Magnesium Supplements: Is It Good To Take Magnesium Daily?

Is it good to take magnesium daily? Is it healthy to take magnesium supplements daily? These are questions being asked frequently in an increasingly busy and stressful world.

As life gets more hectic, it’s important to know whether or not you’re getting enough of this essential mineral in your diet and if taking a supplement would be beneficial. 

Magnesium plays a role in all kinds of bodily processes and has been linked to numerous health benefits.

In this article we’ll explore the ins and outs of taking magnesium supplements, so you can make an informed decision about whether or not adding magnesium supplements to your daily routine is right for you.

What Does Magnesium Do For the Body?

Magnesium is necessary for our everyday health and well-being. It helps the body in many vital ways, from aiding in building bones to regulating muscle and nerve function.

Magnesium plays a key role in energy production and the metabolism of other important minerals such as calcium and phosphorus while regulating glucose control. Our insulin sensitivity is greatly affected by our magnesium levels.

Studies have shown that dietary magnesium can help reduce high blood pressure and improve blood flow, leading to a lower risk of stroke and detecting cardiovascular disease earlier.

Did you know that magnesium works to regulate neurotransmitters that impact mood? Getting enough magnesium can help with symptoms associated with anxiety, worry, and depression.

Studies have revealed that many who struggle with severe anxiety and depression often test positive for inadequately low levels of magnesium or magnesium deficiency.

Experts are saying that magnesium supplements may help with reducing insomnia symptoms since it has been linked to improved sleep performance.

Making sure to have enough magnesium has become increasingly popular in the wellness industry over the past number of years.

Should You Be Taking Magnesium Supplements?

Magnesium has been touted as a miracle mineral with the ability to improve energy levels, mood, and help with muscle recovery after exercise. It’s no wonder why so many are beginning to explore taking magnesium supplements. 

If you have been struggling with stress, feeling fatigued, or experiencing muscle cramps, magnesium supplements may be worth considering.

Speak with your healthcare provider about checking your magnesium levels to see if magnesium supplements might just be what your body needs.

How Common is Low Magnesium?

Low magnesium is surprisingly common. It’s estimated that up to 75% of adults in the US have inadequate levels of magnesium in their diets due to depleted soils, poor food choices, taking certain medications, and stress.

That’s right! Stress depletes magnesium, so even if your magnesium intake is adequate through the foods you eat, it might not be enough magnesium to handle your levels of stress.

Not having enough magnesium often goes undetected because the symptoms aren’t always clear. People of all ages can suffer from a deficiency in this mineral.

As mentioned, it’s not unusual to have low magnesium levels due to poor eating habits, stress, and the use of certain medications.

Those who are dealing with chronic health conditions tend to be at greater risk for low magnesium and magnesium deficiency.

Many people are unaware that they’re deficient since it is not typically tested for during routine blood tests. Magnesium deficiency can result in issues such as fatigue, anxiety, digestive problems, and more.

If you suspect low magnesium, speak to your healthcare provider. Taking steps to improve your dietary choices and adopting proper supplementation can help you stay on top of your magnesium levels and good health.

Symptoms Of Magnesium Deficiency

Symptoms of magnesium deficiency range from mild to severe and might include any or all of the following:

If left untreated for a long period of time, magnesium deficiency can lead to serious health complications.

It’s important to note that certain medications, such as antibiotics and diuretics, can deplete your body’s magnesium levels. Eating a healthy diet full of magnesium-rich foods can help to offset this. 

If you think you may be suffering from magnesium deficiency, be sure to talk to your doctor who can help with diagnosis and treatment.

Should Healthy People Take Magnesium Supplements?

It’s possible to get adequate amounts of magnesium through magnesium-rich or fortified foods. That being said, even most healthy people don’t get enough of this essential mineral through diet alone.

Lifestyle habits of even healthy people can greatly interfere with the absorption of magnesium through magnesium-rich food sources. 

Even if you’re managing to get enough of this essential nutrient through food sources, it’s quite possible that taking an extra supplement could provide additional benefits.

