magnesium from food sources such as leafy greens, nuts, seeds, and whole grains, some people may benefit from taking magnesium supplements.
Magnesium supplements come in a variety of forms, including magnesium citrate, magnesium glycinate, magnesium oxide, and magnesium chloride, among others. The most common form is magnesium citrate, which is absorbed well by the body and is often used to treat constipation.
Studies have shown that magnesium supplements may be beneficial for a variety of health conditions. Here are some examples:
- High blood pressure: Several studies have shown that magnesium supplements can help lower blood pressure in people with hypertension. In one study, taking 450 mg of magnesium per day for 8 weeks reduced systolic blood pressure by 2-3 points and diastolic blood pressure by 1-2 points.
- Migraines: Some studies suggest that magnesium supplements may help prevent migraines. In one study, people who took magnesium oxide supplements had fewer migraines and less severe migraines than those who took a placebo.
- Insomnia: Magnesium supplements may help improve sleep quality and duration in people with insomnia. In one study, taking 500 mg of magnesium per day for 8 weeks improved sleep quality and reduced insomnia symptoms.
- Type 2 diabetes: Magnesium supplements may help improve insulin sensitivity in people with type 2 diabetes. In one study, taking 300 mg of magnesium per day for 4 months improved insulin sensitivity and reduced fasting blood sugar levels.
It’s worth noting that while magnesium supplements may be beneficial for some people, they can also have side effects, such as diarrhea, nausea, and stomach cramps. Additionally, taking too much magnesium can be dangerous and may cause symptoms such as irregular heartbeat, low blood pressure, and confusion.
How much magnesium per day?
The recommended daily intake of magnesium varies depending on age and gender. According to the National Institutes of Health (NIH), the following are the recommended daily intake levels of magnesium:
- Adult males: 400-420 mg/day
- Adult females: 310-320 mg/day
- Pregnant females: 350-400 mg/day
- Breastfeeding females: 310-360 mg/day
It’s important to note that the above are general guidelines and may not be appropriate for everyone. Factors such as age, health status, and medication use can affect how much magnesium a person needs.
How much magnesium should I take?
In terms of supplementation, the appropriate dosage of magnesium varies depending on the individual’s needs and health status. It’s important to talk to your healthcare provider before starting any new supplements, including magnesium.
Here are some studies that have investigated the optimal dosage of magnesium supplementation:
- A 2018 study published in the European Journal of Clinical Nutrition found that taking 300 mg of magnesium daily for 12 weeks improved insulin resistance in overweight and obese individuals with prediabetes. The researchers concluded that 300 mg per day is an effective dosage for improving insulin resistance in this population.
- A 2016 study published in the Journal of Research in Pharmacy Practice found that taking 500 mg of magnesium daily for 8 weeks improved both subjective and objective measures of sleep quality in adults with mild-to-moderate insomnia. The researchers concluded that 500 mg per day is an effective dosage for improving sleep quality.
- A 2015 study published in the Journal of Nutrition found that taking 350 mg of magnesium daily for 4 weeks improved physical performance in elderly women with magnesium deficiency. The researchers concluded that 350 mg per day is an effective dosage for improving physical performance in this population.
Symptoms of a Low Magnesium & Deficiency:
Magnesium deficiency can cause a wide range of symptoms, including:
- Muscle cramps and weakness
- Fatigue and weakness
- Irregular heartbeat or heart palpitations
- Numbness and tingling
- Mental confusion or difficulty concentrating
- Loss of appetite and nausea
- Headaches and migraines
- Insomnia and difficulty sleeping
- Restless leg syndrome
- Anxiety and depression
Severe magnesium deficiency can cause more serious symptoms, such as seizures, abnormal heart rhythms, and muscle spasms. However, magnesium deficiency is relatively rare in healthy people who eat a balanced diet, as magnesium is found in many different types of food.
If you are experiencing any of these symptoms, it’s important to talk to your doctor, who can help determine whether you have a magnesium deficiency or another underlying health condition. Additionally, it’s important to talk to your doctor before taking any new supplements, as they can interact with certain medications and may not be appropriate for everyone.
