TOP 10 MAGNESIUM

Magnesium GUIDE

What is MAGNESIUM? (The 101)

Magnesium is an essential nutrient for your whole body. Magnesium is of paramount importance for hundreds of biochemical processes in the body, which include creating muscle, bone and genetic material, regulating nerve function, controlling blood sugar levels and blood pressure, and stabilizing one's mood.

What is MAGNESIUM good for?

Research has shown so far that magnesium contributes to the balance of an abundance of functions of the body.

May have anti-inflammatory effects - Increased levels of inflammation are linked to low intake of magnesium. Inflammation is a key factor to aging and chronic disease. Magnesium supplementation reduces levels of inflammation markers, such as C-reactive protein and interleukin-6.

May boost physical performance - Research says magnesium may be beneficial for improving exercise performance, power and muscle mass.

May combat depression and anxiety - Depression and anxiety are linked to low levels of magnesium in the body. As magnesium plays a critical role in brain function and mood, supplements can reduce these occurrences.

May reduce the risk of bone fracture and osteoporosis - Magnesium is important for healthy bones. Higher intakes of magnesium lead to higher bone mineral density, which reduces the risk of bone fracture and osteoporosis.

May reduce the risk of high blood pressure, heart disease and stroke - The consumption of magnesium might slightly descrease blood pressure. As a result, magnesium rich diets decrease the risk of some types of heart disease and stroke.

May reduce the risk and ease migraines - Low levels of magnesium in the body might be related to the occurrence of migraines. Some studies show proper intake of magnesium can modestly reduce the frequency and intensity of migraines.

May reduce the risk of type 2 diabetes - Magnesium might help regulate sugar levels in the blood, reducing the risk of insulin resistance, which is a condition that leads to diabetes. Scientists are now studying whether magnesium can also help treat people who have already been diagnosed with diabetes.

May support better sleep - Magnesium regulates several neurotransmitters involved in sleep. It may reduce time to fall asleep, sleep quality and duration.

Am I getting enough MAGNESIUM?

Not every diet has the recommended amounts of magnesium. In the USA, for example, teenage boys and girls are most likely to have low intake of magnesium due to their eating habits and preferences.

In addition, some medical conditions (such as gastrointestinal diseases, type 2 diabetes and people with long term alcoholism) and/or the use of certain medications can interfere with the body’s ability to absorb magnesium or increase the amount of magnesium that the body excretes, leading to magnesium deficiency.

Low magnesium intake for a long period of time can lead to magnesium deficiency. Symptoms include fatigue, weakness, loss of appetite, nausea and vomiting. Extreme magnesium deficiency can cause numbness, tingling, muscle cramps, seizures, personality changes, and an abnormal heart rhythm.

How do I get MAGNESIUM?

Magnesium is found naturally in many foods and is also added to some fortified foods. Some of the richest sources are:

Legumes such as beans, chickpeas, lentils, peas and soybeans;

Seeds such as chia, flax and pumpkin seeds, buckwheat and quinoa;

Whole grains such as barley, oats and wheat;

Fatty fish such as salmon, mackerel and halibut;

Green leafy vegetables such as collard greens, kale, mustard greens and spinach;

Nuts such as almonds, cashews and Brazil nuts;

Fruits such as avocados and bananas;

Dark chocolate;

Milk, yogurt and other dairy products;

Fortified breakfast cereals and other fortified foods.

Magnesium is also available in supplements, either multivitamin-mineral supplements or specific supplements. Magnesium will always be present in the form of a salt. Magnesium aspartate, magnesium citrate, magnesium chloride and magnesium lactate are the forms more easily absorbed by the body.

When should I take my MAGNESIUM?

The benefits of magnesium supplementation are associated with their long-term use. That means it can be taken at any time of the day, as long as taken consistently.

Magnesium supplements are usually well tolerated by the body, but they may be linked to adverse effects such as digestive discomfort, nausea, vomiting and diarrhea. If that is your case, you might want to take it with a meal to help prevent their occurrence.

