Magnesium is a mineral that is crucial to the body’s function. It is involved in the regulation of metabolism and homeostasis and also regulates immunological functions. Magnesium helps keep blood pressure normal, supports muscle and nerve function, and energy production. Every organ in the body, especially the heart, muscles, and kidneys, needs the mineral magnesium. It also contributes to the makeup of teeth and bones.
Recommended by Dr. Karen Herbst for those with lipedema, no more than 350 mg by mouth daily.
Hypomagnesemia
Magnesium deficiency (hypomagnesemia) is a condition in which the amount of magnesium in the blood is lower than normal. Common symptoms include abnormal eye movements (nystagmus), convulsions, fatigue, muscle spasms or cramps, muscle weakness and numbness.
Adults who get less than the recommended amount of magnesium are more likely to have elevated inflammation markers. Magnesium deficiency increases levels of cytokines, thus promoting inflammation. Symptoms of magnesium deficiency and stress are very similar, the most common being fatigue, irritability, and mild anxiety.
Low magnesium appears to be a risk factor for osteoporosis, and chronically low levels can increase the risk of high blood pressure, heart disease, and type 2 diabetes. Proton pump inhibitors (PPI) are used to treat acid reflux and have also been tied to low magnesium levels. Examples of PPIs include dexlansoprazole [Dexilant], esomeprazole [Nexium], lansoprazole [Prevacid], omeprazole [Prilosec, Zegerid], pantoprazole [Protonix], and rabeprazole [Aciphex].
Hypermagnesemia
High doses of magnesium from supplements or medications can cause nausea, abdominal cramping and diarrhea. Magnesium supplements often cause softening of stool. Signs of a magnesium overdose can include nausea, diarrhea, low blood pressure, muscle weakness, and fatigue. At very high doses, magnesium can be fatal.
Supplemental magnesium can interact with certain medicines, including diuretics, heart medicines, or antibiotics. Magnesium is the main ingredient in many antacids and laxatives. Check with your practitioner if you are considering magnesium supplements, especially if you routinely use antacids or laxatives containing magnesium.
Benefits of Magnesium Supplementation
Magnesium is an essential mineral involved in over 300 to 600 biochemical reactions in the human body, helping convert food into energy, support nerve and muscle function, and regulate blood pressure.
Sleep and stress relief. Magnesium helps calm the nervous system, supports brain neurotransmitters like GABA, and improves sleep quality (often via magnesium glycinate).
Heart health and blood pressure. Magnesium assists in maintaining a steady heart rhythm, promotes blood vessel relaxation, and can help lower high blood pressure.
Blood sugar regulation. Magnesium improves insulin sensitivity and helps lower the risk of developing type 2 diabetes.
Bone health. About 50% to 60% of the body’s magnesium is stored in the bones, where it aids in calcium absorption and bone mineralization.
Migraine prevention. Magnesium is often recommended by neurologists to help prevent or reduce the frequency of migraine headaches.
Digestion and regularity. Certain forms of magnesium act as gentle laxatives or antacids to ease constipation.
Inflammatory regulation. Clinical studies show that magnesium supplementation can significantly decrease serum C-reactive protein, a primary marker of inflammation.
“Students experiencing common stress factors such as sleep deprivation, malnutrition, and a lack of physical activity, and receiving magnesium 250 mg/day for four weeks not only presented an increase in erythrocyte magnesium content but also a reduction of serum cortisol.
“Magnesium supplementation of 400 mg/day was associated with a clear improvement of the heart rate variability, measured as an indicator of the parasympathetic and vagal systems’ response to stress, in subjects who were asked to complete moderate muscle endurance training once weekly.”
Pickering, et al. (2020). Magnesium status and stress: The vicious circle concept revisited.
Foods High in Magnesium
There is some evidence that eating foods high in magnesium and other minerals can help prevent high blood pressure in people with prehypertension. Eating whole foods is always best, as magnesium can be lost during refinement and processing. Natural food sources of magnesium include:
— dark chocolate
— fatty fish (halibut, mackerel, salmon)
— fruit (bananas, dried apricots)
— green, leafy vegetables (artichokes, avocados, beet greens, chard, collard greens, kale, mustard greens, spinach, turnip greens)
— legumes (beans, beans, chickpeas, lentils, peanuts and peanut butter, peas, soybeans)
— nuts (almonds, Brazil nuts, cashews)
— seeds (chia, flax, pumpkin)
— soy products (milk, flour, tofu)
— whole grain breads and cereals (barley, brown rice, buckwheat, millet, oats, quinoa, wheat)
Types of Magnesium
Magnesium chloride — A liquid supplement that is more easily absorbed than solid tablets.