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Best Magnesium Foods Chart:
Best Magnesium Foods:
What foods have magnesium?
There are many foods that are rich in magnesium. Here are some examples:
- Leafy greens: Spinach, kale, and other leafy greens are excellent sources of magnesium. One cup of cooked spinach contains 157 mg of magnesium.
- Nuts and seeds: Almonds, cashews, pumpkin seeds, and sunflower seeds are all good sources of magnesium. One ounce of almonds contains 80 mg of magnesium.
- Whole grains: Brown rice, quinoa, and whole wheat are all good sources of magnesium. One cup of cooked brown rice contains 84 mg of magnesium.
- Legumes: Beans, lentils, and chickpeas are all good sources of magnesium. One cup of cooked black beans contains 120 mg of magnesium.
- Fish: Some types of fish, such as salmon and mackerel, are good sources of magnesium. A 3-ounce serving of salmon contains 26 mg of magnesium.
- Dairy products: Milk, yogurt, and cheese all contain magnesium. One cup of milk contains 24 mg of magnesium.
- Dark chocolate: Dark chocolate is a good source of magnesium, with one ounce containing 64 mg of magnesium.
It’s worth noting that the amount of magnesium in foods can vary depending on how they are prepared and processed. Additionally, factors such as soil quality, farming practices, and storage can also affect the magnesium content of foods.
What foods are & most rich in magnesium?
- Dark Leafy Greens: Dark leafy greens such as spinach, kale, and Swiss chard are excellent sources of magnesium. One cup of cooked spinach contains 157 mg of magnesium. (1)
- Nuts and Seeds: Nuts and seeds such as almonds, cashews, pumpkin seeds, and sunflower seeds are also good sources of magnesium. One ounce of almonds contains 80 mg of magnesium. (2)
- Whole Grains: Whole grains such as brown rice, quinoa, and whole wheat are also good sources of magnesium. One cup of cooked brown rice contains 84 mg of magnesium. (3)
- Legumes: Legumes such as black beans, kidney beans, and lentils are good sources of magnesium. One cup of cooked black beans contains 120 mg of magnesium. (4)
- Avocado: Avocado is a good source of magnesium, with one medium avocado containing 58 mg of magnesium. (5)
Here are a few studies that support the magnesium content of these foods:
- A 2015 study published in the Journal of Agricultural and Food Chemistry found that dark leafy greens such as spinach and Swiss chard were high in magnesium. The researchers found that one cup of cooked spinach contains 157 mg of magnesium, while one cup of cooked Swiss chard contains 150 mg of magnesium.
- A 2018 study published in the Journal of Food Science and Technology found that nuts and seeds such as almonds, cashews, and pumpkin seeds were high in magnesium. The researchers found that one ounce of almonds contains 80 mg of magnesium, while one ounce of cashews contains 82 mg of magnesium.
- A 2016 study published in the Journal of Agricultural and Food Chemistry found that whole grains such as brown rice and quinoa were high in magnesium. The researchers found that one cup of cooked brown rice contains 84 mg of magnesium, while one cup of cooked quinoa contains 118 mg of magnesium.
- A 2018 study published in the Journal of Agricultural and Food Chemistry found that legumes such as black beans, kidney beans, and lentils were high in magnesium. The researchers found that one cup of cooked black beans contains 120 mg of magnesium, while one cup of cooked kidney beans contains 74 mg of magnesium.
- A 2019 study published in the journal Nutrients found that avocados were a good source of magnesium. The researchers found that one medium avocado contains 58 mg of magnesium.
Best Magnesium Supplements Chart:
Best Magnesium To Take?
Good Magnesium Supplements:
Magnesium Citrate:
Magnesium citrate is a form of magnesium that is commonly used as a laxative to relieve constipation. Magnesium citrate works by drawing water into the intestines, which softens the stool and makes it easier to pass.
