magnesium & its benefits

Magnesium is one of the most underrated minerals for better musculoskeletal health.  Before medical school, I always thought it was just a random element on the periodic table.  Little did I know it was a cofactor in over 300 reactions in our bodies.  It even activates vitamin D to help us build bone.

Where do we get it from?

Magnesium can be obtained from foods such as spinach, nuts, and whole grains or taken as a supplement.  It's always best to obtain it from food, but supplementation may sometimes be needed.  There is even a study that suggests that up to 50% of people in the US could be magnesium depleted partly due to the American diet and modern farming techniques.

What are the different types of magnesium supplements?

Magnesium glycinate is a favorite  for sleep; it not only promotes muscle relaxation, but the glycine in it can increase serotonin levels, which may also help you fall asleep.

Magnesium threonate may support mental clarity, as it crosses the blood-brain barrier.

Magnesium citrate is used by medical professionals for bowel motility.  

Magnesium sulfate, also known as Epsom salt, may help with muscle soreness.

What are the potential side effects?  

Excessive intake of magnesium can cause gastrointestinal upset and drowsiness, among other issues.

Always check with your doctor before starting magnesium or any new supplement to see if it is right for you.

What is the data?  

While more high-quality long-term studies are needed on the use of magnesium supplementation for things like sleep, there is some data which suggests it helps keep muscle healthy.   I can tell you from personal experience that taking magnesium glycinate has definitely helped me with both muscle relaxation and sleep.  I take ~300 mg nightly.