Taking magnesium supplements may improve a number of health markers, such as blood pressure and blood sugar. It may also reduce your risk of health conditions such as heart disease, migraine, and depression.
When taken by mouth: Magnesium is LIKELY SAFE for most people when taken appropriately. Doses less than 350 mg daily are safe for most adults. In some people, magnesium might cause stomach upset, nausea, vomiting, diarrhea, and other side effects.
Another study noted that supplementing with magnesium improved symptoms of depression in 112 adults, with noticeable benefits occurring after 2 weeks ( 7 ).
High doses of magnesium from supplements or medications can cause nausea, abdominal cramping and diarrhea. In addition, the magnesium in supplements can interact with some types of antibiotics and other medicines.
12 Evidence-Based Health Benefits of Magnesium
- Involved in hundreds of biochemical reactions in your body. ...
- May boost exercise performance. ...
- May combat depression. ...
- May support healthy blood sugar levels. ...
- May promote heart health. ...
- Boasts anti-inflammatory benefits. ...
- May help prevent migraine attacks. ...
- May improve PMS symptoms.
Magnesium helps to increase the amount of water in the intestines, which can help with bowel movements. It may be used as a laxative due to these properties, or as a supplement for magnesium deficiency.
Magnesium helps the body relax. This nutrient reduces stress and helps you sleep longer. In contrast, melatonin helps you get to sleep faster. Both magnesium and melatonin can be used to treat insomnia, sometimes even in combination.
Magnesium glycinate is often used for its calming effects to treat anxiety, depression, and insomnia.
Umeda recommends taking the supplement about 30 minutes before bedtime. And don't take more than the recommended amount. More won't help you sleep better, but it may cause stomach upset. While magnesium might improve your slumber, it's no substitute for a good sleep routine, Dr.
Other research from 2017, appearing in the journal PLoS One , found that a 6-week course of magnesium chloride led to a significant reduction in depression and anxiety symptoms.
It blocks the activity of more stimulating neurotransmitters and binds to calming receptors, resulting in a more peaceful, resting state. It helps to regulate the release of stress hormones like cortisol, acting like the brake on your body's nervous system.
If you're looking to get more vitamin D in your diet, take it with a side of magnesium. That mineral appears to help regulate levels of vitamin D, which in turn manages the levels of other minerals such as calcium and phosphorus.
Magnesium may improve your sleep. It plays an important role in your nervous system, helping to activate mechanisms that quiet and calm you. It may also help relieve anxiety and depression, which can interfere with sleep.
Magnesium supplementation is often suggested for restless legs syndrome (RLS) or period limb movement disorder (PLMD) based on anecdotal evidence that it relieves symptoms and because it is also commonly recommended for leg cramps.
Taking magnesium supplements at high doses can cause more serious side effects, such as: mild diarrhea.
Magnesium supplements come in different forms with varying absorption. Some of the most commonly sold forms are poorly absorbed and may cause unpleasant GI symptoms, like gas, bloating, and diarrhea.
Orange juice, pineapple, banana, prune juice, pineapple juice, grape juice, rhubarb, watermelon, tangerines, cantaloupe, orange, honeydew melon.
Fruits high in magnesium include dried figs, avocados, guavas, bananas, kiwi fruit, papayas, blackberries, raspberries, cantaloupes, and grapefruit. The daily value (DV) for magnesium 420mg per day. Below are the top 10 fruits highest in magnesium.
An analysis of data from the National Health and Nutrition Examination Survey (NHANES) of 2013-2016 found that 48% of Americans of all ages ingest less magnesium from food and beverages than their respective EARs; adult men aged 71 years and older and adolescent males and females are most likely to have low intakes [22 ...
Taking magnesium supplements or eating a diet that is high in magnesium-rich foods can decrease heart palpitations and may help decrease the risk of atrial fibrillation.