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Magnesium

Along with calcium, magnesium is an essential mineral for your body. This vital mineral that is involved in hundreds of essential chemical processes in your body.

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Take it daily along with your calcium supplement. People don't get enough of it from their diet alone. Experts suggest a dosage between 250 to 350 mg daily for healthy adults.

Table of Contents

Evidence of Benefits (Leaf Rating System)

	Constipation Products containing magnesium hydroxide (such as Phillips Milk of Magnesia) can be safely and effectively used to treat constipation.
	Stomach Aches / Indigestion When combined with calcium carbonate, this combination is effective for treating indigestion and stomach aches. Rolaids is one well-known brand.
	Kidney Stones In clinical studies, taking magnesium supplements prevented kidney stones from forming. Get the full report on kidney stones and ways of treating and curing it.
	Pre-eclampsia (Gestational High Blood Pressure) Clinical studies prove that intravenous magnesium reduces high blood pressure during pregnancy. This is considered by experts to be one of the standard treatments for pre-eclampsia.
	Migraines / Headaches In several clinical studies, taking this mineral reduced the severity and duration of migraine and cluster headaches. As well, people who suffer from migraine seem to have lower blood levels of this mineral.
	Osteoporosis In additional to calcium supplements, there are many studies to show that magnesium is needed to help prevent osteoporosis.
	Angina Pectoris Symptoms of angina is a clear symptom of heart disease and can potentially lead to a heart attack. Taking this mineral supplement reduces the symptoms of angina and helps to lower high blood pressure in those suffering with this health condition.
	Diabetes / Diabetes Prevention Magnesium seems to lower blood sugar levels in those suffering from type 2 diabetes. This mineral is required for proper insulin function. As well, up to 38% of diabetic patients are found to be low in magnesium levels. There is some evidence that higher levels of magnesium reduce a person's risk of getting diabetes and diabetic neuropathy (diabetic nerve problems).
	High Blood Pressure (Hypertension) Several studies have shown that taking calcium along with magnesium helps to lower blood pressure. See our detailed DASH diet guidelines to find out how following this diet can significantly lower high blood pressure.
	Dysmenorrhea (Painful Menstruation) Clinical studies show that this mineral can reduce bloating and mood swings in females suffering from PMS.
	Attention Deficit-Hyperactivity Disorder (ADHD) One study discovered that children with ADHD seem to have lower magnesium levels than normal. In another well-designed study involving 50 children, giving 200 mg of magnesium daily for six months helped reduced the symptoms. Additional studies will be needed to get confirmation of this initial finding.
	Irregular Heart Beat (Arrhythmia) Clinical studies showed that this mineral can reduce the risk of arrhythmia after a heart attack. However, not all clinical studies showed this benefit. There are several well-designed studies that showed it made no difference.
	Fibromyalgia In one study, patients taking this mineral report less pain and tenderness.
	Asthma The intravenous form of this mineral seems to help with asthma attacks. Some clinical studies show that taking this mineral results in improvements in asthma symptoms.
	Restless Leg Syndrome There is some weak evidence that those suffering from restless leg syndrome might have lower levels of this mineral than the general population. This is not always the case as some people with this syndrome have normal blood levels of this mineral.
Helpful	Stress Reduction Somes studies suggest that low levels of this minerals affects nerve function. A chronic state of stress can cause the body to use up more of this mineral.
	Improving Athletic Performance - Probably Not Effective Anecdotal reports suggest that supplementation with this mineral may enhance sports performance. However, many clinical studies show that taking this mineral has no effect on increasing energy or endurance during physical activities. Keep in mind that if you are low in this mineral it can affect muscle and heart function. Most of these studies looked at healthy individuals or trained athletes. These group of individuals are the least likely to suffer low magnesium levels.

