Magnesium Supplements

Research into the health benefits of magnesium beyond preventing deficiency are ongoing. Although there is not enough evidence to prove that the mineral is beneficial for any particular concern, medical professionals may recommend magnesium to individuals who have or are at risk for certain conditions. Specifically, magnesium supplements are sometimes used to help manage type 2 diabetes and to promote heart and bone health.

Magnesium has a number of important jobs in the human body. Along with calcium, magnesium is needed for strong, healthy teeth and bones. Plus, magnesium plays a role in the production of proteins and DNA. In addition, magnesium acts as a regulator for the nervous system, the cardiovascular system and blood sugar levels.

Start your search for magnesium supplements by focusing on products that provide the right amount of the mineral for your needs. The strength of magnesium supplements is measured in milligrams (mg) and typically ranges from 200 to 500 mg. Magnesium supplements are available in a number of forms, including tablets, capsules, caplets, softgels, liquids and powders.

The benefits of magnesium supplements include improvements in mood, reductions in muscle spasms and stronger bones. While getting enough magnesium every day is the most crucial factor in optimizing these benefits, the timing of your daily dose can also be important. Some prescription medications may interact with magnesium too, and magnesium should be taken separately from these medications.

To maximize magnesium's effects on anxiety, depression and other mental health conditions, you may consider spreading your dose throughout the day to maintain stable levels. Taking magnesium 30 minutes before bedtime can help with insomnia, and dosing when you feel the onset of muscle twitching may stop cramps from occurring. Follow the product's package instructions to ensure that you're using magnesium correctly for your needs.

Most forms of magnesium help calm your mind, especially if you don't get enough magnesium in your diet. Magnesium taurate or magnesium glycinate may work better for anxiety and depression though, making them some of the best magnesium supplements for mental health and mood support. 

Some side effects of magnesium supplements occur when taken in excessive amounts. Magnesium citrate, for example, helps relieve constipation because the excess magnesium draws water into your intestines, encouraging bowel movements. These side effects aren't usually harmful, but you can minimize them by limiting your intake to no more than 420mg of magnesium from all sources per day for men or 320mg for women. 

See your primary care physician if you're unsure which is the best magnesium supplement for you, or what dosage to take to maximize your well-being.