Many studies have shown that magnesium supplements can support heart health by lowering blood pressure and cholesterol levels, regulating insulin sensitivity, as well as improve bone density and physical movement.

Magnesium has proven beneficial in regulating sleep patterns, boosting mood, and greatly reducing stress levels.

Always consult with your healthcare provider if you have concerns about your magnesium intake to ensure that you make the right decision for yourself.

Side Effects

Taking magnesium supplements may seem like a harmless way to increase your intake of this essential mineral. However, it’s important to recognize that taking too much of any supplement can have potential side effects.

Mild symptoms of over-supplementing with magnesium may include diarrhea, stomach cramping, nausea, or even an irregular heartbeat.

If you find yourself experiencing any of these symptoms while taking magnesium supplements, talk to your doctor immediately.

When taken in proper doses, magnesium can be a useful addition to anyone’s health and wellness routine.

Is Taking a Magnesium Supplement Safe?

Generally speaking, magnesium supplements are quite safe and side effects are rare. There are certain people that should use extreme caution or avoid magnesium supplements altogether.

This includes individuals with certain kidney issues, as their kidneys may not be able to stay up to the task of managing excessive magnesium levels.

Those with diagnosed bowel problems or stomach ulcers also need to be very cautious when it comes to magnesium supplements.

Those taking medications that interact with magnesium can also have difficulties, so it’s best to ask your doctor before incorporating a supplement into your routine should you be taking any prescribed or over-the-counter medications.

Pregnant and nursing women should avoid taking magnesium without medical advice, as side effects in this population could be serious.

People taking a course of antibiotics or on certain diuretics should also speak with their doctor when considering magnesium supplements due to potential known interactions.

In summary, although many people can safely take a daily magnesium supplement, there are those who definitely should exercise caution. Always check with your healthcare provider first!

What Happens if I Take Too Much Magnesium?

If you happen to take too much magnesium, you might experience some unpleasant but short-term side effects, such as nausea and diarrhea.

You may also feel lightheadedness or dizziness due to the effects of excess magnesium on your calcium levels.

The symptoms of too much magnesium can also vary depending on the type of magnesium you took and how much was consumed. Some are more severe than others.

In rare cases, an overdose of magnesium can be harmful and lead to severe problems such as breathing difficulties, artery damage, an irregular heartbeat, and even kidney problems.

It’s important to consult with your doctor or healthcare provider if you think you’ve taken too much magnesium or if you experience any worrisome side effects after taking it.

Types Of Magnesium Supplements

When considering adding magnesium supplements to increase your magnesium intake, it’s not as simple as just going out and purchasing a supplement.

Magnesium supplements come in various types. The four main types of magnesium are magnesium gluconate, magnesium oxide, magnesium citrate, and magnesium chloride.

Each type not only has a wide range of different effects on the body but also varies in terms of potency and absorbability.

Magnesium Gluconate

Magnesium gluconate is a naturally occurring salt that combines magnesium with gluconic acid. It is highly absorbable and helps to replenish the body’s magnesium levels, which can become depleted due to certain lifestyle choices like unhealthy diets and high amounts of stress.

One of its primary uses is in dietary supplements, as it can help to counteract fatigue and support metabolic function. Beyond this, it may also be helpful to those who are looking to maintain bone and joint health or looking for help with digestion issues such as constipation.

Ultimately, whether you’re participating in intense exercise or just living the day-to-day grind, magnesium gluconate is a great way to keep your body’s essential minerals in balance!

Magnesium Oxide

Magnesium oxide is a supplement known for its wide-ranging health benefits. It’s created by combining an oxide of magnesium with oxygen molecules. It works to restore magnesium levels when they run low in the body.

Thanks to the presence of magnesium in its composition, magnesium oxide can help improve digestion, strengthen bones, reduce fatigue, anxiety, and stress and improve heart health.

Magnesium oxide can also help improve energy metabolism, which increases caloric burning as well as overall physical performance.

Recovering from a sports injury? Magnesium oxide may be beneficial for reducing inflammation and pain as well as aiding in recovery time.

It’s considered safe and side effect free when taken properly, making it a great natural solution for improving health.

