Understanding magnesium supplement benefits is important as it can help guide the selection of which form to use. Magnesium supplements are pills or liquids that contain some form of magnesium – an essential mineral for the body.
It helps us make energy, proteins, and new cells. Magnesium also ensures that the heart and nerves function properly, control blood sugar and blood pressure, and keep the immune system strong.
Although it is quite important, many people do not get enough of it and that can cause health problems. By taking magnesium supplements, we can get all the good benefits magnesium offers.
It can also help improve mental well-being with things like depression, anxiety, and sleeping better.
It is essential to speak your doctor or healthcare provider before taking any magnesium supplement, as excessive intake (as with any medication or supplement) can lead to adverse effects especially if there are pre-existing medical conditions. Too much of a good thing is not always good for you!
Magnesium Supplement Benefits for the Body
Magnesium supplements are beneficial for the body because they help with many important things.
For example, they can help keep our bones strong by regulating calcium levels and supporting bone production. This means we can reduce the risk of bone problems like osteoporosis.
Magnesium also helps our heart work correctly by regulating the heart rhythm and lowering blood pressure, which can reduce the risk of heart disease.
The nervous system also benefits from magnesium because it helps the nerves work correctly and relaxes the muscles. This can help prevent muscle cramps and improve agility.
Finally, magnesium can help regulate blood pressure by relaxing blood vessels and increasing blood flow, which can reduce the risk of heart problems like stroke.
Magnesium Supplements and Your Mental Well-Being
Magnesium supplements are beneficial for mental health in several ways, as described below:
Reduces Symptoms of Depression and Anxiety
It has been demonstrated that magnesium can have a positive impact on mental health, particularly in reducing the symptoms of both depression and anxiety. It regulates the levels of neurotransmitters, which are involved in regulating mood. (Serefko A et al, 2016)
Improves Sleep Quality
Magnesium plays a role in regulating the sleep-wake cycle and can improve the overall sleep quality. It relaxes muscles and calms the mind, thereby making it easier to fall and remain asleep.
In addition, magnesium can improve the duration of sleep and reduce the symptoms of insomnia (Abbasi B et al 2012)
Increases Cognitive Function
Magnesium has been shown to enhance cognitive function, including memory, attention, and learning. By improving blood flow to the brain, it enhances brain function and prevents age-related cognitive decline (Boyle NB et al 2017)
Supports Overall Brain Health
Magnesium also supports overall brain health by protecting the brain from damage, reduces inflammation, and supports the growth and development of new brain cells.
By making up any short fall of magnesium levels in the body with magnesium supplements, you can ensure that you get enough of this essential mineral to support brain health and prevent age-related cognitive decline.
Potential Use of Magnesium For Prevention Of Neurological Diseases
A 2021 review examined the potential use of magnesium for the prevention and treatment of neurological diseases, including Alzheimer’s disease, Parkinson’s disease, and multiple sclerosis (Taneja, M., & Vaidya, A. 2021). While it is still early days, but this is exciting news if anything can eventually come of it.
Magnesium Supplement Benefits and Side Effects – Different Forms
Magnesium is an essential mineral that plays a crucial role in various bodily functions, including muscle and nerve function, blood pressure regulation, and bone health.
It can be obtained through diet or supplements. While magnesium supplements can provide numerous health benefits, they also have potential side effects, depending on the form of magnesium.
It is essential to speak with a healthcare provider before taking any magnesium supplement, as excessive intake can lead to adverse effects.
Magnesium Oxide
This is the most common form of magnesium supplement. It contains the highest percentage of magnesium by weight, making it a cost-effective option.
However, magnesium oxide has low bioavailability and can cause gastrointestinal discomfort in some people.
Magnesium Citrate
This form of magnesium is more easily absorbed by the body than magnesium oxide. It is often used as a laxative because it can help to relax the muscles in the intestines. It is also beneficial for those with acid reflux as it has an alkalizing effect on the body.
While magnesium citrate is generally safe and effective as a laxative, it can also cause diarrhea, stomach upset, and dehydration if taken in excessive amounts.
Magnesium Glycinate
This form of magnesium is chelated with the amino acid glycine, which enhances its absorption in the body. It is beneficial for people with anxiety, depression, or sleep disorders as it can promote relaxation and calmness.
