Magnesium: A Common Deficiency Leads to Wide-Ranging Problems
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Magnesium is an essential mineral that many people don’t realize they need. Known as “The Master Cation”, it helps with hundreds of bodily functions, from relaxing muscles to regulating sleep. In our fast-paced lives, processed foods are common, and over half of us aren’t getting enough magnesium. This can cause muscle cramps, fatigue, and a general feeling of low energy.
Magnesium supplements have become a handy way to make sure we’re getting enough of this important mineral. They help our bodies function at their best, especially when our diets fall short. In this article, we’ll look at the various types of magnesium supplements, their benefits, possible interactions, and how they can boost our overall health.
48% of Americans of all ages ingest less magnesium from food and beverages than their respective EARs; adult men age 71 years and older and adolescent males and females are most likely to have low intakes [*]
You might remember Magnesium as one of the metal elements on the periodic table (atomic number 12). Magnesium is highly reactive and our bodies need it to keep our muscles, nerves, and bones working well. It also helps make our DNA, the blueprint for our cells. We get magnesium from foods like nuts, seeds, and green vegetables.
…because of chronic diseases, medications, decreases in food crop magnesium contents, and the availability of refined and processed foods, the vast majority of people in modern societies are at risk for magnesium deficiency.
Subclinical magnesium deficiency: a principal driver of cardiovascular disease and a public health crisis [PMC5786912]
What are the Benefits of Magnesium?
Magnesium is a critical mineral in the human body that is involved in about 80% of known metabolic reactions in cells. It is currently estimated that about 60% of adults do not achieve the acceptable dietary intake (ADI) and 45% of Americans are magnesium deficient. [PMC6163803]
Muscle Relaxation: Magnesium plays a crucial role in muscle relaxation by regulating calcium channels and assisting in muscle fiber contraction and relaxation. It helps muscles unwind, reducing tension and discomfort. This relaxation effect can aid in alleviating cramps and spasms, enhancing overall muscle function and flexibility. For athletes and physically active individuals, maintaining optimal magnesium levels can contribute to muscle recovery and prevent stiffness, soreness, and fatigue. /PMID: 33009349 Physically active people should increase their magnesium intake by 10-20% compared to those who lead a more sedentary lifestyle. /PMC11227245
Neuropathy and other Pain: Magnesium’s involvement in nervous system function is multifaceted. It supports proper communication between nerves and the brain by acting as a natural calcium channel blocker, aiding in the transmission of nerve impulses. By maintaining a healthy balance of calcium and magnesium in nerve cells, the body can avoid symptoms related to nerve excitability, like tingling, numbness, and pain. [PMC7468697]
Brain Health: Magnesium also contributes to overall brain health, possibly improving cognitive functions. [PMC9786204] Magnesium is critical for cellular energy production, which is thought to be one of the major problems in cognitive decline. Most forms of magnesium do not easily cross the blood-brain barrier, but Magnesium L-Threonate does cross into the brain easily.
ADHD: Magnesium deficiency is found more frequently in children with ADHD, and studies have indicated a correlation between magnesium levels and improvement in symptoms. [PMID: 9368235]
Dementia: An open-label trial explored the effects of Magnesium L-Threonate in 15 patients with mild to moderate dementia. Findings showed an improvement in metabolism in the cerebrum of the brain. Subjects also had improved cognitive functioning after 12 weeks of treatment. Reference: [PMC6242385]
Improved Executive function: Another blinded trial was conducted with a trademarked form of Magnesium L-threonate. The trial showed improvement in working memory and executive function. Notably, not all people responded to the Magnesium L Threonate supplements. Researchers found that they could test the increase in red blood cell magnesium after 12 weeks of supplementation and predict who would respond to the supplement. [PMC4927823]
Mood Enhancement: Magnesium is involved in the production of serotonin, a neurotransmitter associated with happiness and relaxation. Adequate levels of magnesium may help alleviate symptoms of anxiety and depression, contributing to overall mood enhancement. In a study, taking magnesium supplements for at least 6 weeks showed potential in improving depression symptoms in patients with Major Depressive Disorder (MDD) who are already undergoing SSRI treatment. Consequently, magnesium could be considered an additional treatment option for these patients. /PMC10041003
Stress & Anxiety:Magnesium (Mg) status is associated with subjective anxiety. Researchers who reviewed the literature found that evidence is suggestive of a beneficial effect of Mg on subjective anxiety. [PMC7352515] Researchers have proposed the “vicious circle concept”, showing that stress causes higher requirements for magnesium, which causes deficiency, which causes higher stress levels. [PMC7761127]
Sleep Enhancement: Magnesium supports sleep by activating the parasympathetic nervous system, which helps the body and mind relax. It also aids in the production of melatonin, the hormone responsible for regulating sleep cycles. [PMC3703169]
Heart Health & Blood Pressure: Magnesium’s influence on heart health is paramount. It helps regulate the heartbeat by controlling the electrical activity in the heart muscles and maintaining proper rhythm. Additionally, magnesium aids in blood pressure regulation by relaxing smooth muscles in blood vessels, promoting healthy blood flow. These functions work together to reduce the risk of heart diseases like hypertension and arrhythmias. Long-term magnesium intake has even been linked to a lower risk of cardiovascular disease in some studies. [PMC5573024] Magnesium taurate is specifically recognised as vascular-protective. [PMID: 8692051]
Blood Sugar Management: Managing blood sugar levels is essential for overall health, and magnesium plays a vital role in this process. It helps the body use insulin effectively, which aids in the conversion of glucose into energy. Magnesium’s role in insulin sensitivity and metabolism helps manage blood sugar levels, potentially reducing the risk of type 2 diabetes. Adequate magnesium intake is often associated with a healthier metabolic profile, impacting not just blood sugar but overall energy balance and weight management. “The effects of magnesium taurate in diabetes deserve particular attention, since both magnesium and taurine may improve insulin sensitivity, and also may lessen risk for the micro- and macrovascular complications of diabetes.” [PMID: 8692051]
Immune System Strengthening: Magnesium’s support for a healthy immune system is an essential aspect of its overall health benefits. It is involved in various immune system processes, including the activation of immune cells and the production of antibodies. Magnesium helps the body’s defenses by enhancing the immune response against infections and illnesses. It acts as a co-factor in many enzymatic reactions in immune cells, thus playing a vital role in the body’s ability to fight off invading pathogens. Moreover, magnesium is involved in inflammatory responses, helping to modulate them, which may support recovery from illness and injury. Research has found that magnesium may boost the immune system and potentially help prevent cancer. /PMC10375690
PCOS: Magnesium is well known for its anti-inflammatory and antioxidant effects. Magnesium combined with vitamin E or zinc-calcium-vitamin D significantly improves glucose and lipid metabolism in women with PCOS. Magnesium intake alone did not lead to a significant improvement, but magnesium combined with other supplements (vitamin E, zinc, zinc-calcium-vitamin D) significantly improved markers of inflammation, insulin sensitivity, blood fat levels. [PMC9389579]
How Much Magnesium Do We Need?
