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About 60% of the magnesium in your body occurs in bone, while the rest is in muscles, soft tissues, and fluids, including blood ( 1). If you’re considering magnesium supplements, make sure you consult your doctor or pharmacist, especially if you routinely use magnesium-containing antacids or laxatives. The Sleep Foundation editorial team is dedicated to providing content that meets the highest standards for accuracy and objectivity. Our editors and medical experts rigorously evaluate every article and guide to ensure the information is factual, up-to-date, and free of bias. Can taking magnesium help you get the rest you crave? Some studies have found that magnesium supplements can: For example, magnesium is the active ingredient in some laxatives. While these medications may have a higher amount of elemental magnesium, it normally isn’t dangerous. Because of the laxative effect, you don’t absorb all of the magnesium. Instead, it’s flushed from the body before it has a chance to have much impact.
Domitrz I, et al. (2022). Magnesium as an important factor in the pathogenesis and treatment of migraine — from theory to practice. The most important thing to consider before deciding on a supplement is its absorption rate, or how well the supplement is absorbed by your body. Intake recommendations for magnesium and other nutrients are provided in the Dietary Reference Intakes (DRIs) developed by the Food and Nutrition Board (FNB) at the Institute of Medicine of the National Academies (formerly National Academy of Sciences) [ 1]. DRI is the general term for a set of reference values used to plan and assess nutrient intakes of healthy people. These values, which vary by age and sex, include the following:Instead, the choice often depends on individual health needs and preferences. Various forms of magnesium can benefit both men and women. Consulting with a healthcare professional can help you determine the most suitable magnesium supplement for you. What is the best magnesium supplement for weight loss? Magnesium deficits and increased urinary magnesium excretion can occur in people with insulin resistance and/or type 2 diabetes [ 25, 26]. The magnesium loss appears to be secondary to higher concentrations of glucose in the kidney that increase urine output [ 2]. People with alcohol dependence
ii) Proton pump inhibitors: for example, esomeprazole, omeprazole, and pantoprazole ( FDA WARNING: supplementing magnesium will not correct deficiency; you must stop the drug) Useful for those who want to take as few a number of capsules as possible, because the oxide molecule is small and delivers more magnesium per dose. In magnesium citrate, magnesium in salt form is combined with citric acid. Magnesium citrate is absorbed relatively well by the body and has high solubility in water, meaning it mixes well with liquid ( 9, 10). Magnesium citrate is found in pill form and commonly used as a saline laxative before a colonoscopy or major surgery. Magnesium chloride Approximately 30% to 40% of the dietary magnesium consumed is typically absorbed by the body [ 2, 9]. Table 2: Magnesium Content of Selected Foods [ 10] FoodMagnesium supplements can raise a variety of health indicators, such as blood pressure and blood sugar. It may also reduce the risk of heart disease, migraine, and depression. Dietary surveys of people in the United States consistently show that many people consume less than recommended amounts of 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 age 71 years and older and adolescent males and females are most likely to have low intakes [ 22]. In a study using data from NHANES 2003–2006 to assess mineral intakes among adults, average intakes of magnesium from food alone were higher among users of dietary supplements (350 mg for men and 267 mg for women, equal to or slightly exceeding their respective EARs) than among nonusers (268 mg for men and 234 for women) [ 23]. When supplements were included, average total intakes of magnesium were 449 mg for men and 387 mg for women, well above EAR levels.
While there are few side effects from taking magnesium supplements, it’s always important not to take more of any supplement than you actually need. In a review of 25 studies, people with or at risk for type 2 diabetes who took 250–600 mg of magnesium per day for up to 24 weeks experienced significant reductions in fasting and postmeal blood sugar levels compared with the placebo group ( 17).
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Mah, J., & Pitre, T. (2021). Oral magnesium supplementation for insomnia in older adults: A systematic review & meta-analysis. BMC Complementary Medicine and Therapies, 21(1), 1-11.
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