Collection: Magnesium Supplements

Magnesium is one of the most important minerals in our body. This mineral participates in more than 300 biochemical reactions of the body and is important for metabolism and maintaining brain, muscle, and bone health. Eating an unhealthy diet, chronic use of alcohol, some medicines, etc lead to magnesium deficiency. Muscle weakness and cramps occur due to magnesium deficiency. Since this mineral is important to support vital organs of our body, its healthy levels should be maintained by healthy food or supplements.

Health Benefits of Magnesium Supplements

• Promote good quality sleep

People dealing with sleep problems wake up feeling tired in the morning. A study found improvement in sleep quality time after taking magnesium supplements. There was an overall improvement in subjective measures of insomnia (sleep efficiency,  time and onset latency, early morning awakening, etc). 

• Improve mood

Magnesium is important for conversion of tryptophan to serotonin and Low magnesium levels lead to mood disorders like depression. Supplements may improve mood in such individuals. Magnesium glycinate and magnesium taurinate are used to facilitate the recovery of depression.

• Support energy production

Magnesium is important in energy metabolism because it is crucial for ATP metabolism, oxidative phosphorylation, and glycolysis. It converts food (glucose) into energy helps stabilize energy levels and prevents tiredness.

• Promote bone and muscle health

Magnesium plays an important role in muscle contractions and maintaining bone health. Magnesium supplements are given to the elderly who experience muscle cramps.  

• Support people with migraine 

Magnesium supplements are helpful for people dealing with migraine because they reduce the frequency, duration, and intensity of migraine episodes. Magnesium sulfate and magnesium citrate are beneficial for migraine.

• Combat tiredness

Magnesium may help alleviate tiredness by relaxing muscles, reducing cramping or pain, improving energy levels, and promoting better sleep.

• Improve exercise performance

Low magnesium levels impair physical performance. There is a positive relationship between sufficient magnesium levels and improved muscle performance.

• Other benefits of magnesium

Magnesium glycinate, and magnesium citrate/malate, support heart and brain health. 

Magnesium supplements also support diabetics by improving insulin sensitivity by 10% and reducing blood sugar by 37%

These may also help prevent cataract onset/progression when associated with magnesium deficiency.

Frequently Asked Questions

1) What are the symptoms of low magnesium levels (magnesium deficiency) in our body?

Symptoms of low magnesium levels are:

• Tiredness and weakness

• Loss of appetite

• Muscle spasms or cramps

• Muscle weakness

• Stiffness

• Numbness and tingling

• Seizures 

• Abnormal eye movements

2) Can magnesium help with weight loss?

One study found that taking magnesium-rich food like whole grains, nuts, etc decreases the incidence of obesity. Another study studied the effects of magnesium supplementation on body weight and analyzed different parameters. They concluded that there was a significant reduction in BMI after taking magnesium supplements. Changes in body weight and waist circumference were observed in certain subgroups. 

3) How does magnesium affect your sleep and anxiety?

Magnesium plays an important role in sleep regulation. This is because:

• Involved in the conductivity of ion channels like N-Methyl-D-aspartic acid (NMDA) receptor. 

• Plays a  key role in neural transmission at the cellular level 

• Regulate CNS excitability.

• Acts as a natural NMDA antagonist and GABA agonist.

4) Who needs magnesium supplements?

Magnesium supplements are required by:

• Have a poor dietary intake

• Elderly

• Postmenopausal women

• Those with gastrointestinal disorders

• Diabetes

• Chronic diarrhea

• Anxiety 

• Chronic alcoholism 

5) Who should not take magnesium?

People with chronic kidney disease and those who have adequate levels of magnesium should not take supplements. 

6) What is the best type of magnesium to take?

The  best type of magnesium is one that is:

• Easily absorbed by the body

• Does not produce side effects

• Taken based on the requirement in the right dosage

• Taken based on indication: treat low magnesium levels, constipation, stress, etc.

7) What are the types of magnesium supplements?

There are different types of magnesium supplements available including,

• Magnesium citrate (constipation)

• Magnesium glycinate  (stress and insomnia)

• Magnesium oxide (poorly absorbed by the digestive tract)

• Magnesium chloride  (topical application)

• Magnesium lactate, malate, and taurate

• Magnesium L threonate (brain disorders)

• Magnesium sulfate (muscle soreness)

8) What is the difference between magnesium citrate and magnesium glycinate?

9) Which magnesium is best for inflammation?

Studies have mentioned that magnesium reduces inflammatory markers like C reactive proteins and Nitric oxide. Magnesium glycinate and magnesium malate have anti-inflammatory properties and may be useful in inflammatory conditions like diabetes, arthritis, joint pain, etc.

10) What are the signs of too much magnesium?

According to the National Institute of Health, excessive magnesium leads to:

• Hypotension (low blood pressure)/

• Nausea and vomiting

• Facial flushing,

• Urinary retention

• Muscle weakness

• Depression

• Lethargy 

• Irregular heartbeat

• Respiratory distress 

• Cardiac arrest