As a practical matter, most men need about 420 mg/day of magnesium while most women need about 320 mg per day. For greater detail, the table below shows the Recommended Dietary Allowances (RDAs) for magnesium, depending on age, sex, and life stage:
Age
Males (mg/day)
Females (mg/day)
Pregnancy (mg/day)
Lactation (mg/day)
0–6 months
30
30
N/A
N/A
7–12 months
75
75
N/A
N/A
1–3 years
80
80
N/A
N/A
4–8 years
130
130
N/A
N/A
9–13 years
240
240
N/A
N/A
14–18 years
410
360
400
360
19–30 years
400
310
350
310
31–50 years
420
320
360
320
51+ years
420
320
N/A
N/A
These values represent the amount of magnesium that is expected to meet the needs of most people in each age group. Individual needs may vary, and it’s essential to recognize that these values are general guidelines. It may be beneficial to consult with a Registered dietitian to understand personal nutritional needs better.
Food Sources of Magnesium
Magnesium is at the center of the chlorophyll molecule. When you know this, it’s easy to remember where you can get the most magnesium: dark green leafy vegetables. If you aren’t eating any of these, you will have to work much harder to meet your magnesium needs. Here’s a table of common food sources of magnesium and the amount of magnesium they contain:
Food Source
Amount of Magnesium (mg) per serving
Estimated Bioavailability (%)
Estimated Available Magnesium (mg)
Spinach, cooked
157 mg (1/2 cup)
5-10%
7.85 – 15.7 mg
Swiss chard, cooked
150 mg (1/2 cup)
5-10%
7.5 – 15 mg
Almonds
80 mg (1 ounce)
20-30%
16 – 24 mg
Cashews
74 mg (1 ounce)
20-30%
14.8 – 22.2 mg
Peanuts
63 mg (1/4 cup)
20-30%
12.6 – 18.9 mg
Black beans
60 mg (1/2 cup)
10-15%
6 – 9 mg
Quinoa, cooked
58 mg (1/2 cup)
10-15%
5.8 – 8.7 mg
Edamame, cooked
50 mg (1/2 cup)
10-15%
5 – 7.5 mg
Whole wheat bread
46 mg (2 slices)
10-20%
4.6 – 9.2 mg
Avocado
44 mg (1 medium)
10-15%
4.4 – 6.6 mg
Brown rice, cooked
42 mg (1/2 cup)
10-15%
4.2 – 6.3 mg
Dark chocolate
41 mg (1 ounce)
15-20%
6.15 – 8.2 mg
Banana
32 mg (1 medium)
10-15%
3.2 – 4.8 mg
Yogurt
30 mg (6 ounces)
20-30%
6 – 9 mg
These percentages are approximations and can vary.
Factors Affecting Magnesium Absorption
Bioavailability Estimates: For leafy greens like spinach and Swiss chard, magnesium bioavailability is low due to the presence of oxalates which bind magnesium. Nuts, seeds, and whole grains have better bioavailability but still vary due to phytic acid which can also bind magnesium.
Dietary Factors: The presence of dietary fat can improve the absorption of magnesium, especially from sources like avocados and nuts. Vitamin D levels and protein intake can also influence magnesium absorption.
The Many Forms of Magnesium Supplements
Here is a list of different forms of magnesium and their properties:
Magnesium Glycinate: Highly bioavailable with estimated absorption rates of up to 80%, and it’s gentle on the stomach. Often used to improve sleep quality and relaxation. Side effects are generally well-tolerated, although excessive amounts may lead to diarrhea.
Magnesium Taurate: Good absorption rate due to the presence of taurine, which aids in magnesium’s cellular uptake. Specific absorption percentages are not well defined but thought to be on par with other amino acid-chelated forms. Even aside from the benefit of magnesium, taurine has benefits for diabetes, weight management, NAFLD, and other inflammation, and it’s production declines with age. Beneficial for cardiovascular health. [PMC6435948] [PMID: 28849518]
Magnesium L-Threonate: Designed to improve cognitive function with efficient crossing of the blood-brain barrier. [PMC9820677]. Specific absorption rates are not well-established, but it is generally well-tolerated. High doses may lead to digestive issues. Magtein PS (magnesium threonate with phosphatidyl serine, vitamin C, and Vitamin D) was tested in a blinded trial
Magnesium Chloride: Good bioavailability, estimated at roughly 55% absorption, and often used for detoxification and metabolic boosts. It may cause stomach upset or diarrhea if consumed in large quantities.
Magnesium Malate: Fairly high bioavailability, similar to magnesium chloride (roughly 55% absorption), used for energy production and had been thought to help with fibromyalgia and muscle pain, however later reviews did not support this [PMID: 31150373]. Excessive intake may lead to diarrhea, but side effects are typically minimal.
Magnesium Citrate: Good bioavailability, with absorption rates around 30%, often used for its laxative effect to aid digestion. Side effects may include diarrhea or an upset stomach if taken in high doses.
