Magnesium Supplements

Magnesium is an essential mineral that plays a role in over 300 biochemical reactions in the body. It supports muscle function, nerve signaling, energy production, protein synthesis and bone health. Magnesium also helps regulate sleep, manage stress, and maintain a steady heartbeat. Research highlights magnesium’s involvement in neuromuscular function, glucose control and blood pressure regulation (National Institutes of Health, 2022).

Yes, for most healthy adults, taking magnesium daily is safe and often beneficial, especially if your diet is low in magnesium-rich foods like leafy greens, legumes or whole grains. The recommended daily intake ranges from 310 to 420 mg for adults depending on age and gender, and supplements can help fill the gap. Clinical reviews show that daily magnesium supplementation is well tolerated and effective at maintaining adequate magnesium levels (Nutrients Journal, 2020).

Magnesium supplements are best consumed with meals and can be effective when taken at any time of day. The important thing is to remain consistent. Taking magnesium with other supplements, such as those from our Intra Workout collection, may enhance absorption and recovery. When you take magnesium supplements may also depend on why you are taking them—for instance, magnesium glycinate is often recommended before bed to support relaxation and sleep. If you’re unsure, consult with a healthcare professional to create the best routine for your goals. Explore our Top 10 Magnesium Supplements for expert-recommended products. (Ajmera, R. 2023)

Ajmera, R. 2023, ‘What’s the Best Time to Take Magnesium? Healthline.

Common signs of magnesium deficiency include muscle cramps, fatigue, irritability, trouble sleeping, headaches and irregular heartbeat. In more severe cases, low magnesium can lead to numbness, tingling or even seizures. Subclinical deficiency is surprisingly common and often goes undetected without testing. Studies suggest that even slight magnesium deficiency may impact sleep quality, mood and stress resilience (Open Heart, 2018).

The recommended dosage of magnesium varies depending on factors such as age, gender, and health. However, the average daily recommendation for adults is around 400-420mg for men and 310-320mg for women. When determining dosage, it’s essential to consider the form of magnesium being taken, as absorption rates can vary. For example, magnesium oxide is often used for general support, while magnesium glycinate and magnesium citrate are better for specific needs like relaxation or digestion. For tailored advice, consult our Top 10 Magnesium Supplements or our blog: The Magic of Magnesium; Which one is best? (Berkheiser, K. 2022)

Berkheiser, K. 2022, ‘Magnesium Dosage: How Much Should You Take per Day?’ Healthline.

There’s no one-size-fits-all when it comes to magnesium — the best type depends on your personal health needs and goals. For example, magnesium glycinate is great for relaxation and sleep, while magnesium citrate may assist with digestion and muscle recovery. If you’re after something fast-absorbing for sore muscles, topical magnesium sprays can also be a game changer. The key is finding the form that works best for you, based on your lifestyle, symptoms, and supplement preferences.

👉 Read more in our blog: The Magic of Magnesium – Which Magnesium is Best?

While magnesium is an essential mineral that our bodies need for a variety of functions, taking too much of it can result in unwanted symptoms. Some possible side effects of taking magnesium supplements include diarrhea, nausea, decreased appetite, and abdominal cramping. Additionally, taking high doses of magnesium can lead to more serious complications like irregular heartbeat and low blood pressure. If you experience any symptoms, discontinue use and consult a GP (WebMD).

Magnesium is best taken daily in small, consistent doses to keep your body’s levels stable. Since it is water-soluble, excess amounts are excreted through urine, making weekly megadoses less effective for ongoing support. Health authorities and supplementation research both recommended daily intake to ensure proper absorption and maintenance of magnesium status (NIH, 2022).

Most people tolerate magnesium supplements well, especially when taken at the recommended dose. Mild side effects can include soft stools or digestive upset, particularly with certain forms like magnesium oxide. High doses (above 350 mg from supplements per day) may increase the risk of diarrhoea. Choosing highly bioavailable forms like magnesium citrate, bisglycinate or amino acid chelates may reduce the chance of gastrointestinal side effects (Magnesium Research, 2011).

While magnesium supports many aspects of health, one of its biggest benefits is its ability to promote relaxation and recovery. It helps calm the nervous system, ease muscle tension, support deeper sleep, and balance the body’s stress response. Clinical research consistently supports magnesium’s role in improving sleep quality, reducing stress symptoms and aiding post-exercise muscle function (Journal of Research in Medical Sciences, 2012).

Magnesium can be depleted by several common factors, including chronic stress, high alcohol or caffeine intake, poor diet, certain medications (like diuretics or PPIs), and intense exercise. Excessive sugar and processed foods may also interfere with magnesium absorption. Studies note that stress hormones like cortisol can increase urinary magnesium loss, while physical exertion increases magnesium requirements due to sweat loss (Clinical Calcium, 2005).