Magnesium

Effects and Benefits

Core Identification

Common Names:
- Magnesium
- Mag (informal)

Latin Name: N/A (Elemental mineral - Mg)

Category: Mineral

Uses

Traditional Uses

• Epsom salt baths (magnesium sulfate) for muscle soreness - European folk medicine, 17th century onward
• Mineral-rich waters consumed for general vitality - Various spa traditions, centuries old
• Calming tonic preparations - Traditional folk remedies across cultures

Modern Uses

• Muscle Cramps & Relaxation - Regulates muscle contractions and relieves spasms | Research quality: Strong
• Key findings: Magnesium balances calcium's constrictive action on muscles; deficiency causes muscle trembling, cramps, and restless leg syndrome

• Source citations: Brewer - TDT Encyclopedia of Vitamins; Virtue - Nutrition for Intuition

• Sleep Support - Promotes nervous system relaxation without drowsiness | Research quality: Moderate

• Key findings: Helps those with restless sleep, overactive minds; reaches peak absorption approximately 7 hours after ingestion

• Source citations: Virtue - Nutrition for Intuition; Joulwan - Living Paleo For Dummies

• Cardiovascular Health - Supports heart rhythm and blood pressure | Research quality: Strong

• Key findings: Maintains electrical stability of heart cells; magnesium treatment given after heart attacks to prevent arrhythmias; associated with reduced cardiovascular disease risk

• Source citations: Brewer - TDT Encyclopedia of Vitamins; Moline - The Doctors Book of Natural Health Remedies

• Blood Sugar Regulation - Supports insulin sensitivity | Research quality: Moderate

• Key findings: People with type 2 diabetes often have low magnesium; supplementation may help with blood sugar control and insulin sensitivity; 400mg/day improved glucose tolerance in elderly

• Source citations: Tessmer - Your Nutrition Solution to Type 2 Diabetes; Moline - The Doctors Book of Natural Health Remedies

• Bone Health - Essential for bone mineral density | Research quality: Strong

• Key findings: 250-750mg daily for two years increased bone mineral density; low bone magnesium creates larger, more brittle bone crystals

• Source citations: Brewer - TDT Encyclopedia of Vitamins; Moline - The Doctors Book of Natural Health Remedies

• Migraine Prevention - May reduce migraine frequency | Research quality: Moderate

• Key findings: 600mg daily helped prevent migraine attacks in some studies; mixed results with lower doses

• Source citations: Brewer - TDT Encyclopedia of Vitamins; Moline - The Doctors Book of Natural Health Remedies

• PMS Symptom Relief - Reduces irritability, depression, bloating | Research quality: Moderate

• Key findings: Over 70% of women showed moderate to excellent improvements; reduces anxiety, fluid retention, and breast tenderness

• Source citations: Brewer - TDT Encyclopedia of Vitamins; Balch - Prescription for Herbal Healing

• Anxiety & Stress Support - Calms nervous system | Research quality: Moderate

• Key findings: May help with anxiety disorders including social anxiety and phobias; heightens prefrontal cortex function involved in controlling fear responses
• Source citations: Moline - The Doctors Book of Natural Health Remedies

Active Compounds

Primary Active Ingredients:
- Elemental Magnesium (Mg²⁺) - Essential ion that activates 300+ enzymes and maintains ion pump function
- Various salt forms affect absorption: citrate, glycinate, malate, threonate (well-absorbed); oxide, carbonate, sulfate (poorly absorbed)

Dosage Information

Standard Dosage:
- Form: Capsule, tablet, or powder
- Amount: 150-400 mg elemental magnesium per day
- Frequency: Once or twice daily

Therapeutic Dosage:
- Form: Capsule or powder (chelated forms preferred)
- Amount: 400-600 mg per day
- Purpose: Migraine prevention, PMS relief, sleep support, blood sugar regulation
- Duration: Minimum 3 months to assess effects for chronic conditions