Magnesium Oxide: Low bioavailability, with estimated absorption as low as 4%. Used for treating migraines and constipation, though it may cause stomach cramps or diarrhea due to its lower absorption rate.
Magnesium Sulfate (Epsom Salt): Typically used externally in baths with uncertain absorption rate when used this way. As an oral supplement, which is not common, it can include side effects like diarrhea, nausea, and abdominal cramping. Its oral bioavailability is lower compared to other forms.
In this double-blind, placebo-controlled study, Magtein®PS, a magnesium L-threonate (Magtein®)- and phosphatidylserine-based formulation additionally containing vitamins C and D, was tested for its cognitive benefits in 109 healthy Chinese adults aged 18-65 years.
Subjects were randomly assigned to receive either Magtein®PS or placebo (starch) capsules, at a dose of 2 g/day. “The Clinical Memory Test”, the standard test commonly used in Chinese hospitals and academic institutes for cognitive evaluation, was administered before and 30 days after subjects received the supplement.
Subjects receiving Magtein®PS showed significant improvements over the control group in all five subcategories of “The Clinical Memory Test” as well as the overall memory quotient scores. The older participants showed more improvement than younger participants. Results indicated significant benefits of Magtein®PS in improving memory and cognition in healthy Chinese adults.
Two forms of magnesium stand out for their ability to act as gentle laxatives by attracting water into the intestines, softening stool, and promoting regular bowel movements. They work well for occasional constipation or as a natural remedy for ongoing issues. Here’s how these magnesium supplements work to promote healthy and regular bowel function.
Magnesium Citrate:
Dosage: The dosage of magnesium citrate for constipation relief can vary depending on individual needs and tolerances. A common starting dose is 240-400 milligrams (mg) per day, divided into two or three smaller doses. It’s important to begin with a lower dose and gradually increase it to avoid causing diarrhea.
Advantages: Magnesium citrate is estimated to be ~30% absorbable, so it is helpful in meeting your magnesium needs. It has a laxative effect due to its ability to draw water into the intestines. This water influx softens stool, increases its bulk, and stimulates bowel contractions, promoting regular bowel movements. Magnesium citrate is generally well-tolerated and can provide quick relief from constipation when used as directed.
Magnesium Oxide:
Dosage: The dosage of magnesium oxide for constipation typically ranges from 400 mg to 800 mg per day, divided into multiple doses. Like magnesium citrate, it’s important to start with a lower dose and gradually increase it to achieve the desired effect while avoiding excessive laxative effects.
Advantages: Magnesium oxide works similarly to magnesium citrate by attracting water into the intestines. This process softens the stool and facilitates bowel movements. While magnesium oxide is only absorbed at an estimated rate of 5%, it can still provide effective relief from constipation when used appropriately. It’s a cost-effective option and is available over-the-counter in liquid form or capsules.
Magnesium is a Natural Calcium Channel Blocker
(A and B) Magnesium (top left) is surrounded by two hydration shells, whereas calcium (top right) has just one layer. If elements need to fit into a structure (transporter or membrane ‘pore’), calcium (below right) simply sheds its hydration shell and its dehydrated ion will fit. Magnesium (below left), on the other hand, first has to get rid of two layers, which is highly energy-consuming (simplified model).
Magnesium supplements have long been recognized as safe and effective when taken responsibly, according to established dosage recommendations. As a crucial mineral for over 300 biochemical reactions in the human body, magnesium contributes to a vast array of health benefits ranging from muscle function to mood regulation. Many people fall short on magnesium intake, leading to deficiency. Supplements can effectively bridge this gap. Overdose is rare because of the kidney’s ability to excrete excess amounts, but follow the recommended dosage to avoid side effects like diarrhea and abdominal cramping.
Medication Interactions with Magnesium
Magnesium can interact with several types of medications, affecting either the medication’s effectiveness or the body’s magnesium levels. Here’s a list of some common categories and specific medications that may interact with magnesium:
Bisphosphonates Taken for Osteoporosis: Medications like Alendronate (Fosamax) used to treat osteoporosis can have their absorption affected by magnesium.
Antibiotics: Some antibiotics, such as Ciprofloxacin (Cipro) and Tetracycline, can have reduced effectiveness if taken close to magnesium supplements.
Blood Pressure Medications: Magnesium might decrease blood pressure. Taking magnesium with medications for high blood pressure might cause the blood pressure to drop too low. Examples include Enalapril (Vasotec) and Losartan (Cozaar).
Calcium Channel Blockers: Magnesium is a natural calcium channel blocker. Taking magnesium with these medications might increase the effects and side effects of calcium channel blockers such as Nifedipine (Procardia) and Diltiazem (Cardizem).
Diuretics: Water pills like Furosemide (Lasix) and Hydrochlorothiazide can either increase or decrease magnesium levels in the body.
Insulin and Oral Diabetes Medications: Magnesium may affect blood sugar levels in a good way. This means a person may need to reduce dosages on medicines like insulin or glipizide to keep from having a low blood sugar.
Muscle Relaxants: Magnesium can act as a natural muscle relaxant, and taking it with synthetic muscle relaxants like Cyclobenzaprine may increase their effects.
Proton Pump Inhibitors (PPIs): Medications like Omeprazole (Prilosec) can reduce stomach acid, potentially affecting magnesium absorption and leading to magnesium deficiency in some cases.
Anticoagulants and Antiplatelet drugs: Magnesium might slow blood clotting, so it could increase bleeding during and after surgery. Medications like Warfarin (Coumadin) might interact with magnesium.
Supplement Interactions with Magnesium
Magnesium interacts with several other nutritional supplements. Here are some examples:
Calcium: High levels of calcium can interfere with magnesium absorption. Taking magnesium and calcium together may require proper balance to ensure both are effectively absorbed.
Zinc: Similar to calcium, zinc can also compete with magnesium for absorption. Taking large quantities of one can hinder the absorption of the other.