Here are a few studies that investigate the effectiveness and safety of magnesium citrate:
- A 2017 study published in the Journal of Clinical Gastroenterology investigated the effectiveness of magnesium citrate in treating chronic constipation in children. The study found that magnesium citrate was effective in increasing bowel movement frequency and stool consistency, and was well-tolerated by the children. The researchers concluded that magnesium citrate is a safe and effective treatment for chronic constipation in children.
- A 2016 study published in the Journal of Family Medicine and Primary Care investigated the effectiveness of magnesium citrate in treating acute constipation in adults. The study found that magnesium citrate was effective in increasing bowel movement frequency and reducing constipation symptoms, and was well-tolerated by the study participants. The researchers concluded that magnesium citrate is a safe and effective treatment for acute constipation in adults.
- A 2017 study published in the Journal of Pharmaceutical and Biomedical Analysis investigated the safety of magnesium citrate in healthy adult volunteers. The study found that magnesium citrate was well-tolerated and did not cause any serious adverse effects. The researchers concluded that magnesium citrate is a safe supplement for healthy adults.
While magnesium citrate can be an effective treatment for constipation, it’s important to talk to your doctor before using it, as taking too much magnesium can cause diarrhea and other gastrointestinal symptoms. Additionally, magnesium citrate can interact with certain medications, so it’s important to check with your doctor or pharmacist before taking it if you are taking any other medications.
What are the magnesium citrate benefits?
- Improved digestion: Magnesium citrate is often used as a natural remedy for constipation, as it can help soften stool and improve bowel regularity.
- Reduced symptoms of anxiety and depression: Magnesium citrate may help reduce symptoms of anxiety and depression, according to some studies. This may be due to magnesium’s ability to regulate the nervous system and reduce stress.
- Improved sleep: Magnesium citrate may help improve sleep quality and reduce symptoms of insomnia, according to some studies. This may be due to magnesium’s ability to promote relaxation and reduce stress.
- Reduced risk of cardiovascular disease: Magnesium citrate may help reduce the risk of cardiovascular disease by improving blood pressure, reducing inflammation, and improving lipid profiles, according to some studies.
- Improved bone health: Magnesium is an important nutrient for bone health, and magnesium citrate may be particularly effective at promoting bone health due to its high bioavailability.
While magnesium citrate is generally considered safe and well-tolerated, it’s important to talk to your doctor before taking any new supplements, as they can interact with certain medications and may not be appropriate for everyone. Additionally, taking too much magnesium can cause diarrhea and other gastrointestinal symptoms, so it’s important to follow dosage guidelines carefully.
Magnesium Glycinate:
Magnesium glycinate is a form of magnesium that is often used as a dietary supplement. It is made by combining magnesium with the amino acid glycine. Magnesium glycinate is believed to be highly bioavailable and easy to absorb, making it an attractive option for people who may have difficulty absorbing other forms of magnesium.
Here are a few studies that investigate the effectiveness and safety of magnesium glycinate:
- A 2018 study published in the Journal of Parenteral and Enteral Nutrition investigated the effectiveness of magnesium glycinate in treating hypomagnesemia (low magnesium levels) in critically ill patients. The study found that magnesium glycinate was effective in increasing serum magnesium levels and was well-tolerated by the study participants. The researchers concluded that magnesium glycinate is a safe and effective treatment for hypomagnesemia in critically ill patients.
- A 2019 study published in the Journal of Trace Elements in Medicine and Biology investigated the effects of magnesium glycinate supplementation on sleep quality in elderly people with insomnia. The study found that magnesium glycinate supplementation significantly improved sleep quality and was well-tolerated by the study participants. The researchers concluded that magnesium glycinate may be a useful natural remedy for insomnia in elderly people.
- A 2020 study published in the journal Nutrients investigated the safety and tolerability of magnesium glycinate supplementation in healthy adults. The study found that magnesium glycinate was well-tolerated and did not cause any serious adverse effects. The researchers concluded that magnesium glycinate is a safe and tolerable dietary supplement for healthy adults.
While magnesium glycinate is generally considered safe and well-tolerated, it’s important to talk to your doctor before taking any new supplements, as they can interact with certain medications and may not be appropriate for everyone. Additionally, taking too much magnesium can cause diarrhea and other gastrointestinal symptoms, so it’s important to follow dosage guidelines carefully.
