Learn all about Magnesium
What is Magnesium?
Relax muscles & calm your mind with essential magnesium. This critical mineral supports 300+ bodily processes & deep sleep. Feel tension dissolve!
Benefits of Magnesium
"Magnesium is necessary for the proper functioning of 700-800 body processes... Most people (70-80 percent) are magnesium deficient... Magnesium deficiency is a major factor in chronic disease - diabetes, heart disease, high blood pressure, high cholesterol, migraines, irritable bowel syndrome (IBS), and heartburn. The drugs used to treat all these conditions deplete magnesium, often making symptons worse."
- Dr. Carolyn Dean, MD, ND, author of 'The Magnesium Miracle' (source)
How to use Magnesium
Dosage
310-420mg daily for adults, with higher therapeutic doses (400-600mg) for specific conditions like deficiency, insomnia, or migraine prevention
Timing
Larger doses best divided throughout day with meals; for sleep benefits, 200-400mg 1-2 hours before bedtime
Notes
Magnesium glycinate, citrate, and malate forms have better absorption and fewer laxative effects than oxide; take separately from some medications for optimal absorption of both
Who should take Magnesium?
- Individuals with sleep disturbances, particularly difficulty maintaining sleep
- People experiencing muscle cramps, tension, or spasms
- Those with high stress levels affecting physical and mental wellbeing
- Older adults who may absorb less and lose more magnesium
- Migraine sufferers seeking preventative options
How does Magnesium work?
Magnesium helps block signals that cause over-excitement in nerves, promoting relaxation. It regulates brain chemicals that calm the nervous system and is necessary for proper function of serotonin (a mood chemical), which helps regulate mood and sleep. In muscles, magnesium counterbalances calcium, allowing muscle fibres to relax after contraction. It also plays a critical role in energy production by activating ATP (the body's energy currency) and supports hundreds of body processes including those involved in DNA repair, building proteins, and using sugar for energy.
Frequently asked questions
Natural sources of Magnesium
Dark leafy greens provide substantial amounts, with spinach containing approximately 157mg per cooked cup. Other significant sources include pumpkin seeds (156mg per 28g), black beans (120mg per cup), and whole grains like brown rice (86mg per cup). Nuts are particularly rich sources, with almonds providing 80mg per 28g serving and cashews containing 74mg per same portion. Avocados, bananas, and dark chocolate also contribute meaningful amounts to the diet. Food processing significantly reduces magnesium content, making whole, unprocessed foods the most reliable dietary sources.
Potential side effects & risks
Warnings
Those with kidney disease should only supplement under medical supervision due to difficulty removing magnesium from the body; myasthenia gravis patients should use caution; IV magnesium should only be administered in medical settings due to risk of hypotension (low blood pressure)
Side effects
Loose stools or diarrhoea most common, particularly with magnesium oxide and citrate forms; temporary drop in blood pressure; occasional stomach upset; generally dose-dependent and resolve with dose reduction
Interactions
May reduce absorption of some antibiotics, bisphosphonates, and certain diabetes medications; can increase the effects of muscle relaxants; timing separation (2-3 hours) recommended with these medications