Magnesium plays a quintessential role in every cell of the human body, yet it is estimated that roughly half of the population is deficient in this mineral.
Magnesium is an essential mineral, and every cell in your body requires magnesium in order to function.
Approximately 60% of the magnesium in your body is found in your bones, while the remainder can be found in muscles and other soft tissues, and it is also in your blood. The reason why magnesium is so ubiquitous in our bodies is that it is what is known as a cofactor, meaning that it assists in chemical processes.
My mom would always tell me, that if she could only ever keep taking one supplement, it would be magnesium, and for good reason. It is involved in over 600 different types of reaction in your body, ranging from energy production, muscle function, neurotransmitter regulation, protein formation, and even DNA maintenance.
Magnesium deficiency
Despite this, it is estimated that roughly 50% of adults in the U.S. are deficient in magnesium, and this can be partially attributed to modern agricultural practices that have slowly depleted magnesium from the soil where we grow our vegetables from. Of course, the fact that fresh vegetables are appearing less on people's dinner plates also plays a large role.
Thankfully, magnesium supplementation can go a long way to remediate this, at least until we are able to remediate the underlying causes.
Modern agricultural practices slowly deplete magnesium from the soil, reducing the amount of magnesium that we end up consuming in our diet naturally.
Role in mental health & sleep quality
Magnesium plays a critical role in brain function, and low levels of magnesium are associated with an increased risk of stress and depression. Also, stress itself has been found to deplete magnesium, which can turn into a vicious cycle, highlighting the importance of ensuring adequate magnesium intake.
Higher levels of magnesium are also associated with better sleep quality, as well as less tiredness during the day. It was also found that magnesium supplementation in older adults helped with falling asleep faster, and was conducive to being less likely to wake up earlier than expected.
Role in diabetes
Magnesium also plays a crucial role in regulating blood sugar and insulin sensitivity. Specifically, magnesium helps move blood sugar into your muscles and gets rid of lactic acid, which can accumulate in muscles during exercise and cause fatigue.
Studies find that approximately 48% of people that suffer from type 2 diabetes also have low blood levels of magnesium, and it is suspected that this is due to them being unable to regulate their blood sugar levels effectively through a lack of magnesium, among other factors.
Similarly, research shows that higher levels of magnesium intake are associated with a lower risk of developing type 2 diabetes.
Role in cardiovascular health
In terms of cardiovascular health, many studies have found that high levels of magnesium are associated with improved regulation of blood pressure levels, improved cholesterol levels, a lower risk of heart disease, and a lower risk of stroke.
Inflammation & oxidative stress
In addition to this, magnesium also plays an important role in reducing inflammation and oxidative stress, both of which are known to increase the risk of a multitude of chronic health conditions and diseases, and several studies have found that magnesium supplementation is associated with changes in several key markers of inflammation in people that suffer from chronic inflammation.
Role in bone health
Also, as mentioned above, roughly 60% of the magnesium in the body is found in the bones, so you can imagine the potential consequences that there could be on the strength of our bones if we were to be deficient in magnesium.
Some studies have found a direct link between lower levels of magnesium with a higher risk of osteoporosis, which causes bones to become brittle and more prone to fractures.
When should I take magnesium?
Short answer: Magnesium supplements are best taken with any meal.
Magnesium should be taken with a meal, not only for increased absorption, but also due to the fact that taking it on an empty stomach can result in unpleasant gastrointestinal side effects, such as diarrhea or nausea.
Also, as it is often taken in the evening in sleep research, many people keep it with the last meal or snack of the day, though any meal works as well.
Also taken with B vitamins, for increased absorption
It is worth considering combining B vitamins with magnesium, and especially vitamin B6, due to the fact that the level of vitamin B6 in your body actually determines how much magnesium your cells can absorb.
Also taken with B vitamins, green tea extract & rhodiola
Also, one study found that a combination of magnesium, B vitamins, green tea extract and rhodiola extract managed to increase spectral theta brain activity while performing attentional tasks, suggesting that this combination can increase attentional capacity under stressful conditions.
Also taken with vitamin D
Another great combination is magnesium with vitamin D, and research has looked at the two together across inflammation, blood pressure, bone health, immune system function and mood.