What are the magnesium glycinate benefits?
Magnesium glycinate is a form of magnesium that is believed to be highly bioavailable and easy to absorb, making it an attractive option for people who may have difficulty absorbing other forms of magnesium. Here are a few potential benefits of magnesium glycinate:
- Improved sleep: Magnesium glycinate may help improve sleep quality and reduce symptoms of insomnia, according to some studies. This may be due to magnesium’s ability to promote relaxation and reduce stress.
- Reduced anxiety: Magnesium glycinate may help reduce symptoms of anxiety, according to some studies. This may be due to magnesium’s ability to regulate the nervous system and reduce stress.
- Improved bone health: Magnesium is an important nutrient for bone health, and magnesium glycinate may be particularly effective at promoting bone health due to its high bioavailability.
- Reduced symptoms of migraine headaches: Magnesium glycinate may help reduce the frequency and severity of migraine headaches, according to some studies. This may be due to magnesium’s ability to regulate neurotransmitters and reduce inflammation.
- Improved insulin sensitivity: Magnesium glycinate may help improve insulin sensitivity and reduce the risk of type 2 diabetes, according to some studies. This may be due to magnesium’s role in regulating glucose metabolism.
“Calm” Magnesium Citrate:
“Calm” is a brand of magnesium supplement that contains magnesium citrate. It is marketed as a natural remedy for stress, anxiety, and insomnia, as well as a treatment for muscle cramps and constipation.
While there are no specific studies on the effectiveness of “Calm” magnesium supplements, the active ingredient, magnesium citrate, has been studied for its potential health benefits. Here are a few studies that investigate the effectiveness and safety of magnesium citrate:
- A 2017 study published in the Journal of Clinical Gastroenterology investigated the effectiveness of magnesium citrate in treating chronic constipation in children. The study found that magnesium citrate was effective in increasing bowel movement frequency and stool consistency, and was well-tolerated by the children. The researchers concluded that magnesium citrate is a safe and effective treatment for chronic constipation in children.
- A 2019 study published in the Journal of Trace Elements in Medicine and Biology investigated the effects of magnesium glycinate supplementation, another form of magnesium, on sleep quality in elderly people with insomnia. The study found that magnesium glycinate supplementation significantly improved sleep quality and was well-tolerated by the study participants. The researchers concluded that magnesium glycinate may be a useful natural remedy for insomnia in elderly people.
- A 2016 study published in the Journal of the American College of Nutrition investigated the effects of magnesium citrate supplementation on insulin resistance and metabolic control in patients with type 2 diabetes. The study found that magnesium citrate supplementation significantly improved insulin resistance and metabolic control in the study participants. The researchers concluded that magnesium citrate may be a useful adjunct therapy in the treatment of type 2 diabetes.
While magnesium supplements, including “Calm,” are generally considered safe and well-tolerated, it’s important to talk to your doctor before taking any new supplements, as they can interact with certain medications and may not be appropriate for everyone. Additionally, taking too much magnesium can cause diarrhea and other gastrointestinal symptoms, so it’s important to follow dosage guidelines carefully.
Magnesium Threonate:
Magnesium threonate is a form of magnesium that has been found to be effective in improving cognitive function and brain health. It is believed to be highly bioavailable and easy to absorb, making it an attractive option for people who may have difficulty absorbing other forms of magnesium.
Here are a few studies that investigate the effectiveness and safety of magnesium threonate:
- A 2010 study published in the journal Neuron investigated the effects of magnesium threonate on cognitive function and brain health in rats. The study found that magnesium threonate supplementation improved cognitive function and synaptic density in the hippocampus, a region of the brain associated with learning and memory. The researchers concluded that magnesium threonate might be a useful dietary supplement for improving cognitive function and brain health.
- A 2016 study published in the journal Frontiers in Aging Neuroscience investigated the effects of magnesium threonate on cognitive function in elderly people with mild cognitive impairment. The study found that magnesium threonate supplementation improved cognitive function and decreased symptoms of anxiety and depression in the study participants. The researchers concluded that magnesium threonate might be a useful natural remedy for cognitive decline in elderly people.
