iHerb’s Chief Scientific Advisor, Dr. Michael Murray, appeared on The Dr. Oz Show to highlight the importance of magnesium supplementation in promoting health. 

What Are the Health Benefits of Magnesium?

The benefits of magnesium supplementation have had tremendous scientific support.

While many cases have shown benefits from reversing magnesium deficiency, others have shown benefits in increasing magnesium to activate chemical reactions and processes within cells.^1-3 

Magnesium is critical for heart function and blood pressure control.^4,5 It is also required to maintain standard blood sugar control and exert a calming effect on the brain to fight against stress.^6,7 Magnesium is also as essential as calcium in bone health.⁸

Some conditions associated with low magnesium status or that benefit from ensuring optimal magnesium levels:

• Anxiety and stress
• Cardiovascular conditions
• Fatigue 
• Fibromyalgia
• Glaucoma
• Headaches (both migraine and tension)
• Insomnia and poor sleep quality
• Irritable bowel syndrome
• Kidney stones
• Migraine
• Premenstrual syndrome and dysmenorrhea

Is Magnesium Deficiency Common?

Detailed national dietary surveys in the United States and other data indicate that most people consume only about half of the Recommended Dietary Allowance (RDA) and have suboptimal magnesium stores in their bodies.¹ In addition to insufficient dietary intake, factors that reduce absorption or increase the loss of magnesium can also lead to low magnesium status. These factors include high calcium intake, alcohol or caffeine excess, diuretics, liver disease, kidney disease, and use of drugs that reduce absorption like proton-pump inhibitors that block gastric acid production, birth control pills, and others.

In addition to the health conditions listed above associated with low magnesium status, magnesium deficiency signs and symptoms can include fatigue, irritability, weakness, heart disturbances, muscle cramps, loss of appetite, insomnia, and a predisposition to stress. Low magnesium levels can also trigger headaches (both migraine and tension-type headaches).^9,10

What Foods Are High in Magnesium?

Magnesium is highest in nuts and seeds, legumes, green leafy vegetables, and whole grains.  

What Is the Best Form of Magnesium Supplement?

Magnesium is available in several forms, with magnesium citrate, bisglycinate, and malate generally the most popular and best absorbed.¹¹ These forms are easily absorbed and gentle on the intestinal tract at higher dosages (> 200 mg). Inorganic forms of magnesium such as magnesium chloride, oxide, or carbonate are generally less well-absorbed and are more likely to cause diarrhea at doses >200 mg. Magnesium hydroxide should not be used as a magnesium supplement because of its strong laxative effect. 

How Much Magnesium Should You Take?

The usual recommendation for a daily dosage of a magnesium supplement is 400 mg per day for adult males and 300 mg per day for adult females. Taking magnesium at night in a powdered form added to water has become a popular time because of its ability to produce a calming effect and promote improved sleep quality.¹²

Cautions With Magnesium

If you suffer from a severe kidney disorder, please consult a physician before taking any magnesium supplement.

Learn More

Watch the entire segment here.

References: 

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