It is important to note that the ULs are only referring to magnesium ingested in the form of a supplement or medication and not from food, which can be effectively processed and excreted by the kidneys. It is high doses provided by supplements and medications that can lead to negative side effects and further health problems. Very high doses of magnesium, often in the form of antacids, can cause magnesium toxicity. This is more common in people who consume around 5000 mg of magnesium with antacids. Symptoms of magnesium toxicity include:

While some research exists for the various types of magnesium, most still required more in-depth research. Normal muscle function, including heart muscle: Magnesium is involved in muscle contractions and relaxation, making it necessary for the proper functioning of our muscles. This includes the heart muscle, which relies on magnesium to maintain a steady rhythm and normal blood pressure. People with gastrointestinal issues: Gastrointestinal diseases such as celiac disease, Crohn’s disease, Ulcerative colitis, and irritable bowel syndrome (IBS), may result in malabsorption that can lead to magnesium depletion, so in some cases, magnesium supplementation may be indicated. Additionally, magnesium citrate specifically may help to prevent and alleviate constipation, a common symptom of certain gastrointestinal diseases. Ella Soderholm, RN, MNT, says she primarily uses magnesium "for the beneficial effects it has on gut health, aiding in peristalsis, helping move food through your intestines and prevent[ing] constipation.” People consuming adequate amounts of magnesium-rich foods and beverages: If you are eating a well-balanced diet, you are likely meeting your total magnesium requirements; therefore, additional supplementation is not necessary. Third-party testing does not test to see if a product is effective or safe for everyone, and it does not ensure the supplement will not interact with other supplements or medications.If you are magnesium deficient or have a health condition that puts you at risk for deficiency, a magnesium supplement may be beneficial. Doctors Best was founded in 1990 with the idea to create nutritional supplements rooted in research. From sourcing top-quality ingredients to working with the best manufacturers in the business, their science-based approach to nutrition sets them apart. Noah L, et al. (2021). Effect of magnesium and vitamin B6 supplementation on mental health and quality of life in stressed healthy adults: Post-hoc analysis of a randomized controlled trial. Research supports magnesium oxide for helping constipation, but there is limited research on the effectiveness of magnesium citrate, sulfite, and hydroxide in the management of chronic constipation. 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.

It’s found in foods such as vegetables, whole grains, nuts, and beans. You may become deficient in magnesium if you do not consume enough of these foods regularly or if you have certain health conditions or dietary restrictions. Antibiotics: Magnesium has the potential to bind to certain antibiotics, making them work less effectively. If taking antibiotics such as Declomycin®, Cipro®, Levaquin®, or Vibramycin®, it is advised to take the antibiotic at least two hours before or four to six hours after a supplement containing magnesium.

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Proton pump inhibitors (PPI): The Food and Drug Administration (FDA) advises healthcare providers to measure the serum magnesium level in any patient on long-term PPI treatment as PPIs have been known to cause low levels of serum magnesium.

Although magnesium often flies under the radar, the best magnesium supplements can help with regulating various bodily functions. This silent hero contributes towards muscle function, bone health, nerve transmission and more. However, obtaining an adequate amount of magnesium solely from your diet can be challenging. That's where the best magnesium supplements come in, offering a convenient and effective way of meeting your daily magnesium needs. Barbagallo M, Belvedere M, Dominguez LJ. Magnesium homeostasis and aging. Magnes Res. 2009;22(4):235-246. doi:10.1684/mrh.2009.0187 Magnesium citrate: raises magnesium levels in the body because it may be better absorbed than other types and can help relieve constipation

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Magnesium is generally safe to consume. The NIH states that the upper tolerable limit of magnesium is 350 mg per day for people aged 9 and over. Magnesium has been shown to promote muscle recovery and is also essential for bone formation as it helps maintain bone density – it’s great for patients with signs of osteoporosis! The link between magnesium intake and diabetes risk may be connected to hypomagnesemia, a condition that signifies low levels of magnesium in the body, according to the National Institutes of Health (NIH). More research on magnesium deficiency and the development of type 2 diabetes is needed, though, and the American Diabetes Association notes there’s not enough evidence to say magnesium supplements can improve blood sugar regulation in people with diabetes.