Magnesium is an important nutrient in supporting the health of both mom and baby during pregnancy. For pregnant women, magnesium needs increase to 350-400 milligrams per day, depending on age. While some prenatal vitamins contain magnesium, it may not be enough to meet your needs, depending on your diet, so an added magnesium supplement can be helpful.

Mental health. When certain neurological pathways are not functioning correctly, conditions like depression and anxiety may develop. Research from ADD suggests a connection between magnesium and these neurological pathways, therefore magnesium supplementation may help treat these conditions. However, longer, larger clinical trials are needed to determine if this claim holds weight. Can Magnesium Help with Sleep? Due to its tolerability, many are able to dose at higher amounts with minimal gastrointestinal distress and other side effects when compared to other forms of magnesium, making magnesium glycinate the preferred type for correcting deficiencies. Unlike many other supplements, this one can be taken on an empty stomach. As a result, you can easily take it just before bed and it may help keep nighttime cramps at bay.MegaFood’s Magnesium supplement is tested for more than 125 pesticides and herbicides, as well as quality-verified and certified non-GMO, vegan, and gluten-free. Individuals who have experienced alcohol dependence may have a difficult time maintaining adequate magnesium levels. This may be due to gastrointestinal problems such as vomiting or diarrhea, kidney failure causing excessive magnesium excretion through the urine, phosphate depletion or vitamin D deficiency. Research indicates that taking a magnesium supplement may improve liver function and increase muscle strength. Bone Health. It’s estimated that 60% of the body’s magnesium is stored in bones, making it a massive contributor to bone health [1] Magnesium. Harvard T.H. Chan School of Public Health. Accessed 5/13/2022. . The mineral also takes part in bone-building cell activity and calcium regulation through the parathyroid hormone, and is known to impact the concentration of vitamin D in the body, which also contributes to maintaining bone health. In some cases, a magnesium deficiency is thought to lead to an increased risk of osteoporosis. years: 420 milligrams (males), 320 milligrams (females), 360 milligrams (pregnancy), 320 milligrams (lactation)

There is no specific type of magnesium supplement that is universally considered the best for weight loss. Zhang Y, Xun P, Wang R, Mao L, He K. Can Magnesium Enhance Exercise Performance? Nutrients. 2017; 9(9):946. https://doi.org/10.3390/nu9090946 Magnesium L-threonate: Studied for cognitive health due to its ability to cross the blood-brain barrier.Magnesium glycinate: Typically well tolerated at high doses, magnesium glycinate is a suitable option for treating magnesium deficiencies. The amino acid glycine may enhance the quality of sleep in humans, which may make it a good option for sleep and relaxation. In this form, the magnesium is bound to glycine to form chelated magnesium, which is absorbed better than other forms of magnesium. While some studies suggest that magnesium may indirectly support weight management by helping regulate blood sugar and metabolism, it’s not a standalone solution for weight loss. Araújo CAL, et al. (2020). Oral magnesium supplementation for leg cramps in pregnancy-An observational controlled trial. People taking certain medications: Magnesium supplements have the potential to interact with a number of medications. Such medications include diuretics, Proton Pump Inhibitors (PPIs), antibiotics, and bisphosphonates. If you are taking any of the above medication types, it is important to discuss any magnesium supplementation with a healthcare provider before starting one to ensure safety. How We Select Supplements

USDA, Agricultural Research Service, 2019. Usual Nutrient Intake from Food and Beverages, by Gender and Age, What We Eat in America, NHANES 2013-2016 Available http://www.ars.usda.gov/nea/bhnrc/fsrg Shopping for a magnesium supplement can be overwhelming. Not only can a magnesium supplement come in a tablet, capsule, cream, or powder, but that same supplement can come in a variety of different forms. Different magnesium forms include magnesium glycinate, citrate, threonate, malate, and chloride. At 150 milligrams per capsule, Pure Encapsulations Magnesium Citrate can be a good option to treat a magnesium deficiency or constipation when directed by a healthcare professional. Typical side effects of magnesium citrate include cramping, gas, and nausea, so be on the lookout for those and share any issues with a healthcare provider. Boyle NB. (2017). The effects of magnesium supplementation on subjective anxiety and stress — a systematic review.Magnesium supplements, particularly magnesium citrate, sulfite, hydroxide, and oxide, are thought to be an effective treatment for occasional constipation. Heart health: To help lower blood pressure and reduce the risk of heart disease, magnesium helps to regulate heart rhythm and helps with cardiovascular health. Magnesium, along with other electrolytes, plays an important role in blood pressure regulation. While some research studies have found magnesium supplementation to lower blood pressure, the evidence is inconclusive. In 2022, the FDA approved a health claim stating, “consuming a diet with adequate magnesium may reduce the risk of high blood pressure. However, the evidence is inconsistent and inconclusive.” More research is needed in this area before we can fully understand the effects of magnesium supplementation on the prevention of and treatment of cardiovascular disease, including hypertension. Ong JJY, et al. (2018). Migraine treatment: Current acute medications and their potential mechanisms of action.