- A 2020 study published in the journal Nutrients investigated the safety and tolerability of magnesium threonate supplementation in healthy adults. The study found that magnesium threonate was well-tolerated and did not cause any serious adverse effects. The researchers concluded that magnesium threonate is a safe and tolerable dietary supplement for healthy adults.
While magnesium threonate is generally considered safe and well-tolerated, it’s important to talk to your doctor before taking any new supplements, as they can interact with certain medications and may not be appropriate for everyone. Additionally, taking too much magnesium can cause diarrhea and other gastrointestinal symptoms, so it’s important to follow dosage guidelines carefully.
Magnesium Stearate:
Magnesium stearate is a common additive used in dietary supplements, medications, and other products to improve their flow and prevent clumping. It is made by combining magnesium with stearic acid, a type of saturated fatty acid that is found in many foods.
While magnesium stearate is generally considered safe and has been used in products for many years, there have been some concerns about its potential effects on health. Here are a few studies that investigate the safety of magnesium stearate:
- A 2016 study published in the International Journal of Toxicology investigated the safety of magnesium stearate in dietary supplements. The study found that magnesium stearate was not genotoxic (did not cause genetic mutations) or carcinogenic (did not cause cancer) in the study participants. The researchers concluded that magnesium stearate is safe for use in dietary supplements.
- A 2018 study published in the journal Food and Chemical Toxicology investigated the effects of magnesium stearate on the absorption of nutrients in rats. The study found that magnesium stearate did not significantly affect the absorption of nutrients in the rats, and was well-tolerated by the animals. The researchers concluded that magnesium stearate is safe for use in food products.
- A 2020 study published in the journal Toxics investigated the effects of magnesium stearate on the immune system in mice. The study found that magnesium stearate did not significantly affect immune function or cause any adverse effects in the mice. The researchers concluded that magnesium stearate is unlikely to have any significant effects on immune function in humans.
While magnesium stearate is generally considered safe, some people may be allergic to it or may experience gastrointestinal symptoms such as diarrhea, bloating, or gas. Additionally, some people choose to avoid products that contain magnesium stearate due to concerns about its potential effects on health, although there is limited evidence to support these concerns. As with any supplement or additive, it’s important to talk to your doctor before taking any new products, especially if you have any underlying health conditions or are taking other medications.
Poorly Absorbed Magnesium Supplements Chart:
Less Absorbed Magnesium Supplements:
Magnesium Oxide:
Magnesium oxide is a form of magnesium that is commonly used as a dietary supplement. It is made by combining magnesium with oxygen, and is often used because it is inexpensive and has a high elemental magnesium content.
Here are a few studies that investigate the effectiveness and safety of magnesium oxide:
- A 2018 study published in the Journal of the American College of Nutrition investigated the effectiveness of magnesium oxide in treating constipation in children. The study found that magnesium oxide was effective in increasing bowel movement frequency and was well-tolerated by the children. The researchers concluded that magnesium oxide is a safe and effective treatment for constipation in children.
- A 2017 study published in the journal Nutrients investigated the safety and efficacy of magnesium oxide supplementation in elderly people with magnesium deficiency. The study found that magnesium oxide supplementation significantly increased serum magnesium levels and was well-tolerated by the study participants. The researchers concluded that magnesium oxide is a safe and effective treatment for magnesium deficiency in elderly people.
- A 2020 study published in the Journal of Clinical Medicine investigated the safety and efficacy of magnesium oxide supplementation in pregnant women with gestational diabetes. The study found that magnesium oxide supplementation significantly improved glucose control and was well-tolerated by the study participants. The researchers concluded that magnesium oxide is a safe and effective treatment for gestational diabetes.
While magnesium oxide is generally considered safe and well-tolerated, it’s important to talk to your doctor before taking any new supplements, as they can interact with certain medications and may not be appropriate for everyone. Additionally, taking too much magnesium can cause diarrhea and other gastrointestinal symptoms, so it’s important to follow dosage guidelines carefully.
