Magnesium is my all-time favorite supplement, and for good reason. Magnesium, a mineral, holds an incredibly important role in our bodies. It assists in more than 300 chemical reactions necessary for our bodies to function every day (2). Additionally, magnesium is a co-factor in many metabolic processes throughout the body, such as, cellular energy production made from the food we eat, blood pressure regulation, muscle and nerve function, regulation of blood glucose, and DNA synthesis to name a few (4). The benefits of taking magnesium glycinate are many as it assists our bodies to function at optimal levels. I will mainly focus on magnesium glycinate, otherwise known as Mg glycinate. In this post, we will cover the benefits of taking magnesium, when to take it, and how much to take daily.
The consequences of having low magnesium levels can wreak havoc on our health and well being. Unfortunately, insufficient magnesium intake is associated with many diseases including hypertension, migraines, cardiovascular disease, ADHD, depression, anxiety, diabetes, metabolic syndrome, and irregular heart rhythm. Because there are wide-ranging consequences, taking magnesium is one of the most important supplement choices you will make.
Here in the U.S., the Western American diet is not known for being especially healthful. However, there are many food sources that are magnesium rich. Legumes, various nuts (almonds, peanuts, cashews), black and kidney beans, dark green leafy vegetables, low-fat milk, cheese and yogurt are all magnesium-rich foods (3). With that said, we just don’t get enough in our diets anymore.
I take a magnesium glycinate supplement daily. Although magnesium can be known to cause stomach upset, loose stools and cramping when taken in excess, there are magnesium supplements that can be taken without the colon blow effect. Mg glycinate is well-tolerated by most individuals. It is easier on the digestive tract than say, magnesium citrate or magnesium oxide, which can be used to treat constipation. Fortunately, Mg glycinate is better absorbed and tolerated (1). Therefore, you can get more in your system without negative consequences.
Magnesium malate can be used in cases of chronic fatigue and/or fibromyalgia as it is a form of magnesium that supports cellular energy production. Mg glycinate is still my favorite form that has the most widely available applications.
So, who can benefit from taking magnesium supplements? Just about everyone. I think of magnesium as a natural muscle relaxer. For those of us that suffer from migraines and tension headaches, as well as muscle spasms, taking magnesium is a game changer. Taking magnesium at night before bed will help sleep and relaxation. I think we could all use a little more of that these days! Magnesium supplementation is great for cellular energy production issues in the case of chronic fatigue syndrome. It is incredibly helpful for mood regulation as it is a precursor to serotonin. Think anxiety and depression. Lastly, I like to supplement magnesium in cases where bone health is a top priority.
There is one group that should stay away from magnesium supplementation, and it is those with kidney disease. The kidneys get rid of excess magnesium and if your kidneys are not working properly, you run the risk of having too much magnesium in your system. This group does not share the same benefits of taking magnesium, and therefore should not supplement with magnesium. Additionally, there are a few medications that interact with magnesium. It is important to talk to your primary care physician before adding any new medication and/or supplement.
How much magnesium per day should I take? Most people will benefit from adding magnesium glycinate to their daily supplements. The RDA for an adult is between 320-420mg/day (4). I recommend taking magnesium at night before bed because it does have a relaxing effect and magnesium is good for sleep. What is the best way to take magnesium? Starting with a lower dose is recommended to see how your body responds before upping your dosage to the recommended daily allowance.
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References:
- Carter, A. (2018, July 27). Magnesium glycinate: Uses, benefits, and side effects. Medical News Today. Retrieved September 29, 2022, from https://www.medicalnewstoday.com/articles/315372#benefits
- DiNicolantonio, J. J., O'Keefe, J. H., & Wilson, W. (2018, January 13). Subclinical magnesium deficiency: A principal driver of cardiovascular disease and a public health crisis. Open heart. Retrieved September 28, 2022, from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5786912/
- Harvard, S. of P. H. (2021, October 14). Magnesium. The Nutrition Source. Retrieved September 28, 2022, from https://www.hsph.harvard.edu/nutritionsource/magnesium/
- NIH, O. of D. S. (2022, June 2). Office of dietary supplements – magnesium. NIH Office of Dietary Supplements. Retrieved September 29, 2022, from https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/