Magnesium
Magnesium is an essential mineral involved in over 300 enzymatic reactions in the body. It supports muscle and nerve function, blood sugar control, and sleep quality.
What is Magnesium?
Magnesium is the fourth most abundant mineral in the human body and plays a critical role in numerous biological processes. Despite its importance, studies suggest that up to 50% of Americans don't get enough magnesium from their diet. Supplementation can help fill this gap, with different forms offering varying benefits and absorption rates.
Benefits
Muscle Relaxation
Magnesium helps regulate muscle contractions and may reduce muscle cramps and tension.
Sleep Quality
Research shows magnesium can improve sleep quality, particularly in older adults and those with insomnia.
Stress & Anxiety Support
Magnesium plays a role in regulating the stress response and may help reduce anxiety symptoms.
Heart Health
Adequate magnesium intake is associated with healthy blood pressure and cardiovascular function.
Recommended Dosage
The RDA is 310-420mg depending on age and sex. Magnesium glycinate and citrate are well-absorbed forms. Split doses if taking more than 200mg.
Available Forms
When to Take
Take with food to improve absorption. For sleep benefits, take 1-2 hours before bed.
Side Effects
- Digestive upset (especially with oxide form)
- Diarrhea at high doses
- Nausea
- Abdominal cramping
Drug Interactions
- Antibiotics (take 2 hours apart)
- Bisphosphonates
- Diuretics
- Proton pump inhibitors
- High doses of zinc