Magnesium
Magnesium is an essential mineral involved in over 300 enzymatic reactions in the body, supporting muscle function, nerve transmission, blood sugar regulation, and bone health. Common forms include magnesium glycinate, oxide, and citrate, with varying absorption rates and specific benefits. Dietary supplements are not FDA-approved to diagnose, treat, cure, or prevent any disease. Consult your doctor before starting any supplement.
Key Takeaways
- Magnesium supports over 300 enzymatic reactions, with particular benefits for blood sugar regulation, blood pressure management, and bone health in adults 50+
- Magnesium glycinate and citrate offer superior absorption compared to magnesium oxide, with glycinate being gentlest on the digestive system
- Recommended dosage is 350mg daily maximum from supplements, with most adults needing 200-400mg total daily intake including food sources
- Research shows magnesium may help reduce inflammation markers and support metabolic health, particularly beneficial for those with metabolic syndrome
- Deficiency becomes more common with age due to decreased absorption and increased medication use that can deplete magnesium levels
How to Take
Typical Dosage
200-400mg daily for most adults. Clinical studies typically use 200-350mg daily. The tolerable upper limit for supplemental magnesium is 350mg daily to avoid gastrointestinal side effects.
When to Take
Take with meals to reduce gastrointestinal upset. Magnesium glycinate can be taken in the evening as it may promote relaxation and sleep quality.
Why It Matters for Ages 50+
Adults over 50 often have reduced magnesium absorption due to age-related changes in stomach acid production and kidney function. Many medications commonly used by older adults (PPIs, diuretics) can further deplete magnesium levels. Adequate magnesium becomes increasingly important for bone health, cardiovascular function, and blood sugar regulation as these systems face age-related challenges.
What to Look For
- Choose chelated forms like magnesium glycinate or citrate over oxide for better absorption and fewer digestive side effects
- Look for third-party testing certifications (USP, NSF, or ConsumerLab) to ensure purity and potency
- Verify the supplement contains the stated amount of elemental magnesium, not just the total compound weight
- Select products in dark, sealed containers to protect from light and moisture degradation
- Avoid products with unnecessary fillers, artificial colors, or allergens that may cause sensitivity
Potential Interactions
Be aware of these potential interactions:
- Antibiotics (tetracyclines, fluoroquinolones): Magnesium can reduce antibiotic absorption - separate by 2-3 hours
- Blood pressure medications (ACE inhibitors, diuretics): May enhance blood pressure lowering effects, increasing risk of hypotension
- Bisphosphonates (alendronate, risedronate): Magnesium reduces absorption - separate by at least 2 hours
- Proton pump inhibitors (omeprazole, pantoprazole): Long-term PPI use can reduce magnesium absorption, potentially requiring higher doses
- Thyroid medications (levothyroxine): Magnesium may reduce thyroid hormone absorption - separate by 4 hours
- Diuretics (furosemide, thiazides): Can increase magnesium loss through kidneys, potentially requiring supplementation monitoring
- Zinc supplements: High doses of magnesium may interfere with zinc absorption when taken together
Who Should Avoid This Supplement
- Individuals with severe kidney disease or kidney failure, as impaired kidney function can lead to dangerous magnesium accumulation
- People with myasthenia gravis, as magnesium can worsen muscle weakness and respiratory depression
- Those with heart block or severe heart rhythm disorders, since high magnesium levels can affect cardiac conduction
- Individuals with active bowel obstructions or severe inflammatory bowel conditions during acute flares
Recommended by Experts
“Part of daily stack”
“Uses magnesium glycinate for muscle and nervous system support”
“Takes 140mg-2g before bed for sleep”
“Takes nightly as 'relaxation mineral' for sleep quality”
“Takes before bed for sleep enhancement, uses SlowMag and Magtein brands”
Frequently Asked Questions
Take magnesium in the evening or before bed, as it can promote relaxation and better sleep quality. If taking multiple doses, spread them throughout the day to improve absorption and reduce digestive upset.
Common signs include muscle cramps, fatigue, irregular heartbeat, and poor sleep quality. However, blood tests aren't always reliable since most magnesium is stored in bones and tissues, so discuss symptoms with your healthcare provider.
While foods like leafy greens, nuts, seeds, and whole grains provide magnesium, soil depletion and processing have reduced levels in many foods. Adults 50+ often benefit from supplementation due to decreased absorption and increased needs.
Magnesium draws water into the intestines and can have a laxative effect, especially with forms like magnesium oxide. Start with lower doses and choose gentler forms like glycinate to minimize digestive issues.
Some people notice improved sleep and reduced muscle cramps within days to weeks, while benefits for blood pressure and metabolic markers typically take 6-12 weeks of consistent use to become apparent.
Yes, magnesium supplementation is generally safe for long-term use when staying within recommended dosages (350mg daily from supplements). Regular monitoring with your healthcare provider is advisable, especially if you have kidney concerns.