Suggested Benefits and Traditional Uses

anxiety
asthma
attention deficit-hyperactivity disorder (ADHD)
cluster headaches
chest pain (angina)
congestive heart failure (CHF)
colic
constipation
diabetes (type 2)
dysmenorrhea (painful menstruation)
epilepsy
fatigue
fibromyalgia
gallbladder problems
hearing loss
heart disease (cardiovascular disease)
heart failure
hypertension (high blood pressure)
indigestion (dyspepsia)
insomnia
irregular heart beat (arrhythmia)
kidney stones
irregular heart beat
osteoarthritis
osteoporosis
pre-eclampsia
premenstrual syndrome (PMS)
restless leg syndrome
stomach ache (dyspepsia)

Facts and Frequently Asked Questions (FAQ)

What is magnesium?

Here are some facts. It is an essential mineral that serves a wide variety of functions in the body. Because it does so much, it can be very difficult to find out exactly what happens when you are deficient in this mineral.

This essential mineral is involved in the creation of new cells, building bones, proteins and fatty acids, nerve functions, energy formation, muscle function, clotting blood, regulating the action of insulin and many others.

What health conditions could cause deficiency in this mineral?

Certain prescription blood pressure medication (diuretics) can cause the loss of this essential mineral. Talk to your pharmacist to find out. People suffering from heart disease and heart failure, diabetes and alcoholism might increase your risk of being deficient in this mineral.

What are some signs and symptoms of magnesium deficiency?

Deficiency in this mineral can cause serious problems. It seems to be linked to diabetes, heart disease, high blood pressure, chronic fatigue syndrome, attention-hyperactivity deficit disorder (ADHD) and many other diseases.

What are some foods high in magnesium content?

Dietary sources of this mineral include fruits, vegetables, seeds, nuts, grains and dairy products. In general foods high in fiber content generally are good sources of this essential mineral. Magnesium is well absorbed from food sources.

What are the best forms of magnesium to take?

This mineral comes as different salt such as oxide, hydroxide, gluconate, sulfate, chloride, malate, fumarate, succinate, glutamate and citrate. Many mineral supplements containing this mineral may use more than one salt form of magnesium.

Side Effects, Toxicity and Warnings

What are some common side effects from taking magnesium?

The most common side effect of taking too much of this mineral is diarrhea. That's why it can be effectively used for treating constipation. Other side effects include stomach upset, nausea and vomiting.

What can I expect if I overdose or take too much magnesium supplements?

Overdosing on this mineral is rare. However, there are two reported cases of severe overdose that caused death. Symptoms of severe overdose many include severe low blood pressure, suppression of breathing, confusion, drowsiness, weakness, irregular heart beat, confusion and coma.

Can I take this if I have kidney disease?

If you suffer from any type of kidney disease, you should talk to your family doctor first before taking large doses this supplement.

Does this mineral help with weight loss?

There is no good evidence that taking this mineral would directly help with weight loss. However this mineral is involved in regulating blood sugar levels and may play a role in weight loss in diabetics who are overweight.

Dosage & How to Take It

The Recommended Daily Intake (RDI) is 400 mg daily. Generally, dosage ranging from a low of 100 mg to a high of 2,000 mg daily has been used in clinical studies. Split up the daily dose recommended into two or three times daily to reduce the risk of getting side effects.

Dosage higher than 400 mg daily should be supervised by a healthcare professional.

High Blood Pressure/Angina - 600 to 1,000 mg daily in divided doses.

Migraine/Cluster Headaches - 600 mg daily in divided doses (usually 300 mg twice daily). Some studies used 200 mg three times daily.

Osteoporosis - 150 to 750 mg daily (higher dose needs to be divided).

Attention deficient-hyperactivity disorder (ADHD) - Dose is based on body weight. Use 6 mg for each kilogram of body weight daily. The study lasted for 6 months. For safety when using this mineral in children, consult a healthcare professional and ensure the therapy is monitor by your family doctor.

Premenstrual syndrome (PMS) - 200 to 360 mg daily.

Asthma - Take 300 to 400 mg daily.