Also taken with ashwagandha, for mood & cognitive health
Ashwagandha has also been combined with magnesium in trials, where cognitive measures including memory and concentration sit alongside mood and the symptoms of anxiety, stress and depression.
This same combination has also been known to appear in the physical research in addition to the mental one, including improved physical endurance, muscle strength and muscle recovery.
Also taken with hawthorn berry, for stress & anxiety
Another potential combination that was shown to be helpful when dealing with anxiety was magnesium paired with hawthorn berry extract.
One study involving 264 people that suffered from anxiety saw a significant reduction in anxiety levels when taking a combination of magnesium, hawthorn berry extract and Californian poppy flower extract, compared to the group that took a placebo.
Another study where participants took a combination of magnesium and hawthorn berry extract for 10 weeks observed a significant reduction in diastolic blood pressure in the group that took the combination, while the group that took a placebo showed no improvement.
Also taken with taurine, for cardiovascular health
Dietary supplementation of magnesium and taurine has been found to enhance the function of the endothelium, which is the lining of blood vessels.
Specifically, animal studies looked at this combination and endothelial function, with cardiovascular measures and lifespan among the outcomes recorded.
Also taken with omega-3, for brain & heart health
Omega-3 fatty acids, such as those found in fish oil or krill oil, are also known to work well with magnesium, and supplementing both can be especially useful for people who have certain conditions that involve cardiovascular health or brain health.
On one hand, omega-3 fatty acids are studied for triglyceride levels and blood pressure, while magnesium appears in the research on how blood vessels open, which is where the blood-pressure interest sits.
This combination is also known to improve mental health, benefitting people that suffer from depression, stress or anxiety.
Also taken with L-theanine, for improved sleep quality
On the topic of stress and anxiety, magnesium has also been found to combine well with l-theanine.
Studies have found that this combination yields positive results when it comes to reducing overall perceived stress and anxiety, while also promoting higher quality sleep. One animal study on sleep in mice found that the group that took l-theanine combined with magnesium got to sleep faster and had increased sleep duration compared to the group that took l-theanine supplementation alone.
The combination of both supplements was found to improve melatonin, an important neurotransmitter involved in sedation, and associated with improved sleep quality.
Also taken with chromium, for diabetes
Another mineral that combines well with magnesium is chromium, particularly for anyone who is concerned about diabetes, as the combination of both minerals has been studied against insulin resistance, with larger reported changes than either supplement alone.
Also taken with choline, for increased absorption
Lastly, if you are taking choline, you may want to take magnesium too if you aren't already, as it has been found that when taking both choline and magnesium together, they both facilitate each other's absorption.
Also taken with apigenin, for sleep and antioxidants
The case for taking apigenin with magnesium rests on sleep, muscle function and antioxidants, which the pair covers between the two of them.
Also taken with fenugreek extract, for blood sugar levels and digestion
Magnesium and fenugreek extract share a shelf because between them they cover blood sugar levels, digestion, sleep and muscle function.
Also taken with lemon balm extract, for sleep and anxiety
People take magnesium with lemon balm extract for sleep, muscle function and reducing anxiety.
Also taken with rhodiola extract, for stress and muscle relaxation
Rhodiola is often taken for stress and fatigue, and magnesium is kept for muscle function and sleep.
What should I avoid taking magnesium with?
Short answer: Avoid taking magnesium supplements at the same time as calcium, electrolyte complex, manganese, zinc or fibrous foods.
Avoid taking magnesium at the same time as calcium, zinc or manganese
There are certain minerals that compete with each other for absorption, especially when taken in supplemental doses.
Magnesium specifically is known to compete for absorption with manganese, zinc and calcium, so avoid taking either of these at the same time as your magnesium supplement.
Avoid taking magnesium at the same time as electrolyte complex
Electrolyte sticks and powders usually list magnesium, and a generous magnesium glycinate or citrate in the same afternoon is an easy way to end up with loose stools. Add up the milligrams the labels and see if you really need the additional magnesium boost.
Avoid taking magnesium at the same time as foods rich in fiber
One interesting aspect of magnesium is the fact that large amounts of fiber can actually inhibit your body's ability to absorb magnesium properly, according to research performed at the University of Memphis. With this in mind, it is advisable to take magnesium together with a meal or snack that is low in fiber. This also includes gel-forming fiber supplements, such as syllium husk, slippery elm bark, marshmallow root and glucomannan.