If adverse effects persist, consult with your trusted healthcare provider to determine how to best procede.

Does MAGNESIUM interact with medications and/or other dietary supplements?

Yes. Magnesium supplements can interact or interfere with other substances.

Antibiotics - Antibiotics should be taken at least 2 hours before or 4 to 6 hours after magnesium supplements to help maximize effectiveness. Magnesium can reduce their absorption.

Bisphosphonates - If you take bisphosphonates, you should take magnesium supplements at least 2 hours before or after them.

Diuretics - If you take diuretics or proton pump inhibitors, you should consult a healthcare professional to determine the best schedule for your supplements, as they can interfere with the loss of magnesium through urine.

Prescription drugs for acid reflux or treatment of peptic ulcers - These can cause low blood levels of magnesium when taken over a long period of time.

Zinc supplements - When taken in high doses, they can interfere with the body’s ability to absorb and regulate magnesium.

Let your healthcare provider know about any dietary supplements, prescription or over-the-counter drugs you take. They can evaluate and decide how to manage their combined use properly.

Is MAGNESIUM safe?

Yes, if taken accordingly to the recommended dose. Magnesium is an element present in your regular diet. The consumption of naturally occurring magnesium does not need to be limited. Magnesium consumed in dietary supplements, conversely, should not exceed the upper limit determined according to your gender and age, unless recommended otherwise by your healthcare provider.

Nonetheless, high intakes of magnesium from dietary supplements and medications can cause nausea, abdominal cramping and diarrhea; and extremely high intakes of magnesium can lead to irregular heartbeat and cardiac arrest.

Can pregnant and lactating women take MAGNESIUM?

Yes, if taken accordingly to the recommended dose. The consumption of naturally occurring magnesium does not need to be limited, as any excess can be eliminated by the kidneys through the urine.

Magnesium consumed in dietary supplements, conversely, should not exceed the upper limit determined according to gender and age, unless recommended otherwise by your healthcare provider.

The RDA (recommended dietary allowance) is 350-360 mg daily during pregnancy and 310-320 mg daily during lactation.

Always consult a healthcare provider if you want to supplement magnesium while pregnant or lactating.

Is MAGNESIUM safe for Children?

Yes, if taken accordingly to the recommended dose. The consumption of naturally occurring magnesium does not need to be limited, as any excess can be eliminated by the kidneys through the urine.

Magnesium consumed in dietary supplements, conversely, should not exceed the upper limit determined according to gender and age, unless recommended otherwise by your healthcare provider.

The RDA (recommended dietary allowance) varies from 30mg daily for a new born to 240mg daily for children between 9 and 13 years of age.

Always consult a healthcare provider if you want to supplement magnesium to a child.

What's my RDA (recommended daily allowance) of MAGNESIUM?

Recommended dietary allowance is the average daily level of intake sufficient to meet the nutrient requirements of nearly all healthy individuals. This value is often used to plan nutritionally adequate diets for individuals.

How to store my MAGNESIUM?

Every dietary supplement should be properly stored. Most brands design their packaging with optimum conservation in mind, so all you have to do is to seal it well and to keep it in a cool, dark and dry environment. You should always observe its "best before" or "expiration date" as well as any other recommendations on the packaging.

Labdoor is not a medical source. Don’t take supplements before talking to your physician.

SOURCES

Dietary Guidelines for Americans, 2020-2025

Magnesium Fact Sheet for Consumers

Magnesium Fact Sheet for Health Professionals

Magnesium -The Nutrition Source

​​What’s the Best Time to Take Magnesium?

12 Evidence-Based Health Benefits of Magnesium

FAQ - Use And Safety Of Dietary Supplements

Learn How To Eat Healthy With My Plate

USDA National Nutrient Database for Standard ReferenceRelease 28 Nutrients: Magnesium, Mg (mg)