Magnesium scientific approach
Magnesium Supplementation: Scientific Overview
Importance of Magnesium
· Involved in over 300 enzymatic reactions
· Supports energy production, DNA/RNA synthesis, and protein formation
· Regulates muscle and nerve function, blood glucose, and blood pressure
· 50–60% stored in bones, contributing to skeletal strength
Evidence-Based Uses
|
Health Benefit |
Scientific Support |
|
Cardiovascular health |
Regulates blood pressure and heart rhythm |
|
Bone health |
Enhances calcium metabolism and bone density |
|
Migraine relief |
May reduce frequency and severity |
|
Constipation |
Acts as an osmotic laxative (e.g., citrate, oxide) |
|
Type 2 diabetes |
Improves insulin sensitivity |
|
PMS and mood |
May ease anxiety and premenstrual symptoms |
|
Muscle cramps |
Supports neuromuscular function |
Recommended Dosage
|
Group |
Daily Intake (RDI) |
|
Adult men (31+) |
420 mg/day |
|
Adult women (31+) |
320–350 mg/day |
|
Pregnant women |
350–360 mg/day |
|
Breastfeeding women |
310–320 mg/day |
· Supplemental Upper Limit: 350 mg/day unless medically supervised
· Common doses: 100–500 mg/day depending on need
· Preferred forms: Magnesium citrate, glycinate (better absorption)
Usage Tips
· Split doses for better absorption and fewer GI side effects
· Avoid interactions with antibiotics, diuretics, and heart medications
· Prioritize food sources: leafy greens, nuts, seeds, whole grains