Vitamin D: Vitamin D helps with the absorption of magnesium. A deficiency in Vitamin D may reduce magnesium absorption, while supplementing with Vitamin D may improve magnesium’s effectiveness.
Iron: Taking large amounts of iron supplements may reduce the amount of magnesium the body absorbs, so it is often recommended to take them at different times of the day.
B Vitamins: Some B vitamins, such as B6, can enhance the effectiveness of magnesium, especially in functions like electrolyte balance.
Herbal Supplements: Certain herbs like St. John’s Wort can affect magnesium levels and absorption.
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Magnesium Taurate 125mg by Ecological Formulas/Cardiovascular Research
Magnesium Taurate is a scientifically designed amino acid-mineral complex which insures maximal bioavailability of the essential macromineral‚ magnesium. Magnesium Taurate is fully reacted complex complex and not simply a blend of the two materials. Suggested Use: Take one capsule twice daily, or as directed by a physician.
Amount per 1 CapsuleServing Magnesium … 125mg (as magnesium taurate)
Magnesium Glycinate by Douglas Labs
Magnesium (glycinate) is a highly bioavailable magnesium chelate, which supports the metabolism and utilization of carbohydrates, amino acids and fats for energy. Magnesium (glycinate) helps activate enzymes for physiological functions including cardiac health.‡ As a dietary supplement, adults take 1 capsule, 1-4 times daily or as directed by your health professional
MagSRT® from Jigsaw Health is America’s #1 time-release magnesium supplement. Available in the original MagSRT® formula, or without B-Vitamins as MagSRT (B-FREE). Boost energy, improve sleep, and relieve leg cramps with the only time release magnesium supplement that has a placebo-controlled human clinical trial with the results published in the peer-reviewed Journal of American College of Nutrition.
For those who prefer to mix magnesium into a drink, the Natural Calm line of flavored magnesium supplements will be the way to go.
Natural Calm
Magnesium is one of the most important basic nutrients that power our bodies, and it is required for more than 700 biochemical reactions. But since our bodies don’t produce this mineral, we need to replenish its supply every day. Due to nutrient-deficient soil and fast-paced lifestyles, few of us (estimated at less than one in five) get sufficient magnesium in our diets. This means supplementation is needed, and Natural Calm is the best-selling, award-winning ionic magnesium that mixes easily in water to restore healthy magnesium levels quickly and effectively.
Suggested Use: Start with half a teaspoon (1g) daily and gradually increase to two teaspoons (4g) per day as needed.
Calmful Sleep starts with Natural Calm and magnesium glycinate to soothe nerves, relax muscles. Low cellular magnesium can also lead to headaches and sleeplessness. It also contains an added blend of sleep-promoting nutrients, including l-theanine, GABA (a non-protein amino acid) and melatonin, which helps the body ease into restful sleep. Calmful Sleep is the solution to restoring a healthy magnesium level, balancing your calcium intake, and getting the sleep you need to restore natural vitality.
*For occasional sleeplessness, place powder in a glass or mug, add approximately 1 oz of hot water and stir until dissolved. Fill glass with warm water and enjoy before bedtime. Individual needs may vary. Start with a teaspoon (2g) and increase to a maximum two teaspoons (4g).
This more costly form of magnesium has been shown to cross the blood-brain barrier more efficiently than other forms. This is very important in people dealing with cognitive issues.
Magnesium L-Threonate
Magnesium (Mg) is known to play a major role in cellular metabolism and is critical for normal nervous system function.* Recent research has demonstrated that Mg also helps to regulate neuronal synapse density and that availability of Mg in the brain is necessary for the stability and adaptability of these neuronal connections.* Preclinical studies indicate that Magtein® may support healthy cognitive function, learning, and memory, and may promote a relaxed mood.* Magtein® is protected under a family of US patents, pending patents, and is protected worldwide. Magtein® is a trademark of Magceutics®, Inc. and is distributed exclusively by AIDP, Inc
Magtein® Magnesium L-Threonate
Delivers Magnesium to the Nervous System*
Promotes Healthy Cognitive Function*
Suggested Use: Take 3 capsules daily in divided doses (take 1 capsule during the daytime, preferably in mid-afternoon and take 2 capsules one hour before sleep), or as directed by your healthcare practitioner.
Amount Per 3 Capsule Serving Magnesium ... 144 mg(elemental) (from 2,000mg Magtein® Magnesium L Threnonate) Magtein® … 2g (2,000mg) (Magnesium L Threnonate)
Food First!
Although this article discusses supplements in detail, don’t forget that we are absolutely committed to the “Food First” approach to nutrition. When it comes to your health, the totality of your eating habits far surpasses the impact of individual nutrients or any single supplement you consume. Even though this article doesn’t delve into the broader picture of your overall diet, it’s crucial to keep this element at the forefront of our minds. Food is one of the “Pillars of Health”. Your food needs to provide all the vitamins, minerals, fiber, and phytochemicals to nourish your body systems down to the cellular level.
Food choices, rather than supplements, are the most critical factors for a healthy gut microbiome. These trillions of tiny inhabitants in your gut affect your brain waves; they orchestrate your immune system. They possess the power to create molecules that can switch genes on or off and are even capable of synthesizing neurotransmitters. Opting for organic foods and steering clear of plastic packaging (including those labeled BPA-free) is a smart move to limit toxin exposure. The sum of all these parts leads to a powerful conclusion: the ultimate key to your health lies in the quality and balance of the food you consume. Supplements are secondary.
To Sum It Up
Magnesium plays a crucial role in numerous bodily functions, including muscle relaxation, nerve communication, heart health, and sleep regulation. Unfortunately, many people don’t receive enough of this essential mineral through diet alone. Supplementing with magnesium can address this deficiency, providing vital support for overall well-being. From preventing muscle cramps and fatigue to enhancing sleep and mood, the health benefits of magnesium supplements are significant for those whose diets may be lacking. Ensuring proper magnesium intake can be a powerful step toward optimal health and vitality.
