Good magnesium levels are vital for optimal health. Magnesium is needed for energy production in body cells and helps to reduce tiredness and fatigue. Increasing evidence suggests that good magnesium levels are especially important for people with problems such as high blood pressure, diabetes, or heart disease. And even for those who are in good health, optimum magnesium levels are associated with a longer lifespan.
The EU register on nutrition and health claims accepts that magnesium contributes to:
- normal energy-yielding metabolism, protein synthesis and a reduction of tiredness and fatigue
- electrolyte balance and normal functioning of the nervous system
- normal muscle function and psychological function
- maintenance of normal bones and teeth
- and has a role in the process of cell division.
Which magnesium supplements are best?
Many magnesium supplements are available, but some are better than others. My advice is to select a product made to a pharmaceutical standard known as GMP (Good Manufacturing Practice). This quality control ensures that each tablet supplies what it says on the label.
Several different magnesium salts are available, of which the most popular and cost-effective is magnesium oxide. Although this form is often dismissed as having low bioavailability, this is more than compensated by the high amount of elemental magnesium it provides – an impressive 600mg magnesium per 1g magnesium oxide.
In contrast, although magnesium citrate is better absorbed, it only supplies 113 mg elemental magnesium per gram because the citrate part is relatively heavy. Similarly, magnesium gluconate only supplies 58mg magnesium per gram which explains why it is often described as more gentle and less likely to cause laxative side effects.
In reality, the body is clever at grabbing what it needs. Research shows that, in times of deficiency, you will absorb between 50% and 67% of the magnesium present in whichever magnesium salt you take.
You can also add magnesium flakes to a bath, to promote relaxation and sleep, or rub magnesium oil in to your skin. I like Better You Magnesium Oil Goodnight Spray which combines magnesium with relaxing essential oils.
Both magnesium flakes and magnesium skin oil overcome any laxative effect that can occur when taking more than 400mg magnesium as an oral dose.
Oral magnesium supplements
Here are my recommendations for some top-quality magnesium supplements from Amazon.co.uk and Amazon.com. I take magnesium every day – actually, I take my magnesium at night as it helps to relax muscles and improve sleep quality.
Oral magnesium supplements are also an effective way to help regulate the bowels and overcome any tendency towards constipation.
Magnesium is also helpful for any woman who experiences fluid retention and bloating as part of the monthly pre-menstrual syndrome.
NB If taking magnesium supplements, it is important to ensure a good intake of calcium as these two work together in the body to maintain hormone balance.
Click here to read my Nutritional Medicine page on the health benefits of magnesium.
Have you taken magnesium supplements? If so, what for? Did you find them helpful? If you have any comments or questions, please use the form below and I will get back to you as soon as I can.
Image credit: myibean / shutterstock
Thanks for the quick reply are you able to tell me if I can use BetterYou Magensium oil goodnight spray as well as a magnesium tablet in the morning. Thanks
There’s no obvious reason why not, but you can probably save your money and only use one. Best wishes, Sarah B
Hi I’ve been diagnosed with osteoporosis and am taking Adcal I’ve declined Alendronic Acid but started magnesium as read somewhere it could help. Unfortunately been experiencing some anxiety issues and having problems sleeping I was interested in the sleep well magnesium spray but can I use that as well as taking the magnesium supplement in the morning, also what dose of magnesium should I be taking to help improve the anxiety.
Thanks.
Hi Christine, Sorry to hear you’ve had problems. Magnesium can help with sleep, muscle relaxation and anxiety. By using a magnesium skin spray you would overcome the laxative effect that some people experience at higher doses of magnesium. Because of this, the upper tolerable limit for taking magnesium by mouth is 400mg per day. I have information on herbal medicines for anxiety on my other website DrSarahBrewer.com. Do check with your doctor before taking any herbal medicines, however, as interactions can occur. Best wishes, Sarah B
As a guy who loves to run long distances I knew that magnesium is needed for muscle relaxation and it helps to avoid cramps. But I had no idea that it can help our nervous system, bones or even teeth. I am just wondering, is it possible to overdose by magnesium? Or it would have the same effect as vitamin C which simply goes away when body had enough.
That’s a very good question! I’ve covered that on http://www.mylowerbloodpressure.com in a post here http://mylowerbloodpressure.com/supplements/magnesium essentially, too much can have a brisk laxative effect similar to that of epsom salts. Safe upper level for long-term use from supplements is 400mg but some people are sensitive to the effects even at that dose, in which cause go for a magnesium spray and absorb it through your skin instead.
Interesting that you take magnesium at night before bed as it relaxes muscles and improves sleep quality. Ya learn something new everyday. It’s also noteworthy that not all magnesium supplements work the same way. I was wondering if you have a regime of daily supplements you recommend. It looks like magnesium is a good idea. But I just don’t want to get to a place where I’m taking two fists full of pills each day. I wouldn’t mind taking a few of the basics to “supplement” my diet (I prefer to get most of what my body needs from food). And if can recommend a few supplements what they would be and in what order of importance.
Try adding magnesium salts to your bath – you’ll sleep really soundly! It does depend what you are taking the supplements for. As a nutritional safety net, then a good multivitamin will help to avoid nutritional deficiencies. If you don’t eat much fish, then an omega-3 fish oil is a good idea. I actually take 10 supplements each evening, including co-enzyme Q10 for optimal energy production in cells, glucosamine for my knees…. My free pdf Do You Need A Multivatmin? is availble for download via http://nutritionupdates.subscribemenow.com/ You can also find information on my nutritional medicine website at http://www.DrSarahBrewer.com which will give you a good start.
If only I read your post and found out the benefits of magnesium and how it can relax one sooner. I just got myself Valerian Root as a relaxant before bed! I have sleep issues and have tried Melatonin (3mg) but found it may be too strong for me because it knocks me out for a long time. But who knows, I may have other underlying issues?
Am glad to read about what Magnesium does/can do, and your personal supplement regime. May decide to include Magnesium in mine in the near future… 🙂
You can combine the two – valerian root is helpful for relaxation and sleep http://mylowerbloodpressure.com/herbal-medicines/valerian as is chamomile tea, which is great for reducing anxiety http://mylowerbloodpressure.com/herbal-medicines/chamomile-tea. Perhaps try adding magnesium salts to your bath in the first instance?