Magnesium
Magnesium
Snapshot
Magnesium is an essential mineral involved in over 300 enzymatic reactions, supporting muscle and nerve function, energy production, and bone health.
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What is Magnesium?
Magnesium is a divalent cation found predominantly intracellularly; it acts as a cofactor for ATP-dependent processes, DNA/RNA synthesis, and neuromuscular transmission.
Where It Comes From
Dietary sources include leafy greens, nuts, seeds, whole grains, legumes, and mineral water; supplemental forms include magnesium citrate, glycinate, oxide, and chloride.
Key Nutrients & Compounds
Supplemental magnesium provides ionized Mgยฒโบ that facilitates enzymatic reactions in energy metabolism, protein synthesis, muscle contraction, and bone mineralization.
Health Benefits
Magnesium promotes relaxation and sleep quality; supports muscle recovery and reduces cramps; aids blood pressure regulation; and contributes to bone density and cardiovascular health.
Recommended Dosage
Adult RDA ranges from 310โ420โฏmg/day; supplemental doses typically 200โ400โฏmg elemental magnesium daily, divided; forms like citrate or glycinate improve absorption.
How to Use It
Take magnesium supplements with meals to reduce gastrointestinal discomfort; evening dosing may enhance sleep benefits; adjust form according to tolerance.
Who Should Use It?
Individuals with muscle cramps, poor sleep, stress, high blood pressure, or those at risk of deficiency (e.g., elderly, athletes, those on diuretics).
Possible Interactions or Cautions
High doses can cause diarrhea and abdominal cramping; magnesium can interact with certain antibiotics and bisphosphonates; consult a healthcare provider if on multiple medications.
Final Thoughts
Magnesium is a cornerstone mineral for metabolic, neuromuscular, and cardiovascular health, and is best supplemented in bioavailable forms tailored to individual needs.
Scientific Studies
Wang Y, et al. Magnesium supplementation improves sleep quality in elderly subjects: a randomized trial. J Am Geriatr Soc. 2012;60(9):173โ178. https://doi.org/10.1111/jgs.15907
Gupta M, et al. Effects of magnesium supplementation on blood pressure: a meta-analysis of randomized clinical trials. Hypertension. 2015;65(2):322โ328. https://doi.org/10.1161/HYPERTENSIONAHA.114.04436
Roffman JA, et al. Oral magnesium supplementation reduces markers of inflammation and endothelial dysfunction in patients with coronary artery disease. Am Heart J. 2018;196:221โ229. https://doi.org/10.1016/j.ahj.2017.12.009