This Article is Not a Substitute for Medical Advice
This information is provided for educational purposes only and is not a substitute for medical advice. Supplement Sciences does not provide medical care and cannot ensure the safety or effectiveness of any product for your personal use. Always consult your physician before starting any supplement, especially if you are pregnant, breastfeeding, or managing a serious health condition such as cancer, liver disease, or kidney disease. Dietary supplements are not designed to diagnose, treat, cure, or prevent any disease.
UNREVISED DRAFT
Secure Ordering | Free Shipping | Best Quality | Best Prices
Along with providing information on whether Magnesium supplements might be right for you, this article also links to Fullscript where you can buy high quality supplements. Order online through Fullscript’s secure healthcare formulary to get the best prices and free shipping on professional-grade supplements.
Magnesium is a mineral the body needs for many basic functions, including muscle relaxation and sleep regulation. Even though it’s essential, many people don’t get enough—partly because processed foods are common in daily diets. Low magnesium levels can show up as muscle cramps, tiredness, or low energy.
Supplements can help fill in the gap when food alone isn’t enough. In this article, we’ll explore the different forms of magnesium supplements, what they do in the body, possible interactions, and how they can support day-to-day health.
About 48% of people in the U.S. get less magnesium from food and drinks than they need based on estimated average requirements. Older adult men and teenagers, both boys and girls, are the groups most likely to fall short. [*]
Magnesium is a mineral you might recognize from the periodic table, listed as atomic number 12. In the body, it plays a key role in keeping muscles, nerves, and bones working properly. It also helps with making DNA, which carries the instructions for how our cells function. Foods like nuts, seeds, and leafy green vegetables are good sources of magnesium.
…because of chronic diseases, medications, decreases in food crop magnesium contents, and the availability of refined and processed foods, the vast majority of people in modern societies are at risk for magnesium deficiency.
Subclinical magnesium deficiency: a principal driver of cardiovascular disease and a public health crisis [PMC5786912]
What are the Benefits of Magnesium?
Magnesium is a critical mineral in the human body that is involved in about 80% of known metabolic reactions in cells. It is currently estimated that about 60% of adults do not achieve the acceptable dietary intake (ADI) and 45% of Americans are magnesium deficient. [PMC6163803]
Muscle Relaxation: Magnesium plays a crucial role in muscle relaxation by regulating calcium channels and assisting in muscle fiber contraction and relaxation. It helps muscles unwind, reducing tension and discomfort. This relaxation effect can aid in alleviating cramps and spasms, enhancing overall muscle function and flexibility. For athletes and physically active individuals, maintaining optimal magnesium levels can contribute to muscle recovery and prevent stiffness, soreness, and fatigue. /PMID: 33009349 Physically active people should increase their magnesium intake by 10-20% compared to those who lead a more sedentary lifestyle. /PMC11227245
Neuropathy and other Pain: Magnesium’s involvement in nervous system function is multifaceted. It supports proper communication between nerves and the brain by acting as a natural calcium channel blocker, aiding in the transmission of nerve impulses. By maintaining a healthy balance of calcium and magnesium in nerve cells, the body can avoid symptoms related to nerve excitability, like tingling, numbness, and pain. [PMC7468697]
Brain Health: Magnesium also contributes to overall brain health, possibly improving cognitive functions. [PMC9786204] Magnesium is critical for cellular energy production, which is thought to be one of the major problems in cognitive decline. Most forms of magnesium do not easily cross the blood-brain barrier, but Magnesium L-Threonate does cross into the brain easily.
ADHD: Magnesium deficiency is found more frequently in children with ADHD, and studies have indicated a correlation between magnesium levels and improvement in symptoms. [PMID: 9368235]
Dementia: An open-label trial explored the effects of Magnesium L-Threonate in 15 patients with mild to moderate dementia. Findings showed an improvement in metabolism in the cerebrum of the brain. Subjects also had improved cognitive functioning after 12 weeks of treatment. Reference: [PMC6242385]
Improved Executive function: Another blinded trial was conducted with a trademarked form of Magnesium L-threonate. The trial showed improvement in working memory and executive function. Notably, not all people responded to the Magnesium L Threonate supplements. Researchers found that they could test the increase in red blood cell magnesium after 12 weeks of supplementation and predict who would respond to the supplement. [PMC4927823]
Mood Enhancement: Magnesium is involved in the production of serotonin, a neurotransmitter associated with happiness and relaxation. Adequate levels of magnesium may help alleviate symptoms of anxiety and depression, contributing to overall mood enhancement. In a study, taking magnesium supplements for at least 6 weeks showed potential in improving depression symptoms in patients with Major Depressive Disorder (MDD) who are already undergoing SSRI treatment. Consequently, magnesium could be considered an additional treatment option for these patients. /PMC10041003
Stress & Anxiety:Magnesium (Mg) status is associated with subjective anxiety. Researchers who reviewed the literature found that evidence is suggestive of a beneficial effect of Mg on subjective anxiety. [PMC7352515] Researchers have proposed the “vicious circle concept”, showing that stress causes higher requirements for magnesium, which causes deficiency, which causes higher stress levels. [PMC7761127]
Sleep Enhancement: Magnesium supports sleep by activating the parasympathetic nervous system, which helps the body and mind relax. It also aids in the production of melatonin, the hormone responsible for regulating sleep cycles. [PMC3703169]
Heart Health & Blood Pressure: Magnesium’s influence on heart health is paramount. It helps regulate the heartbeat by controlling the electrical activity in the heart muscles and maintaining proper rhythm. Additionally, magnesium aids in blood pressure regulation by relaxing smooth muscles in blood vessels, promoting healthy blood flow. These functions work together to reduce the risk of heart diseases like hypertension and arrhythmias. Long-term magnesium intake has even been linked to a lower risk of cardiovascular disease in some studies. [PMC5573024] Magnesium taurate is specifically recognised as vascular-protective. [PMID: 8692051]
Blood Sugar Management: Managing blood sugar levels is essential for overall health, and magnesium plays a vital role in this process. It helps the body use insulin effectively, which aids in the conversion of glucose into energy. Magnesium’s role in insulin sensitivity and metabolism helps manage blood sugar levels, potentially reducing the risk of type 2 diabetes. Adequate magnesium intake is often associated with a healthier metabolic profile, impacting not just blood sugar but overall energy balance and weight management. “The effects of magnesium taurate in diabetes deserve particular attention, since both magnesium and taurine may improve insulin sensitivity, and also may lessen risk for the micro- and macrovascular complications of diabetes.” [PMID: 8692051]
Immune System Strengthening: Magnesium’s support for a healthy immune system is an essential aspect of its overall health benefits. It is involved in various immune system processes, including the activation of immune cells and the production of antibodies. Magnesium helps the body’s defenses by enhancing the immune response against infections and illnesses. It acts as a co-factor in many enzymatic reactions in immune cells, thus playing a vital role in the body’s ability to fight off invading pathogens. Moreover, magnesium is involved in inflammatory responses, helping to modulate them, which may support recovery from illness and injury. Research has found that magnesium may boost the immune system and potentially help prevent cancer. /PMC10375690
PCOS: Magnesium is well known for its anti-inflammatory and antioxidant effects. Magnesium combined with vitamin E or zinc-calcium-vitamin D significantly improves glucose and lipid metabolism in women with PCOS. Magnesium intake alone did not lead to a significant improvement, but magnesium combined with other supplements (vitamin E, zinc, zinc-calcium-vitamin D) significantly improved markers of inflammation, insulin sensitivity, blood fat levels. [PMC9389579]
How Much Magnesium Do We Need?
