Magnesium — Frequently Asked Questions
This content is for informational purposes only and does not constitute medical advice. Consult your healthcare provider before starting any supplement. Full disclaimer
Frequently Asked Questions
What is the best form of magnesium to take?
What is the best form of magnesium to take?
Magnesium glycinate is the best all-around form due to its high bioavailability, gentle effect on the stomach, and calming properties from the glycine component. For cognitive benefits, magnesium L-threonate may be superior as it crosses the blood-brain barrier more effectively. For constipation relief, magnesium citrate is preferred.
When should I take magnesium?
When should I take magnesium?
For sleep support, take magnesium glycinate 30-60 minutes before bed. For general health, take with a meal to improve absorption and reduce digestive side effects. Avoid taking magnesium at the same time as calcium, zinc, or antibiotics, as they can compete for absorption.
Can you take too much magnesium?
Can you take too much magnesium?
The NIH sets the Upper Tolerable Intake Level at 350mg/day from supplements. Exceeding this may cause diarrhea, nausea, and abdominal cramping. However, toxicity from oral supplements is rare in people with normal kidney function, as the kidneys efficiently excrete excess magnesium.
How do I know if I am magnesium deficient?
How do I know if I am magnesium deficient?
Common signs of magnesium deficiency include muscle cramps, poor sleep, anxiety, fatigue, and headaches. A serum magnesium test can detect severe deficiency, but RBC (red blood cell) magnesium is more sensitive for detecting subclinical deficiency. An estimated 50% of Americans do not meet the RDA through diet alone.
References
- Boyle NB, Lawton C, Dye L (2017). The Effects of Magnesium Supplementation on Subjective Anxiety and Stress—A Systematic Review. Nutrients. DOI PubMed
- Arab A, Rafie N, Amani R, Shirani F (2023). The Role of Magnesium in Sleep Health. Journal of Research in Medical Sciences. DOI PubMed
- Chiu HY, Yeh TH, Huang YC, Chen PY (2016). Effects of Intravenous and Oral Magnesium on Reducing Migraine: A Meta-analysis. Clinical Journal of Pain. DOI PubMed