However, it may not be suitable for those with specific medical conditions, so please consult with your doctor first to ensure that it won’t interfere with any other medications you are taking.

Magnesium Citrate

Magnesium citrate is highly absorbable and well tolerated by the body, in part because it consists of two components: magnesium cations (positively charged ions) and citric acid.

The citric acid component can be beneficial since it helps increase water absorption in the digestive system, which can help make digestion more efficient.

Aside from being used as a dietary supplement, magnesium citrate is also often used as a laxative to help treat occasional constipation or colon discomfort.

Not only does it help to draw water into the stool itself—making it softer—but it also helps stimulate peristalsis so that your body can expel it more efficiently. 

It’s commonly used to maintain healthy bones, regulate blood pressure and keep nerves functioning optimally.

Magnesium citrate is also known to have various other benefits such as alleviating muscle fatigue, reducing stress levels, and improving digestion.

Magnesium Chloride

Magnesium chloride supplements are mineral supplements that provide people with sourced magnesium ions, beneficial to overall health in our bodies. Its properties make it particularly bioavailable, meaning it is readily absorbed by the body, providing efficient delivery with greater benefits.

Studies have proven that magnesium chloride can aid in reducing symptoms of stress or anxiety, improve brain function, support heart health and even build muscle.

Individuals suffering from chronic illnesses such as diabetes or asthma also stand to benefit immensely from supplementing magnesium chloride into their regular regimen as studies suggest it can play an important role in decreasing inflammation levels and restoring balance, having a powerful impact on overall insulin sensitivity.

Is It Good to Take Magnesium Daily? Here are the Recommended Daily Amounts

It’s important to understand the daily recommended amount of magnesium supplements so as to ensure your body receives enough of this essential mineral.

The current daily recommended amount for adults is around 400 mg daily for males and 310 mg for females. This number may vary based on age and other factors.

For example, men over the age of 30 should aim for 420 mg a day, and women over 30 may need to increase their intake to 320 mg per day.

By adhering to these recommendations, and working with your healthcare provider, you can safely reap the benefits of this powerful and most vital mineral!

The Bottom Line

After reading this article, you now know the answer to the question “Is it good to take magnesium daily?” is a yes according to the experts. That’s of course as long as you do not fall into the category of the select few that must proceed with caution when it comes to magnesium supplements.

Working with your doctor ensures that you will safely reap all the amazing benefits of this vital mineral. For more great health information and tips, be sure to check out our Health and Nutrition BLOG.

Want to be sure you’re getting the highest quality products for your health journey? You’ll find everything you need over at our product page. Here’s to looking and feeling your best! 

Magnesium deficiency is linked to stress, diabetes, heart disease, osteoporosis, chronic fatigue syndrome, depression, anxiety, trouble sleeping, sore muscles, migraines, and many more debilitating health conditions.

If your body needs magnesium, you want the most beneficial kind your body can actually absorb. Organixx Magnesium 7 gives you seven (7) of the very best, most bioavailable types of elemental magnesium available.

Magnesium Supplement
What You Need to Know About Magnesium for Depression and Anxiety

Do you worry about things constantly? Does persistent stress keep you from relaxing, even at the end of your workday? Do you have trouble falling or staying asleep? If so, then you could be suffering from anxiety that, if left to run its course, could end up snowballing into a lifetime of chronic illness.

Roughly 40 million Americans suffer from anxiety disorders that, in many cases, started off as routine bouts of stress and anxiety that were shrugged off as being part of life. Consequently, it piled on to the point of inducing panic attacks, obsessive-compulsive disorder (OCD), and even post-traumatic stress disorder (PTSD) [1].

The medical establishment offers pharmaceutical medications and psychotherapy as solutions, but what if the root cause of many cases of depression and anxiety is a mineral deficiency? What if something as simple as consuming more magnesium helped to take the edge off and gave you some daily peace of mind? In this article, we’re exploring some of the research into and the benefits of magnesium for depression and anxiety.

As Magnesium Deficiency Has Increased, So Has Chronic Illness

An increasing volume of research is pointing to magnesium deficiency as the culprit behind a wide range of health problems. The majority of people living in America and Europe are now deficient in magnesium, and the statistics on rising levels of chronic illness all throughout the West reflect that.