Magnesium citrate — A liquid supplement that is more easily absorbed than solid tablets.
Magnesium glycinate (also bisglycinate or diglycinate) — A form that is well-absorbed, it is often used as a sleep aid due to its potential calming and relaxing effects.
Magnesium hydroxide — A form that is sold as a laxative and is also an ingredient in some antacids.
Magnesium lactate — A form that is more easily absorbed by the body.
Magnesium sulfate — A form that is also known as Epsom salts, also can be used as a laxative, body soak.
Magnesium taurate — A form that is known for its cardiovascular benefits.
There are forms of magnesium that should be avoided due to poor absorption or toxic effect.
Magnesium aspartate — Aspartate (aspartic acid) is a component of the artificial sweetener aspartame, and excessive or prolonged use can potentially lead to neurotoxic effects.
Magnesium glutamate — Glutamic acid helps to neurons fire in the brain. In excess, free glutamic acid does not bind to other amino acids and can become neurotoxic. It has also been linked to worsening depression or anxiety symptoms.
Magnesium oxide — The most common form of magnesium, it is not an “organic” form and thus difficult to absorb when compared to other forms. Research shows it can cause pericarditis.
Micozzi, M. (2017). Never take these three forms of magnesium.
Reacted Magnesium
Reacted magnesium provides three unique forms of highly absorbed magnesium to ensure maximum absorption of this important macromineral. Most magnesium supplements use only a single-source of magnesium, which can easily overwhelm a single pathway of absorption, and limit uptake of high-dose magnesium regimens. Reacted magnesium takes advantage of three unique pathways of absorption by providing magnesium as di-magnesium malate, magnesium citrate and magnesium glycinate for enhanced absorption, improved utilization and gastrointestinal comfort.
Where to purchase reacted magnesium:
Amy Beard MD
Ortho Molecular Products
Professional Supplement Center
Research
Ashique, S., Kumar, S., Hussain, A., et al. (2023). A narrative review on the role of magnesium in immune regulation, inflammation, infectious diseases, and cancer. Journal of Health, Population and Nutrition.
Fatima, G., Dzupina, A., Alhmadi, H., et al. (2024). Magnesium matters: A comprehensive review of its vital role in health and diseases. Cureus.
Maier, J., Castiglioni, S., Locatelli, L., et al. (2021). Magnesium and inflammation: Advances and perspectives. Seminars in Cell and Developmental Biology.
Nielsen, F. (2018). Magnesium deficiency and increased inflammation: Current perspectives. Journal of Inflammation Research.
Pickering, G., Mazur, A., Trousselard, M., et al. (2020). Magnesium status and stress: The vicious circle concept revisited. Nutrients.
Veronese, N., Pizzol, D., Smith, L., et al. (2022). Effect of magnesium supplementation on inflammatory parameters: A meta-analysis of randomized controlled trials. Nutrients.
Sucrosomial Magnesium Research
Brilli, E., Khadge, S., Fabiano, A., Zambito, Y., et al. (2018). Magnesium bioavailability after administration of sucrosomial® magnesium: Results of an ex-vivo study and a comparative, double-blinded, cross-over study in healthy subjects. European Review for Medical and Pharmacological Sciences.
Fatima, G., Dzupina, A., Alhmadi, H., Magomedova, A., et al. (2024). Magnesium matters: A comprehensive review of its vital role in health and diseases. Cureus.
Scaturro, D., Vitagliani, F., Terrana, P., Tomasello, S., et al. (2022). Does the association of therapeutic exercise and supplementation with sucrosomial magnesium improve posture and balance and prevent the risk of new falls? Aging Clinical and Experimental Research.
Additional Information
10 magnesium-rich foods that are super healthy | Healthline
12 evidence-based health benefits of magnesium | Healthline
Effect of magnesium on sodium-potassium balance | LiveStrong
Here’s what to know about magnesium benefits | UCLA Health
I’ve heard that magnesium supplements have health benefits. Should I take one? | Mayo Clinic
Magnesium | Web MD
Magnesium deficiency | Medline Plus
Magnesium fact sheet for consumers | National Institutes of Health
Magnesium fact sheet for health professionals | National Institutes of Health
Magnesium – Uses, side effects, and more | Web MD
Never take these three forms of magnesium | Marc Micozzi MD
Should you take calcium and magnesium together? | LiveStrong
Signs you may have a magnesium deficiency | Cleveland Clinic
What are the causes of low magnesium and potassium? | LiveStrong
What can magnesium do for you and how much do you need? | Harvard Health Publishing
What can magnesium do for your body? | Cleveland Clinic