Maximum Safe Dosage:
- Daily maximum: 600-800 mg from supplements (food sources do not pose risk)
- Warning threshold: Higher doses may cause digestive upset; use under professional supervision

Bioavailability Notes:
- Magnesium citrate, glycinate, malate, and threonate are most readily absorbed
- Magnesium oxide, carbonate, sulfate, and gluconate are poorly absorbed
- Peak absorption occurs approximately 7 hours after ingestion
- Take with food to optimize absorption

How to Take It

Timing:
- Evening/bedtime: Best for sleep support (allows 7+ hours for absorption)
- Morning/afternoon: If taking for general health or when also taking calcium
- With food for optimal absorption
- Space separately from calcium supplements (calcium can interfere with magnesium absorption)

Synergies - What It Works Well With

Complementary Supplements:
1. Vitamin D - Magnesium required for vitamin D metabolism and activation | Enhanced bone and immune support
2. Vitamin B6 - Increases cell membrane transfer and utilization of magnesium | Enhanced PMS relief
3. Calcium - Works together for bone health and muscle function | Balanced mineral support (take at different times)
4. Potassium - Partners in maintaining electrolyte balance | Cardiovascular and muscle support
5. CoQ10 - Both support heart energy production | Enhanced cardiovascular protection

Avoidance - What NOT to Combine With

Supplement Interactions:
1. High-dose Calcium (same time) - Calcium can interfere with magnesium absorption | Take separately

Drug Interactions:
1. Antibiotics (quinolones, tetracyclines) - Magnesium reduces antibiotic absorption | Severity: Moderate - space doses 2+ hours apart
2. Bisphosphonates (osteoporosis drugs) - Reduced drug absorption | Severity: Moderate - space doses apart
3. Blood Pressure Medications/Diuretics - May increase magnesium loss; effects may be additive | Severity: Moderate - monitor levels
4. Digoxin and heart medications - Magnesium affects heart rhythm drugs | Severity: Moderate to Severe - professional supervision required
5. Muscle Relaxants - Additive effects possible | Severity: Mild to Moderate

Food Interactions:
- High-fiber foods may slightly reduce absorption if taken simultaneously
- Excessive alcohol, caffeine, and soft drinks deplete magnesium stores

Safety Information

Contraindications:
- Kidney disease or impaired kidney function (kidneys regulate magnesium excretion)
- Heart block or serious heart conditions (without medical supervision)
- Myasthenia gravis

Side Effects:
- Common: Loose stools or diarrhea (especially with oxide, citrate forms at high doses)
- Less common: Nausea, abdominal cramping
- Rare at normal doses: Excessive drowsiness

Long-Term Use:
- Generally safe for extended use at recommended doses
- Those with kidney issues should have levels monitored
- Magnesium glycinate and malate less likely to cause digestive issues for long-term use

Special Precautions:
- Pregnancy: Generally safe at RDA levels; higher doses require medical supervision
- Surgery: May affect anesthesia; disclose use to surgical team
- Elderly: May benefit from supplementation as levels decrease with age

Primary Uses At-a-Glance

Primary: Muscle cramps/relaxation, sleep support, cardiovascular health, bone health, blood sugar support

Secondary: Migraine prevention, PMS relief, anxiety support, energy production, constipation relief

Sources

Local Library:
- Brewer, Sarah - TDT Encyclopedia of Vitamins
- Virtue, Doreen - Nutrition for Intuition
- Tessmer, Kimberly A. - Your Nutrition Solution to Type 2 Diabetes
- Moline, Peg - The Doctors Book of Natural Health Remedies
- Joulwan, Melissa - Living Paleo For Dummies
- Osbourne, Peter - No Grain, No Pain
- Balch, Phyllis - Prescription for Herbal Healing
- Bartram, Thomas - Bartram's Encyclopedia of Herbal Medicine

General Knowledge:
- Clinical nutrition and biochemistry references
- Standard mineral supplementation guidelines