More than 600 critical chemical reactions throughout the body require magnesium [2], including:

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And yet most people don’t get nearly enough magnesium from diet alone. Depending on what you eat and how active you are, you could be slightly in the red or deeply deficient in this life-supporting mineral.

Even people who think they’re healthy may not be getting enough magnesium due to chemical exposure, depleted growing soils, and heavy food processing.

Decreasing Magnesium Levels in Food

Refined wheat, for example, only contains about 16% of the original amount of magnesium compared to whole wheat [3]. Many other foods are just as bad or worse, including foods that would otherwise be healthy were it not for various environmental factors that deplete their mineral stores.

Consequently, average magnesium consumption dropped from about 450 milligrams per day in the 19th century and prior to 250 mg or less per day in the 20th and early 21st centuries.

Athletes Need More Magnesium

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If you exercise regularly, you could be even more deficient as athletes require an additional 10-20% more magnesium just to keep up with the baseline levels of everybody else.

Only you know your own body, but if you constantly feel sluggish, worried, stressed, or depressed – especially for no obvious reason – this could be your body telling you that you need more magnesium for anxiety to calm your nervous system, feed your brain, and promote overall feelings of balance, calm, and wellbeing.

Mood Disorders Were Rare in the Early 1900s

Consider the fact that people born around 1900 rarely experienced depression, either in childhood or adulthood. The depression rate was barely one percent.

In 1935, however, it jumped to one percent by the time a person reached 15 years old, and two percent by the time they reached 25. By the age of 45, a comparatively whopping nine percent of those born in 1935 were determined to suffer from depression.

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Depression Rates Jumped to 25% by 1955

These figures all respectively increased for those born in 1955, with six percent of people in this demographic developing depression by the age of 25, and 25% of people born in 1955 developing it at some point throughout the course of their lives.

Depression Today Is a Global Issue

Today, nearly half of all people will develop a depressive disorder, a massive increase that directly corresponds to ever-increasing rates of magnesium deficiency, which is rapidly becoming a global problem.

“Approximately 68% of U.S. adults consume less than the U.S. recommended daily allowance (RDA) of Mg (420 mg / day for men, 320 mg / day for women), with 19% consuming less than half of the RDA,” warned one research study looking into magnesium for depression and anxiety in adults back in 2009 [4].

Signs & Symptoms of Depression

Depression isn’t just feeling sad all the time. The core symptoms of depression include:

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On the emotional side, symptoms may include:

Since the human brain is fueled by magnesium, it makes sense that a lack of it could lead to mood swings, “brain fog,” and over time much more severe health problems if the deficiency persists [5,6].

Science has pegged the lack of magnesium as one of the major contributors to widespread mental illness and other health problems [7].

Depression & Anxiety Are Neuropsychiatric Disorders

Neuropsychiatric disorders (which include depression and anxiety) now account for 36% of all non-communicable illnesses. They are also the leading cause of all disabilities – more than twice that of cardiovascular diseases and cancer – in both the U.S. and Canada.

If you’re not familiar with the terminology, neuropsychiatric disorder is an umbrella term for a wide range of conditions that affect neurology (the nervous system) and psychology. This includes:

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In addition to anxiety and depression, correcting a magnesium deficiency has shown to be helpful with other neuropsychiatric disorders including migraine headaches [8] and ADHD [9].

Most Cases of Major Depression Are Resistant to Drug-Based Treatments

The unfortunate reality of treating mental disorders (including anxiety and depression), is that drugs often don’t work and can actually make things worse in some cases. Studies have found that most cases of major depression (MD) are actually resistant to drug-based treatments anyway, a pathology that’s officially known as treatment-resistant depression [10].

mature-woman-in-consultation-with-female-doctor-sitting-on-examination-table-in doctors-office

Some antidepressant drugs have been shown to provide minimal benefits, but this may be simply because they work to increase magnesium levels in the brain. In other words, magnesium is the active ingredient in the remedy, while said drugs merely act as delivery vehicles to get that magnesium to where it needs to be.

