Nutritional Supplement

Magnesium

Also indexed as:Magnesium Oxide

Where to Find It

Nuts and grains are good sources of magnesium. Beans, dark green vegetables, fish, and meat also contain significant amounts.

Best Form to Take

Most forms of magnesium—including magnesium oxide, magnesium glycinate, magnesium aspartate, magnesium citrate, magnesium lactate, magnesium amino acid chelate, and magnesium hydroxide—are acceptable for supplementation. However, there are a few relevant considerations. Magnesium glycinate may reduce the risk of diarrhea as a side effect of magnesium supplementation. The aspartate in potassium magnesium aspartate (which delivers both potassium aspartate and magnesium aspartate) may increase uptake of magnesium. Yet, care needs to be taken not to consume excessive amounts of aspartate. To avoid consuming too much aspartate, one recommendation is to limit potassium magnesium aspartate to 3.35 g/day (equivalent to around 2.7 g of aspartate and 280 mg of magnesium), and to get additional magnesium from other forms. Enteric-coated magnesium chloride may reduce absorption of magnesium. For people taking thiazide or loop diuretics (which deplete magnesium, potassium, and chloride), it is recommended that they take magnesium chloride and/or potassium chloride. Magnesium sulfate is not to be preferred since the sulfate molecule may interfere with the correction of associated potassium deficiencies.174

How to Use It

Most people don’t consume enough magnesium in their diets. Many nutritionally oriented doctors recommend 250–350 mg per day of supplemental magnesium for adults.

References

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45. Facchinetti F, Borella P, Sances G, et al. Oral magnesium successfully relieves premenstrual mood changes. Obstet Gynecol 1991;78:177-81.

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80. Durlach J. Neuromuscular and phlebothrombotic clinical aspects of primary magnesium deficiency. Z Ernahrungswiss 1975;14:75-83 [in French].

81. Martignoni E, Nappi G, Facchinetti F, Gennazzani AR. Magnesium in gynecological disorders. Gyn Endocrinol 1988;2(Suppl 2):26 [abstract].

82. Benassi L, Barletta FP, Baroncini L, et al. Effectiveness of magnesium pidolate in the prophylactic treatment of primary dysmenorrhea. Clin Exp Obstet Gynecol 1992;19:176-9.

83. Fontana-Klaiber H, Hogg B. Therapeutic effects of magnesium in dysmenorrhea. Schweiz Rundsch Med Prax 1990;79:491-4 [in German].

84. Seifert B, Wagler P, Dartsch S, et al. Magnesium—a new therapeutic alternative in primary dysmenorrhea. Zentralbl Gynakol 1989;111:755-60 [in German].

85. Abraham GE, Lubran MM. Serum and red cell magnesium levels in patients with premenstrual tension. Am J Clin Nutr 1981;34:2364-6.

86. Sherwood RA, Rocks BF, Stewart A, Saxton RS. Magnesium and the premenstrual syndrome. Ann Clin Biochem 1986;23:667-70.

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88. Facchinetti F, Borella P, Sances G, et al. Oral magnesium successfully relieves premenstrual mood changes. Obstet Gynecol 1991;78:177-81.

89. Walker AF, De Souza MC, Vickers MF, et al. Magnesium supplementation alleviates premenstrual symptoms of fluid retention. J Womens Health 1998;7:1157-65.

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The information presented by TraceGains is for informational purposes only. It is based on scientific studies (human, animal, or in vitro), clinical experience, or traditional usage as cited in each article. The results reported may not necessarily occur in all individuals. For many of the conditions discussed, treatment with prescription or over the counter medication is also available. Consult your doctor, practitioner, and/or pharmacist for any health problem and before using any supplements or before making any changes in prescribed medications. Information expires December 2024.

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