There are no significant disadvantages associated with magnesium glycinate, but it is more expensive than other forms of magnesium.
Magnesium Chloride – Magnesium Supplement Benefits for Skin
This form of magnesium is commonly used for transdermal magnesium therapy, which involves soaking in a bath or applying magnesium oil to the skin. It is easily absorbed through the skin and can help to relieve muscle pain and cramps.
Magnesium chloride can cause skin irritation if applied directly to the skin. It can also cause gastrointestinal discomfort if taken orally.
Magnesium Threonate
This form of magnesium is relatively new and is gaining popularity for its ability to cross the blood-brain barrier. It may improve cognitive function, memory, and mood.
There are no significant disadvantages associated with magnesium threonate, but it is more expensive than other forms of magnesium.
Recommended Daily Intake of Magnesium
It is possible to obtain adequate amounts of magnesium through a balanced diet that includes magnesium-rich foods such as green leafy vegetables, nuts, seeds, whole grains, and legumes. However, some people may require magnesium supplements to meet their daily needs.
The recommended daily intake of magnesium varies depending on age and gender. According to the National Institutes of Health (NIH), the recommended daily intake of magnesium for adults is as follows:
Adult males (19-30 years): 400-420 mg/day
Adult males (31 years and older): 420 mg/day
Adult females (19-30 years): 310-320 mg/day
Adult females (31 years and older): 320 mg/day
Note that pregnant and lactating women require higher amounts of magnesium. The recommended daily intake of magnesium for pregnant women is 350-360 mg/day, while lactating women should aim for 310-360 mg/day.
Precautions to Note
Factors That Affect Magnesium Absorption
Several factors can affect the absorption of magnesium, including the presence of certain medical conditions such as gastrointestinal disorders, the use of certain medications, and the intake of certain foods or other supplements.
Calcium can also interfere with magnesium absorption, so it is recommended to avoid taking magnesium and calcium supplements together except they are in the right proportions.
In addition, excessive intake of alcohol or caffeine may decrease magnesium absorption.
Possible Side Effects
While magnesium supplements are generally safe, they may cause some side effects such as diarrhea, nausea, vomiting, and stomach cramps. Taking excessive amounts of magnesium can also lead to more severe side effects such as low blood pressure, confusion, and irregular heartbeat.
Precautions For People With Kidney Problems or Heart Conditions
People with kidney problems should exercise caution when taking magnesium supplements, as the kidneys are responsible for filtering magnesium from the blood. Taking excessive amounts of magnesium can put extra strain on the kidneys, leading to further damage.
People with heart conditions, especially those taking medications such as digoxin, should also be careful when taking magnesium supplements, as high doses of magnesium can interfere with heart function.
Precautions For Seniors and The Elderly
Older adults may be more susceptible to magnesium deficiency, as absorption tends to decrease with age. However, it is essential to exercise caution when taking magnesium supplements, as older adults may be more prone to side effects such as diarrhea and dehydration.
Conclusion
In summary, it is important to speak with a doctor or healthcare provider before taking any magnesium supplements, especially if you have kidney problems, heart conditions, or are taking medications.
It is also important to follow the recommended dosage, and be aware of possible side effects. If you experience any adverse effects, stop taking the supplement and seek medical attention.
References
Taneja, M., & Vaidya, A. (2021). Magnesium for prevention and treatment of neurological diseases: A narrative review. Clinical Neurology and Neurosurgery, 204, 106597.
Tarleton, E. K., Littenberg, B., & MacLean, C. D. (2017). Magnesium intake and depression in adults. Journal of the American Board of Family Medicine, 30(4), 415-422.
Serefko A, Szopa A, Poleszak E. Magnesium and depression. Magnesium Research (2016);29(3):112-119.
Abbasi B, Kimiagar M, Sadeghniiat K, Shirazi MM, Hedayati M, Rashidkhani B. The effect of magnesium supplementation on primary insomnia in elderly: A double-blind placebo-controlled clinical trial. J Res Med Sci. 2012;17(12):1161-1169.
Boyle NB, Lawton C, Dye L. The effects of magnesium supplementation on subjective anxiety and stress—A systematic review. Nutrients. 2017;9(5):429. doi:10.3390/nu9050429
Office of Dietary Supplements – Magnesium. (2021). National Institutes of Health. https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/#h2