Since there is no pharmaceutical in existence that is free from side effects, it may be worth exploring with your doctor if magnesium supplementation is beneficial for addressing your anxiety or depression.

Magnesium Deficiency Linked to Other Brain & Nervous System Issues

As it turns out, many of the risk factors for depression directly overlap with symptoms of magnesium deficiency. These include things like:

Magnesium deficiency that leads to psychological pathologies can also trigger pathophysiologic mechanisms such as:

Magnesium deficiency also causes calcium channels coupled with N-methyl-D-aspartate (NMDA) to bias towards opening, which in turn causes neuronal injury and neurological dysfunction. This explains why anti-inflammatory substances like TNFα-antagonists, cyclooxygenase inhibition, and omega-3 fatty acids have been shown in studies to also produce antidepressant effects.

man-at-supermarket-shopping-for-healthy-foods-leafy-greens

All that to say if magnesium is lacking, the brain and nervous system can end up going haywire. The good news is that introducing more magnesium through diet and/or supplementation has been shown to produce the opposite effect.

Studies Show Magnesium Can Reduce Feelings of Stress & Improve Mood

One of the first studies on magnesium treatment ever published for agitated depression back in 1921 found that 88% of those who received it had successful outcomes. More recently, a randomized controlled trial found that older adults with type 2 diabetes who took 450mg of magnesium daily improved their mood to the same degree or better than if they took an antidepressant pharmaceutical [11].

Another study that looked at athletes who took magnesium for four weeks found that they experienced dramatic improvements in their ability to run, cycle, and swim during a triathlon. More importantly in terms of brain health, these athletes saw notable decreases in levels of insulin and the stress hormone cortisol, resulting in decreased stress and anxiety [12].

What Is the Best Magnesium for Anxiety and Depression?

paper-listing-different-types-of-magnesium

While more people (including those with anxiety and depression) are becoming aware of the magnesium deficiency epidemic, many of them are confused about how to correct it – especially when there are so many choices out there for magnesium supplements.

As you might expect, not all magnesium supplements are created equal. Many use cheap forms of magnesium that are lacking in bioavailability, while others fail to cover the full spectrum of what magnesium in its different forms has to offer.

Organic vs Inorganic Magnesium

There are two major types of elemental magnesium salts available: organic and inorganic.

Inorganic salts of magnesium include:

Inorganic magnesium salts contain higher concentrations of magnesium, but they are much more difficult for the body to absorb. For example, the body is only able to absorb around 4% of magnesium oxide taken by mouth [13].

Man holding toilet paper roll in bathroom

Magnesium oxide is also more likely to cause diarrhea. Because less of it is absorbed into the body, it leaves more magnesium in the intestine to act as a laxative. This laxative effect is beneficial if you’re constipated, but likely not desirable the rest of the time!

Organic salts have much higher bioavailability. When looking for a quality magnesium supplement, here are some of the best types available.

7 of the Best Types of Magnesium for Bioavailability (Absorption)

1. Magnesium Citrate

Bound with citric acid, this type of magnesium is found naturally in citrus fruits. It’s what gives them their tart, sour flavor. Magnesium citrate is relatively easy to find and highly bioavailable [14].

Taking magnesium citrate for anxiety is a popular natural remedy. It’s also used by people who suffer from constipation as it produces a laxative effect. Magnesium citrate also works as a calming agent to support a healthy mood and relaxation [15].

2. Magnesium Glycinate

Formed by combining elemental magnesium with the amino acid glycine, magnesium glycinate is found in many protein-rich foods such as meat, dairy, fish, and legumes. Like magnesium citrate, it’s easily absorbed and produces a calming effect.

It is commonly sold as a standalone supplement to support healthy inflammation levels and promote rest [16].

3. Magnesium Aspartate

A common ingredient in the muscle-building formula ZMA (zinc magnesium aspartate), magnesium aspartate may be useful for energy generation, muscle creation, and nerve function.

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When combined with zinc and vitamin B6, evidence suggests that magnesium aspartate could aid in hormone balance, exercise recovery, healthy sleep, muscle support, and increased strength.