In general, most men need around 420 mg of magnesium each day, while most women need about 320 mg. The table below provides more specific recommendations based on age, sex, and life stage.
Age
Males (mg/day)
Females (mg/day)
Pregnancy (mg/day)
Lactation (mg/day)
0–6 months
30
30
N/A
N/A
7–12 months
75
75
N/A
N/A
1–3 years
80
80
N/A
N/A
4–8 years
130
130
N/A
N/A
9–13 years
240
240
N/A
N/A
14–18 years
410
360
400
360
19–30 years
400
310
350
310
31–50 years
420
320
360
320
51+ years
420
320
N/A
N/A
These amounts are meant to reflect how much magnesium most people in each age group need. Individual needs can differ, so these numbers serve as general guidance. Talking with a registered dietitian can help you understand what’s right for your own situation.
Food Sources of Magnesium
Magnesium sits at the center of the chlorophyll molecule, which is why dark green leafy vegetables are some of the best sources. If these aren’t a regular part of your diet, it can be harder to meet your magnesium needs through food alone. The table below shows common foods that contain magnesium and how much they provide.
Food Source
Amount of Magnesium (mg) per serving
Estimated Bioavailability (%)
Estimated Available Magnesium (mg)
Spinach, cooked
157 mg (1/2 cup)
5-10%
7.85 – 15.7 mg
Swiss chard, cooked
150 mg (1/2 cup)
5-10%
7.5 – 15 mg
Almonds
80 mg (1 ounce)
20-30%
16 – 24 mg
Cashews
74 mg (1 ounce)
20-30%
14.8 – 22.2 mg
Peanuts
63 mg (1/4 cup)
20-30%
12.6 – 18.9 mg
Black beans
60 mg (1/2 cup)
10-15%
6 – 9 mg
Quinoa, cooked
58 mg (1/2 cup)
10-15%
5.8 – 8.7 mg
Edamame, cooked
50 mg (1/2 cup)
10-15%
5 – 7.5 mg
Whole wheat bread
46 mg (2 slices)
10-20%
4.6 – 9.2 mg
Avocado
44 mg (1 medium)
10-15%
4.4 – 6.6 mg
Brown rice, cooked
42 mg (1/2 cup)
10-15%
4.2 – 6.3 mg
Dark chocolate
41 mg (1 ounce)
15-20%
6.15 – 8.2 mg
Banana
32 mg (1 medium)
10-15%
3.2 – 4.8 mg
Yogurt
30 mg (6 ounces)
20-30%
6 – 9 mg
These percentages are approximations and can vary.
Factors Affecting Magnesium Absorption
Bioavailability refers to how much magnesium the body can actually absorb from food. In leafy greens like spinach and Swiss chard, absorption is limited because they contain oxalates, which bind to magnesium. Nuts, seeds, and whole grains generally offer better absorption, though it can still vary because of compounds like phytic acid that also bind magnesium.
Several things in the diet can affect how well magnesium is absorbed. Dietary fat may help with absorption, especially from foods like avocados and nuts. Vitamin D levels and protein intake also play a role in how much magnesium the body takes in.
The Many Forms of Magnesium Supplements
Here is a list of different forms of magnesium and their properties:
Magnesium Glycinate: Highly bioavailable with estimated absorption rates of up to 80%, and it’s gentle on the stomach. Often used to improve sleep quality and relaxation. Side effects are generally well-tolerated, although excessive amounts may lead to diarrhea.
Magnesium Taurate: Good absorption rate due to the presence of taurine, which aids in magnesium’s cellular uptake. Specific absorption percentages are not well defined but thought to be on par with other amino acid-chelated forms. Even aside from the benefit of magnesium, taurine has benefits for diabetes, weight management, NAFLD, and other inflammation, and it’s production declines with age. Beneficial for cardiovascular health. [PMC6435948] [PMID: 28849518]
Magnesium L-Threonate: Designed to improve cognitive function with efficient crossing of the blood-brain barrier. [PMC9820677]. Specific absorption rates are not well-established, but it is generally well-tolerated. High doses may lead to digestive issues. Magtein PS (magnesium threonate with phosphatidyl serine, vitamin C, and Vitamin D) was tested in a blinded trial
Magnesium Chloride: Good bioavailability, estimated at roughly 55% absorption, and often used for detoxification and metabolic boosts. It may cause stomach upset or diarrhea if consumed in large quantities.