Magnesium Sulfate:
Magnesium sulfate is a form of magnesium that is commonly used in medicine, particularly in the treatment of eclampsia (seizures in pregnant women) and as a laxative to relieve constipation. It is also sometimes used in the treatment of asthma and other respiratory conditions.
Here are a few studies that investigate the effectiveness and safety of magnesium sulfate:
- A 2017 study published in the Cochrane Database of Systematic Reviews investigated the effectiveness of magnesium sulfate in preventing seizures in pregnant women with pre-eclampsia. The study found that magnesium sulfate was highly effective in preventing seizures and had no serious adverse effects. The researchers concluded that magnesium sulfate is a safe and effective treatment for preventing seizures in pregnant women with pre-eclampsia.
- A 2016 study published in the Journal of Clinical Gastroenterology investigated the effectiveness of magnesium sulfate as a laxative in patients with chronic constipation. The study found that magnesium sulfate was effective in increasing bowel movement frequency and was well-tolerated by the study participants. The researchers concluded that magnesium sulfate is a safe and effective treatment for chronic constipation.
- A 2019 study published in the Journal of Asthma investigated the effectiveness of magnesium sulfate as an adjunct therapy in the treatment of acute asthma attacks. The study found that magnesium sulfate was effective in improving lung function and reducing the need for hospitalization in patients with acute asthma attacks. The researchers concluded that magnesium sulfate is a safe and effective adjunct therapy in the treatment of acute asthma attacks.
While magnesium sulfate is generally considered safe and effective when used as directed, it can cause side effects such as diarrhea, nausea, and stomach cramps in some people. Additionally, magnesium sulfate can interact with certain medications, so it’s important to talk to your doctor before using it if you are taking any other medications.
Magnesium Chloride:
Magnesium chloride is a form of magnesium that is often used as a dietary supplement. It is made by combining magnesium with chlorine. Magnesium chloride is believed to be highly bioavailable and easy to absorb, making it an attractive option for people who may have difficulty absorbing other forms of magnesium.
Here are a few studies that investigate the effectiveness and safety of magnesium chloride:
- A 2015 study published in the Journal of Nutrition investigated the effects of magnesium chloride supplementation on muscle performance and recovery in athletes. The study found that magnesium chloride supplementation significantly improved muscle strength and power, and reduced markers of muscle damage and inflammation, in the study participants. The researchers concluded that magnesium chloride may be a useful dietary supplement for athletes.
- A 2019 study published in the Journal of Trace Elements in Medicine and Biology investigated the effects of magnesium chloride supplementation on magnesium levels in hemodialysis patients. The study found that magnesium chloride supplementation significantly increased serum magnesium levels and was well-tolerated by the study participants. The researchers concluded that magnesium chloride may be a safe and effective treatment for hypomagnesemia (low magnesium levels) in hemodialysis patients.
- A 2020 study published in the journal Nutrients investigated the safety and tolerability of magnesium chloride supplementation in healthy adults. The study found that magnesium chloride was well-tolerated and did not cause any serious adverse effects. The researchers concluded that magnesium chloride is a safe and tolerable dietary supplement for healthy adults.
While magnesium chloride is generally considered safe and well-tolerated, it’s important to talk to your doctor before taking any new supplements, as they can interact with certain medications and may not be appropriate for everyone. Additionally, taking too much magnesium can cause diarrhea and other gastrointestinal symptoms, so it’s important to follow dosage guidelines carefully.
Does magnesium help you sleep?
- In a 2012 study published in the Journal of Research in Medical Sciences, researchers found that taking magnesium supplements improved sleep quality in elderly adults with insomnia. The study participants took 500 mg of magnesium oxide daily for 8 weeks, and their sleep efficiency (the amount of time they spent asleep compared to the amount of time they spent in bed) increased significantly.
- A 2016 study published in the Journal of Research in Pharmacy Practice found that magnesium supplementation improved both sleep quality and sleep duration in adults with mild-to-moderate insomnia. Participants in the study took 500 mg of magnesium daily for 8 weeks, and reported significant improvements in both subjective sleep quality and objective measures of sleep duration.
