Magnesium is a vital mineral that plays a role in hundreds of biochemical reactions in your body. It helps with energy production, muscle and nerve function, blood pressure and blood sugar regulation, bone health, mood and more. However, many people don't get enough magnesium from their diet and may benefit from taking a supplement. In this blog post, we will explore some of the benefits of magnesium, the possible side effects of taking too much magnesium, and which forms are best and gentlest on the body.
## Benefits of Magnesium
According to various sources, magnesium has many health benefits, such as:
- **Boosting exercise performance**. Magnesium helps move blood sugar into your muscles and dispose of lactate, which can cause fatigue during exercise. It may also improve muscle recovery and prevent muscle damage. Studies have shown that magnesium supplements can enhance exercise performance in older adults, people with magnesium deficiency and athletes .
- **Supporting heart health**. Magnesium is involved in regulating blood pressure and preventing hypertension, which are risk factors for heart disease and stroke. Magnesium may also help prevent arrhythmias (irregular heartbeats) and improve blood flow by relaxing the blood vessels .
- **Improving blood sugar control**. Magnesium helps regulate insulin secretion and action, which are essential for maintaining normal blood sugar levels. People with type 2 diabetes often have low magnesium levels and may benefit from supplementing with this mineral. Studies have found that magnesium supplements can lower fasting blood sugar and hemoglobin A1c (a marker of long-term blood sugar control) in people with diabetes .
- **Promoting bone health**. Magnesium is important for bone formation and mineralization. It works together with calcium and vitamin D to keep your bones strong and prevent osteoporosis. Low magnesium levels have been linked to lower bone density and increased risk of fractures .
- **Enhancing mood and sleep**. Magnesium has a calming effect on the nervous system and may help reduce stress, anxiety and depression. It also regulates the production of melatonin, a hormone that controls your sleep-wake cycle. Magnesium supplements have been shown to improve sleep quality and duration in people with insomnia .
## Side Effects of Magnesium
Magnesium is generally safe and well-tolerated when taken in moderate doses. However, taking too much magnesium from supplements or medications can cause some adverse effects, such as:
- **Digestive issues**. The most common side effect of magnesium is diarrhea, which can occur when the body cannot absorb all the magnesium ingested. This is especially true for magnesium supplements that are poorly absorbed by the body, such as magnesium oxide or citrate . Other digestive issues that may occur include nausea, abdominal cramps, gas and bloating.
- **Low blood pressure**. Magnesium can lower blood pressure by relaxing the blood vessels and reducing the resistance to blood flow. This can be beneficial for people with high blood pressure, but it can also cause problems for people with low blood pressure or those taking medications that lower blood pressure . Symptoms of low blood pressure include dizziness, fainting, blurred vision and confusion.
- **Drug interactions**. Magnesium can interact with some types of antibiotics and other medicines, such as bisphosphonates (used to treat osteoporosis), diuretics (used to increase urine output), calcium channel blockers (used to treat high blood pressure and angina), digoxin (used to treat heart failure) and insulin (used to treat diabetes) . These interactions can either reduce the effectiveness of the drugs or increase the risk of side effects from them.
- **Magnesium toxicity**. This is a rare but serious condition that can occur when there is too much magnesium in the blood. It can result from taking very high doses of magnesium supplements or medications, or from having impaired kidney function that prevents the excretion of excess magnesium . Symptoms of magnesium toxicity include irregular heartbeat, muscle weakness, difficulty breathing, coma and death.
To avoid these side effects, it is important to follow the recommended dosage of magnesium supplements and consult with your doctor or pharmacist before taking them if you have any medical conditions or take any medications that may interact with magnesium.
## Forms of Magnesium
There are many forms of magnesium available as supplements, such as:
- **Magnesium citrate**. This is one of the most common and well-absorbed forms of magnesium. It has a laxative effect and may help relieve constipation. However, it may also cause diarrhea, abdominal cramps and gas in some people.
- **Magnesium oxide**. This is a cheap and widely available form of magnesium, but it has low bioavailability (the amount that is absorbed by the body). It is often used as an antacid or a laxative.
- **Magnesium glycinate**. This is a chelated form of magnesium that is bound to the amino acid glycine. It has high bioavailability and is gentle on the stomach. It may also have a calming effect on the brain and help with sleep.
- **Magnesium malate**. This is a form of magnesium that is combined with malic acid, a compound found in fruits. It has high bioavailability and may help with energy production, muscle pain and fibromyalgia.
- **Magnesium threonate**. This is a newer form of magnesium that can cross the blood-brain barrier and reach the brain cells. It may have cognitive benefits, such as improving memory, learning and mood.
The best form of magnesium for you depends on your individual needs, preferences and tolerance. You may want to consult with your doctor or pharmacist before taking any magnesium supplement, especially if you have any medical conditions or take any medications that may interact with magnesium.
## Conclusion
Magnesium is an essential mineral that has many benefits for your health and well-being. However, many people don't get enough magnesium from their diet and may need to supplement with this nutrient. There are different forms of magnesium supplements available, each with its own advantages and disadvantages. You should choose the form that suits your needs best and follow the recommended dosage to avoid any side effects.