Magnesium
Magnesium is a vital mineral for muscle function, energy production, bone health, and regulating blood pressure and blood sugar levels.
Magnesium is a vital mineral involved in over 300 enzymatic reactions, including muscle function, nerve signaling, and energy production.
It helps regulate blood pressure, supports bone health, and promotes relaxation. Magnesium is found in leafy greens, nuts, seeds, and whole grains.
Magnesium is used for stress relief, sleep support, and muscle cramps. High doses may cause diarrhea, so supplementation should be adjusted as needed.
Other names & forms of Magnesium supplement : magnesium citrate, magnesium oxide, magnesium glycinate, mg supplement
Possible Benefits
The benefits of magnesium span across muscle function, nervous system balance, and energy production:
- Helps maintain Muscle Performance & Recovery by reducing cramps and supporting relaxation after exercise.
- Supports Heart Health by regulating blood pressure and supporting normal cardiac rhythm.
- Promotes Sleep Support through its calming effect on the nervous system and regulation of melatonin.
- Contributes to Bones & Joints by aiding in calcium uptake and maintaining bone density.
Side Effects
Magnesium supports muscle relaxation and nerve function, but high supplemental doses may lead to mild effects as your balance shifts. Watch for:
- Mild gastrointestinal upset, diarrhea or loose stools, especially with magnesium citrate or oxide
- Occasional stomach cramps or nausea in sensitive users
- Possible mild dizziness or lightheadedness due to relaxed blood vessels
- Rare allergic reactions, rash or itching
- Temporary mild muscle weakness at very high intakes
Interactions
Possible interactions include:
- Calcium, zinc, magnesium: Mineral competition; when used with these supplements, space dosing by 2-3 hours to optimize absorption.
- Thyroid medications: Minerals can impair levothyroxine; separate by at least 4 hours.
Precautions
Before supplementing with Magnesium, confirm none of the following apply to you. If they do, consult your healthcare provider:
- Individuals with kidney disease: Impaired excretion may lead to accumulation; use under supervision
- People on heart block or low blood pressure: May exacerbate bradycardia or hypotension; monitor vitals
- Those taking certain antibiotics (e.g., tetracyclines): Magnesium can interfere with absorption; separate doses by 2-3 hours
- Pregnant or breastfeeding women: Generally safe at RDA levels; avoid high-dose supplements without guidance
- Patients scheduled for surgery: Discontinue at least one week prior, possible interactions with anesthesia and muscle relaxants
Studies
These studies provide scientific insights into Magnesium benefits:
A 2018 randomized, double-blind trial in 100 older adults showed 400 mg magnesium glycinate daily for 12 weeks improved subjective sleep quality but did not alter sleep duration.
A 2019 crossover study in 30 healthy volunteers reported that 300 mg magnesium citrate increased endothelial function versus placebo, suggesting vascular benefits.
A 2015 RCT in 80 migraine patients found 600 mg magnesium oxide daily reduced attack frequency by 41% versus 28% with placebo , supporting use in prophylaxis.
However, a recent trial in 50 metabolic-syndrome subjects saw no change in insulin sensitivity after 350 mg/day for 16 weeks , indicating mixed metabolic effects.
Disclaimer: This page is for educational purposes and does not replace medical advice. If you're pregnant, have a condition, or take medication, speak with a qualified professional.
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