Short answer: Avoid taking magnesium supplements if you have kidney problems.
Before taking magnesium supplements, check with your trusted healthcare professional if any of the following apply to you:
Kidney problems
Magnesium is cleared by your kidneys, which means that kidney disease is a situation where the mineral can build up rather than pass through.
Remember to always discuss any vitamins or supplements with your trusted healthcare professional if you are suffering from any health conditions.
Possible side effects of magnesium
Short answer: Side effects of magnesium supplements can include diarrhea and cramps.
Possible side effects from taking magnesium supplements may include (but are not limited to) the following:
Diarrhea
Cramps
Loose stools and cramps are the effects people mention most when a dose is larger than the gut is used to, and taking it with a meal usually makes that easier. In fact magnesium oxide is the form usually selected for laxatives, so if you are having issues double check the formulation and try to go for an alternative such as magnesium glycinate.
A high blood level of magnesium is a separate matter. Healthy kidneys clear the extra, so it is uncommon from a labelled supplement, but if your kidneys are not clearing well, repeated doses can build up.
If you are experiencing negative side effects from taking magnesium supplements, stop taking them immediately and reach out to your trusted healthcare professional.
Drug interactions with magnesium
Short answer: Magnesium supplements can interact with antibiotics, anticonvulsants, bisphosphonates, chemotherapy & radiotherapy, hormone therapy and levothyroxine.
The medicines listed below are the ones most often named in interaction reports for magnesium, but it is by no means a comprehensive list:
Antibiotics
Anticonvulsants
Bisphosphonates
Chemotherapy & radiotherapy
Hormone therapy
Levothyroxine
Antibiotics
Also, it is advisable to not take magnesium supplements at the same time as quinolone antibiotics or tetracycline antibiotics, as magnesium can reduce their absorption.
Chemotherapy & radiotherapy
Cisplatin and some other cancer medicines change how much magnesium the body holds on to, so the level is usually watched through treatment and a supplement belongs to the team reading it.
Levothyroxine
Magnesium binds levothyroxine in the gut and lowers how much of the tablet is absorbed, so the two are usually kept about four hours apart.
If you are taking any prescription drugs or medication, check with your trusted healthcare professional before taking magnesium supplements.
Can I take magnesium while pregnant or breastfeeding?
Short answer: Magnesium supplements are safe to take during pregnancy and breastfeeding.
Magnesium requirements rise to about 350 mg a day during pregnancy, and low intakes have been studied alongside leg cramps, constipation and, more loosely, pre-eclampsia risk. Nuts, seeds, beans and whole grains supply most of it, and there's a possibility it's included in your prenatal multivitamin too, so double check the label before adding additional magnesium supplements to your routine.
Remember to always discuss any vitamins or supplements with your trusted healthcare professional while pregnant or breastfeeding, or while attempting to conceive.
What are deficiency symptoms of magnesium?
Short answer: Magnesium deficiency symptoms can include muscle cramps, tremor, tiredness and abnormal heart rhythm.
Possible signs of magnesium deficiency may include (but are not limited to) the following:
Muscle cramps
Tremor
Tiredness
Abnormal heart rhythm
Cramps and tiredness get blamed on magnesium often, while a severe deficiency can affect muscles to the point where it disturbs the heart rhythm itself.
If you are experiencing abnormal symptoms, reach out to your trusted healthcare professional as soon as possible.
Where should I store magnesium?
Short answer: You can store magnesium supplements in the cupboard.
For optimal shelf life, it is recommended to keep magnesium supplements stored in the cupboard. Always make sure the bottle or container is tightly closed, and kept away from sources of light, heat and humidity.
A balanced diet and a healthy lifestyle always come first, and supplements are meant to be just that: supplementary. While every effort has been made to ensure that the data on this page is accurate, said accuracy can never be guaranteed. The information provided is not medical advice, it is not intended to cover all possible interactions or adverse effects, and neither is it a substitute for the expertise of professional healthcare practitioners. You are always encouraged to do your own research, and to consult with your trusted doctor or pharmacist before taking any supplements.