Made by chelating aspartate, magnesium aspartate is also beneficial for supporting a healthy acid-alkaline balance in the body. It has also been shown to reduce insulin resistance in overweight people with otherwise normal levels of serum and intracellular magnesium [17].

4. Magnesium Malate

When combined with malic acid, magnesium becomes magnesium malate, one of the most highly bioavailable forms of magnesium available [18]. Many people use magnesium malate for depression, migraines, and chronic pain. It also functions as a laxative to promote regular, healthy bowel movements, as well as an antacid for heartburn and an upset stomach [19].

5. Magnesium Orotate

The orotate component of magnesium orotate is a critical component in the construction of bodily genetic material such as DNA [20]. Unlike many of the other forms of magnesium out there, orotate does not produce a strong laxative effect, though it is highly bioavailable.

Its orotic acid component plays a unique role in supporting the energy production pathways found in heart and blood vessel tissue, making it popular among competitive athletes and fitness enthusiasts. Magnesium orotate may also help people with heart disease.

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One study that looked at people with congestive heart failure who took magnesium orotate supplements found that it helped to improve symptom management and survival outcomes better than a placebo. The only downside is that magnesium orotate is generally more expensive than other forms of magnesium.

6. Magnesium Taurate

Made with the amino acid taurine, magnesium taurate is perhaps most known for the role it plays in regulating blood sugar, as well as blood pressure, making it a powerful heart health nutrient.

7. Magnesium Amino Acid Chelate

Derived from the Greek word for “claw,” chelate refers to the combining of organic compounds with inorganic compounds for the purpose of improving bodily uptake of a nutrient. The belief is that chelates bypass the normal digestive process, meaning minerals (in this case magnesium) are deposited directly into the body without having to be processed through the gut.

As you might guess by its name, magnesium amino acid chelate is magnesium bound to amino acids – the building blocks of protein. Another common term for magnesium amino acid chelate is simply “magnesium chelate.”

Some believe magnesium chelate to be the “purest” form of magnesium because its complete ring structure reduces the chance that it will negatively react with fat-soluble vitamins and other minerals in the digestive tract, boosting not only its absorption rate but also its effectiveness.

Recent Research Confirms the Benefit of Magnesium for Depression and Anxiety

Does magnesium help with depression and anxiety? From the available evidence, it appears that magnesium supplementation is well-tolerated and enhances the efficacy of conventional antidepressant treatments.

According to a 2016 review published in the journal Magnesium Research looking into magnesium and depression:

“The mood-improving potential of magnesium compounds have been confirmed by the results of numerous pre-clinical and clinical studies [21].”

A 2017 systematic review examining the effect of magnesium supplementation on subjective anxiety and stress concluded that:

“Existing evidence is suggestive of a beneficial effect of Mg on subjective anxiety in anxiety vulnerable samples [22].”

An even more recent systematic review of the role of magnesium in mental disorders was published in June 2020 in the journal Nutrients. These researchers concluded that “from the available evidence, it emerged that supplementation with magnesium could be beneficial [23].” They also recommended more studies to evaluate the efficacy of magnesium alone and in combination with other drugs (e.g., antidepressants) in order to establish correct use.  

Introducing Organixx Magnesium 7

If you and your doctor have determined that magnesium supplementation is appropriate for you, you might consider a highly bioavailable source of magnesium such as new Magnesium 7 from Organixx.

Magnesium 7 is a premium, broad-spectrum magnesium supplement that includes equal amounts of seven of the best organic types of magnesium. In each 2-capsule serving of Magnesium 7, you get 500 mg of the highest-quality elemental magnesium in “chelated” (bonded) forms for optimal bioavailability.

Magnesium deficiency is linked to stress, diabetes, heart disease, osteoporosis, chronic fatigue syndrome, depression, anxiety, trouble sleeping, sore muscles, migraines, and many more debilitating health conditions.

If your body needs magnesium, you want the most beneficial kind your body can actually absorb. Organixx Magnesium 7 gives you seven (7) of the very best, most bioavailable types of elemental magnesium available.

Magnesium Supplement