It’s important to note that people with kidney issues are at a higher risk of experiencing adverse effects related to magnesium supplements ( 25). However, this really shouldn’t be the case, because magnesium regulates the electrical conductivity and activity of your cells. The supplements lowered both diastolic and systolic pressure (the top and bottom measures) in subjects with normal or high blood pressure. Increasing your intake of magnesium through foods or supplements may help treat certain sleep issues and improve sleep quality. For those looking to lower their levels and reduce their risk of serious complications, considering a cholesterol-lowering supplement could help reduce one’s numbers.

This means magnesium in the form of citrate, lactate and chloride are more completely absorbed than the oxide equivalent. Minor traces of arsenic and cadmium can also be present in some teas, but not in harmful quantities. Medline Plus MedlinePlus is an online health information resource for patients and their families and friends.

They’re most well-known for their high potassium content, which can lower blood pressure and is linked to a reduced risk of heart disease ( 38, 39). Dairy products get a lot of attention for calcium content, but they also can be a good source of magnesium, notes Taylor. Avocados are packed with several other nutrients and may help reduce inflammation, improve cholesterol levels, and increase fullness. We link primary sources — including studies, scientific references, and statistics — within each article and also list them in the resources section at the bottom of our articles. Magnesium helps move blood sugar into your muscles and dispose of lactate, which can build up during exercise and cause fatigue ( 5).

The timing may also be important if you’re taking certain types of medications, such as antibiotics or bisphosphonates.Determining whether you have a magnesium deficiency isn't easy as there is no simple way to measure magnesium in the body. It’s widely available in both plant and animal foods such as dairy products, leafy greens, nuts, legumes and whole grains,” Dr. If serum levels change this causes heart irregularities and so the body maintains serum levels at all cost. Although few natural products are known to improve cholesterol levels, two in particular might be extra helpful in lowering levels. Common forms of magnesium that you’re likely to see on a supplement label include magnesium citrate, oxide, glycinate and malate.