Magnesium Malate: Fairly high bioavailability, similar to magnesium chloride (roughly 55% absorption), used for energy production and had been thought to help with fibromyalgia and muscle pain, however later reviews did not support this [PMID: 31150373]. Excessive intake may lead to diarrhea, but side effects are typically minimal.
Magnesium Citrate: Good bioavailability, with absorption rates around 30%, often used for its laxative effect to aid digestion. Side effects may include diarrhea or an upset stomach if taken in high doses.
Magnesium Oxide: Low bioavailability, with estimated absorption as low as 4%. Used for treating migraines and constipation, though it may cause stomach cramps or diarrhea due to its lower absorption rate.
Magnesium Sulfate (Epsom Salt): Typically used externally in baths with uncertain absorption rate when used this way. As an oral supplement, which is not common, it can include side effects like diarrhea, nausea, and abdominal cramping. Its oral bioavailability is lower compared to other forms.
In a double-blind, placebo-controlled study, researchers looked at the effects of Magtein®PS—a supplement containing magnesium L-threonate, phosphatidylserine, and vitamins C and D—on memory and thinking skills in 109 healthy adults in China between the ages of 18 and 65.
Participants were randomly given either Magtein®PS or a starch-based placebo, taking 2 grams per day. They completed a cognitive test called “The Clinical Memory Test,” which is commonly used in Chinese hospitals and research settings, both at the start and after 30 days.
Those who took Magtein®PS showed greater improvement across all five parts of the test and had higher overall memory scores compared to the placebo group. The older adults in the study saw more benefit than the younger ones. These results suggest that Magtein®PS may support memory and cognitive function in healthy adults.
Two forms of magnesium are known to help with regular bowel movements by pulling water into the intestines. This softens the stool and makes it easier to pass. They are often used for occasional constipation and may also be part of a routine for those dealing with ongoing digestive issues. Here’s how they support regular bowel function.
Magnesium Citrate:
Dosage: Magnesium citrate is often used to relieve constipation. A typical starting amount is between 240 and 400 mg per day, usually split into two or three smaller doses. Starting low and increasing gradually can help prevent loose stools.
How it works: About 30% of magnesium citrate is absorbed by the body, so it can also help meet daily magnesium needs. Its laxative effect comes from drawing water into the intestines, which softens stool, adds bulk, and encourages bowel movements. When used as directed, it is usually well tolerated and can help with occasional constipation.
Magnesium Oxide:
Dosage: Magnesium oxide is often used for constipation in amounts ranging from 400 to 800 mg per day, split into smaller doses. Starting with a lower amount and slowly increasing it can help manage the effect on the bowels.
How it works: Like magnesium citrate, magnesium oxide helps draw water into the intestines, softening stool and making it easier to pass. Although only about 5% is absorbed, it can still be useful for relieving constipation when taken as directed. It’s an affordable option and is widely available in both liquid and capsule forms.
Magnesium is a Natural Calcium Channel Blocker
(A and B) Magnesium (top left) is surrounded by two hydration shells, whereas calcium (top right) has just one layer. If elements need to fit into a structure (transporter or membrane ‘pore’), calcium (below right) simply sheds its hydration shell and its dehydrated ion will fit. Magnesium (below left), on the other hand, first has to get rid of two layers, which is highly energy-consuming (simplified model).
Magnesium supplements are generally considered safe when taken as directed. The body relies on magnesium for many processes, including muscle activity and maintaining steady mood and energy levels. Many people don’t get enough magnesium from food, and supplements can help fill that gap.
The body usually handles extra magnesium well, since the kidneys remove what isn’t needed. Still, it’s best to stay within the recommended amounts to avoid side effects like loose stools or stomach discomfort.
Medication Interactions with Magnesium
Magnesium may affect how certain medications work or how the body handles magnesium. Below is a list of common types of medications and examples that may interact with magnesium:
Bisphosphonates for osteoporosis: Magnesium can interfere with how well medications like alendronate (Fosamax) are absorbed.
Antibiotics: Drugs such as ciprofloxacin (Cipro) and tetracycline may not work as well if taken close to a magnesium supplement.
Blood pressure medications: Magnesium may lower blood pressure, so taking it along with drugs like enalapril (Vasotec) or losartan (Cozaar) could make blood pressure drop too much.
Calcium channel blockers: Since magnesium also affects calcium channels, taking it with medications like nifedipine (Procardia) or diltiazem (Cardizem) might increase their effects.
Diuretics: Some water pills, like furosemide (Lasix) or hydrochlorothiazide, can either raise or lower magnesium levels depending on the type and dose.
Insulin and oral diabetes medications: Magnesium can help improve blood sugar control, which may lead to a need for lower doses of medications like insulin or glipizide.
Muscle relaxants: Since magnesium has a relaxing effect on muscles, taking it with medications like cyclobenzaprine may increase those effects.
Proton pump inhibitors (PPIs): Drugs like omeprazole (Prilosec) reduce stomach acid, which may lower magnesium absorption over time.
Anticoagulants and antiplatelet drugs: Magnesium may slightly slow blood clotting. This could increase the risk of bleeding when used with medications like warfarin (Coumadin), especially around surgery.
Supplement Interactions with Magnesium
Magnesium interacts with several other nutritional supplements. Here are some examples:
Calcium: High calcium intake can make it harder for the body to absorb magnesium. If both are taken together, keeping them in balance can help with absorption.
Zinc: Like calcium, zinc can compete with magnesium in the gut. Taking too much of one may reduce how much of the other is absorbed.
Vitamin D: This vitamin supports magnesium absorption. Low vitamin D levels may limit how well magnesium is used in the body, while taking vitamin D can help improve magnesium absorption.
Iron: Large doses of iron can interfere with magnesium absorption. It’s often suggested to take iron and magnesium at separate times during the day.
B Vitamins: Some B vitamins, especially B6, may help magnesium work more effectively in the body, particularly for maintaining electrolyte balance.