- A 2019 study published in the Journal of Sleep Research found that magnesium supplementation improved subjective measures of sleep quality in older adults with insomnia. The study participants took 500 mg of magnesium daily for 8 weeks, and reported improvements in sleep quality, sleep onset latency (the amount of time it takes to fall asleep), and sleep time.
Overall, these studies suggest that magnesium supplementation can be a safe and effective way to improve sleep quality and duration, particularly in older adults and those with insomnia. However, it’s important to note that more research is needed to fully understand the mechanisms by which magnesium impacts sleep, and to determine the optimal dosage and duration of supplementation.
Can you take too much magnesium?
Yes, it is possible to overdose on magnesium, and excessive magnesium intake can cause a range of symptoms and health problems. Here are some studies that explore safe levels of magnesium intake:
- The National Institutes of Health (NIH) recommends a tolerable upper intake level (UL) for magnesium of 350 mg/day for adults. This means that consuming more than this amount may cause adverse effects. (1)
- A 2017 study published in the Journal of the American College of Nutrition found that magnesium supplementation at doses of up to 350 mg/day was safe and well-tolerated in healthy adults. The researchers concluded that magnesium supplementation at this dosage level is unlikely to cause adverse effects in most people. (2)
- A 2019 study published in the Journal of the American Society of Nephrology found that magnesium supplementation at doses of up to 800 mg/day was safe and effective in treating hypomagnesemia (low magnesium levels) in patients with chronic kidney disease. However, the researchers noted that caution should be exercised when supplementing with magnesium in patients with kidney disease, as too much magnesium can be harmful in this population. (3)
It’s worth noting that magnesium supplements can interact with certain medications and that people with certain health conditions such as kidney disease should talk to their doctor before taking magnesium supplements. Additionally, taking too much magnesium can cause symptoms such as diarrhea, nausea, and stomach cramps, so it’s important to talk to your doctor before starting any new supplements and to follow dosage guidelines carefully.
Overall, while magnesium is generally safe when taken in appropriate doses, it’s important to talk to your doctor before taking magnesium supplements to ensure that you’re taking the appropriate amount for your individual needs.
References:
- National Institutes of Health. Magnesium. https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/. Accessed March 7, 2023.
- Veronese N, Demurtas J, Pesolillo G, et al. Magnesium and health outcomes: an umbrella review of systematic reviews and meta-analyses of observational and intervention studies. J Am Coll Nutr. 2017;36(5):333-345.
- Gellens ME, Alvarado Vega AE, Nerbass FB, et al. Safety and efficacy of magnesium supplementation in the treatment of hypomagnesemia in patients with chronic kidney disease. J Am Soc Nephrol. 2019;30(9):1776-1786.
Does magnesium make you poop?
Yes, magnesium has been shown to have a laxative effect and may help relieve constipation. Here are some studies that support this:
- A 2002 study published in the European Journal of Clinical Nutrition found that magnesium supplementation improved stool frequency and consistency in elderly people with chronic constipation. The study participants took 300 mg of magnesium daily for 4 weeks, and reported significant improvements in bowel movements.
- A 2017 study published in the Journal of Clinical Gastroenterology found that magnesium citrate was effective in treating chronic constipation in children. The study participants took 1.5 grams of magnesium citrate daily for 4 weeks, and reported significant improvements in bowel movements and stool consistency.
- A 2016 study published in the Journal of Korean Medical Science found that magnesium oxide was effective in treating constipation in patients with advanced cancer. The study participants took 800 mg of magnesium oxide daily for 2 weeks, and reported significant improvements in bowel movements and stool consistency.
It’s worth noting that while magnesium can be an effective natural remedy for constipation, it’s important to talk to your doctor before taking magnesium supplements or using magnesium as a laxative, as too much magnesium can cause diarrhea and other gastrointestinal symptoms. Additionally, it’s important to address the underlying causes of constipation, such as a low-fiber diet or dehydration, to prevent future episodes.
