Proprietary Optimised Magnesium Blends
Also known as: Magnesium, Mg, Magnesium supplements, Magnesium blends, Magnesium oxide, Magnesium citrate, Magnesium glycinate
Overview
Magnesium is an essential mineral vital for numerous bodily functions, including muscle and nerve function, blood glucose control, and blood pressure regulation. It is naturally found in foods like dark leafy greens, nuts, and whole grains. Magnesium supplements are commonly used to address deficiencies, support bone health, improve sleep quality, and enhance athletic performance. These supplements come in various forms, each with different bioavailability and absorption rates. For instance, magnesium glycinate and citrate are generally better absorbed than magnesium oxide. Extensive research, including numerous randomized controlled trials (RCTs) and meta-analyses, supports the benefits and safety of magnesium supplementation. It plays a crucial role in over 300 biochemical reactions, making it indispensable for overall health.
Benefits
Magnesium supplementation has several evidence-based benefits. A meta-analysis of 34 RCTs indicates a small but consistent reduction in blood pressure. Supplementation also significantly increases serum magnesium levels, which can improve clinical symptoms in conditions like type 2 diabetes. Higher magnesium intake is associated with a reduced risk of type 2 diabetes and stroke, as shown in cohort studies. Athletes may benefit from enhanced performance due to reduced muscle cramping and improved endurance. Individuals with type 2 diabetes may find it helpful in managing blood glucose levels. The effects of magnesium supplementation can typically be observed within weeks to months of consistent use.
How it works
Magnesium participates in over 300 biochemical reactions, including energy production and muscle contraction. It acts as a cofactor for enzymes involved in glucose metabolism. In the nervous system, it supports nerve function and transmission. Within the muscular system, it is essential for muscle contraction and relaxation. In the cardiovascular system, magnesium helps regulate blood pressure. Its mechanism involves interaction with ion channels and receptors involved in muscle contraction and relaxation. The bioavailability of magnesium varies by form, with magnesium glycinate and citrate generally exhibiting better absorption than magnesium oxide.
Side effects
Magnesium supplementation is generally safe when taken within recommended doses. Common side effects, occurring in more than 5% of users, include gastrointestinal upset and diarrhea. Uncommon side effects (1-5%) may include nausea and vomiting. Rare side effects (less than 1%) can involve allergic reactions. Magnesium may interact with certain antibiotics and blood thinners. It is contraindicated in individuals with kidney disease, as excessive intake can lead to toxicity. Pregnant or breastfeeding women should consult healthcare providers before starting supplementation. It's important to adhere to recommended dosages to minimize the risk of adverse effects.
Dosage
The minimum effective dose of magnesium is typically around 200 mg per day. For general health, the optimal dosage ranges from 200-400 mg per day. The Tolerable Upper Intake Level (UL) is 350 mg per day for adults. It is best taken with meals to reduce gastrointestinal side effects. Magnesium glycinate or citrate are recommended for better absorption. Vitamin D may enhance magnesium absorption. It's important to stay within the recommended dosage range to avoid potential side effects and ensure optimal benefits.
FAQs
What is the best form of magnesium for absorption?
Magnesium glycinate and citrate are often better absorbed than magnesium oxide, making them preferable choices for supplementation.
Can magnesium interact with medications?
Yes, magnesium may interact with certain antibiotics and blood thinners. Consult with a healthcare provider if you are taking other medications.
How long does it take to see benefits from magnesium supplementation?
Benefits from magnesium supplementation can typically be observed within weeks to months of consistent use, depending on the individual and the condition being addressed.
Research Sources
- https://pmc.ncbi.nlm.nih.gov/articles/PMC9065397/ – This meta-analysis of 16 trials involving patients with type 2 diabetes found that magnesium supplementation significantly increased serum magnesium levels without affecting serum calcium. The study highlights the efficacy of magnesium supplementation in improving magnesium status in diabetic patients, although it notes heterogeneity among the included studies.
- https://pmc.ncbi.nlm.nih.gov/articles/PMC5926493/ – This article discusses the importance of magnesium in human health and the factors affecting magnesium homeostasis. It covers the causes and consequences of magnesium deficiency, as well as the potential therapeutic uses of magnesium supplementation. The review emphasizes the need for adequate magnesium intake to maintain overall health and prevent chronic diseases.
- https://www.aafp.org/pubs/afp/issues/2009/0715/p157.html – This resource from American Family Physician provides a concise overview of magnesium and its role in various physiological processes. It discusses the clinical manifestations of magnesium deficiency and the appropriate use of magnesium supplementation in different medical conditions. The article serves as a practical guide for primary care physicians on managing magnesium-related issues in their patients.
- https://bmjopen.bmj.com/content/10/3/e032240 – This meta-analysis of 34 RCTs found that magnesium supplementation reduced blood pressure, although the effect size was small (less than 2 mmHg). The study suggests that while magnesium may have a beneficial effect on blood pressure, the clinical significance of this reduction may be limited due to the small effect size.
- https://bioptimizers.com/shop/products/magnesium-breakthrough – This is a product page for a magnesium supplement. It makes claims about the benefits of magnesium, but it is not a peer-reviewed research article. Therefore, it is not a reliable source of scientific information.
Recommended Articles
Top Fertility Supplements for Women in 2025
By 2025, new FDA-approved fertility supplements, emphasizing organic ingredients, have shown significant effectiveness in aiding conception for women in their 30s.
Barcode-Scanner Apps & Supplements: A Reality Check
Barcode-scanner supplement apps vary in accuracy, especially with proprietary blends, but advancements are improving their reliability.
Legal Pre-Workout Supplements for Athletes
Legal pre-workout supplements like those with caffeine, beta-alanine, and creatine can safely enhance athletic performance without failing doping tests.
Top Testosterone Boosters for Cyclists: A Buyer's Guide
For cyclists, choosing testosterone boosters involves finding scientifically-backed, third-party tested products, with top picks including brands like TestoGen and Prime Male.