Herbal Supplements: Herbs like St. John’s Wort may influence how the body handles magnesium, possibly affecting absorption or usage.
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Magnesium Taurate 125mg by Ecological Formulas/Cardiovascular Research
Magnesium Taurate is a scientifically designed amino acid-mineral complex which insures maximal bioavailability of the essential macromineral‚ magnesium. Magnesium Taurate is fully reacted complex complex and not simply a blend of the two materials. Suggested Use: Take one capsule twice daily, or as directed by a physician.
Amount per 1 CapsuleServing Magnesium … 125mg (as magnesium taurate)
Magnesium Glycinate by Douglas Labs
Magnesium (glycinate) is a highly bioavailable magnesium chelate, which supports the metabolism and utilization of carbohydrates, amino acids and fats for energy. Magnesium (glycinate) helps activate enzymes for physiological functions including cardiac health.‡ As a dietary supplement, adults take 1 capsule, 1-4 times daily or as directed by your health professional
MagSRT® from Jigsaw Health is America’s #1 time-release magnesium supplement. Available in the original MagSRT® formula, or without B-Vitamins as MagSRT (B-FREE). Boost energy, improve sleep, and relieve leg cramps with the only time release magnesium supplement that has a placebo-controlled human clinical trial with the results published in the peer-reviewed Journal of American College of Nutrition.
For those who prefer to mix magnesium into a drink, the Natural Calm line of flavored magnesium supplements will be the way to go.
Natural Calm
Magnesium is one of the most important basic nutrients that power our bodies, and it is required for more than 700 biochemical reactions. But since our bodies don’t produce this mineral, we need to replenish its supply every day. Due to nutrient-deficient soil and fast-paced lifestyles, few of us (estimated at less than one in five) get sufficient magnesium in our diets. This means supplementation is needed, and Natural Calm is the best-selling, award-winning ionic magnesium that mixes easily in water to restore healthy magnesium levels quickly and effectively.
Suggested Use: Start with half a teaspoon (1g) daily and gradually increase to two teaspoons (4g) per day as needed.
Calmful Sleep starts with Natural Calm and magnesium glycinate to soothe nerves, relax muscles. Low cellular magnesium can also lead to headaches and sleeplessness. It also contains an added blend of sleep-promoting nutrients, including l-theanine, GABA (a non-protein amino acid) and melatonin, which helps the body ease into restful sleep. Calmful Sleep is the solution to restoring a healthy magnesium level, balancing your calcium intake, and getting the sleep you need to restore natural vitality.
*For occasional sleeplessness, place powder in a glass or mug, add approximately 1 oz of hot water and stir until dissolved. Fill glass with warm water and enjoy before bedtime. Individual needs may vary. Start with a teaspoon (2g) and increase to a maximum two teaspoons (4g).
This more costly form of magnesium has been shown to cross the blood-brain barrier more efficiently than other forms. This is very important in people dealing with cognitive issues.
Magnesium L-Threonate
Magnesium (Mg) is known to play a major role in cellular metabolism and is critical for normal nervous system function.* Recent research has demonstrated that Mg also helps to regulate neuronal synapse density and that availability of Mg in the brain is necessary for the stability and adaptability of these neuronal connections.* Preclinical studies indicate that Magtein® may support healthy cognitive function, learning, and memory, and may promote a relaxed mood.* Magtein® is protected under a family of US patents, pending patents, and is protected worldwide. Magtein® is a trademark of Magceutics®, Inc. and is distributed exclusively by AIDP, Inc
Magtein® Magnesium L-Threonate
Delivers Magnesium to the Nervous System*
Promotes Healthy Cognitive Function*
Suggested Use: Take 3 capsules daily in divided doses (take 1 capsule during the daytime, preferably in mid-afternoon and take 2 capsules one hour before sleep), or as directed by your healthcare practitioner.
Amount Per 3 Capsule Serving Magnesium ... 144 mg(elemental) (from 2,000mg Magtein® Magnesium L Threnonate) Magtein® … 2g (2,000mg) (Magnesium L Threnonate)
Food First!
Although this article discusses supplements in detail, don’t forget that we are absolutely committed to the “Food First” approach to nutrition. When it comes to your health, the totality of your eating habits far surpasses the impact of individual nutrients or any single supplement you consume. Even though this article doesn’t delve into the broader picture of your overall diet, it’s crucial to keep this element at the forefront of our minds. Food is one of the “Pillars of Health”. Your food needs to provide all the vitamins, minerals, fiber, and phytochemicals to nourish your body systems down to the cellular level.
Food choices, rather than supplements, are the most critical factors for a healthy gut microbiome. These trillions of tiny inhabitants in your gut affect your brain waves; they orchestrate your immune system. They possess the power to create molecules that can switch genes on or off and are even capable of synthesizing neurotransmitters. Opting for organic foods and steering clear of plastic packaging (including those labeled BPA-free) is a smart move to limit toxin exposure. The sum of all these parts leads to a powerful conclusion: the ultimate key to your health lies in the quality and balance of the food you consume. Supplements are secondary.
To Sum It Up
Magnesium is involved in many important body functions, such as helping muscles relax, supporting nerve signals, keeping the heart steady, and promoting restful sleep. Many people don’t get enough from food, especially if their diet is low in whole foods like greens, nuts, or seeds.
Supplements can help fill in the gap when magnesium intake falls short. They may help ease muscle cramps, reduce tiredness, and support more restful sleep and balanced mood. Getting enough magnesium can make a noticeable difference in how the body feels and functions each day.
This Article is Not a Substitute for Medical Advice
This information is provided for educational purposes only and is not a substitute for medical advice. Supplement Sciences does not provide medical care and cannot ensure the safety or effectiveness of any product for your personal use. Always consult your physician before starting any supplement, especially if you are pregnant, breastfeeding, or managing a serious health condition such as cancer, liver disease, or kidney disease. Dietary supplements are not designed to diagnose, treat, cure, or prevent any disease.
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