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Naturally calm magnesium side effects: 8 Side Effects of Taking Magnesium Supplements

8 Side Effects of Taking Magnesium Supplements

If you’re taking magnesium, let’s talk about the side effects you should know.

Magnesium is one of the most common supplements today. It’s increasingly popular as people become more aware of the many benefits of magnesium.

Most Canadian adults and children could use a magnesium supplement like Natural Calm. In fact, the government of Canada reports that over 34% of Canadians over the age of 19 consume less than the recommended daily amount of the essential mineral, with the prevalence of inadequate intakes rising. 

Magnesium supplements can help fill the gap in our diets and compensate for poor nutrient absorption.

Side Effects of Taking Magnesium

But what are the side effects of taking magnesium supplements? Are there any negative side effects to watch out for? Any positive “side effects” that you love but didn’t anticipate?

For example, sometimes magnesium is reported to cause loose bowel movements, but on the other hand, it helps many people stay regular.  Whether you see this as an unwanted or desired side effect of taking magnesium is entirely personal.

Elevated magnesium levels do offer a wide range of benefits, including (but not limited to) better sleep, improved stress levels, maintenance of healthy blood pressure. You may be wondering, at what cost?

In this post we’ll look at the side effects of taking magnesium, both positive and negative, and explore the pros and cons for different people with different needs and lifestyles. 

In great news, the risks of taking magnesium are exceedingly low for most people. Make sure you take this supplement as directed and you can enjoy the benefits without downsides.

You May Notice Improved Sleep

Dubbed “the sleep mineral”, magnesium is known to improve both the quantity and quality of sleep. Even if your primary reason for taking it isn’t to address a sleep issue, you may notice better sleep as a side effect of taking magnesium.

How does it work? First, magnesium relaxes the mind by activating the parasympathetic branch of the nervous system, allowing the brain to wind down its activity so you can relax and slip into sleep.  

At the same time, magnesium interacts with hormones (cortisol, adrenaline) and neurotransmitters (GABA) to minimize anxiety and stress, which can improve sleep quality. Magnesium also seems to regulate the pineal gland’s release of melatonin, a hormone essential to making us feel sleepy at the right times. 

Magnesium doesn’t only relax the brain. This key mineral also eases the muscles and nerves so you can get a good sleep. By relaxing the body, magnesium relieves a number of conditions that are known to impede sleep, such as digestive issues and restless leg syndrome. Similarly, if chronic pain is keeping you up, magnesium has shown promise in reducing pain associated with arthritis, migraines, back pain, and fibromyalgia. 

More generally, a very prevalent symptom of magnesium deficiency is new or worsened insomnia, and since the majority of Canadians do not get enough magnesium from their diets, it’s very possible that a magnesium supplement could do wonders for your sleep.  

In short, magnesium prepares the body and mind for a good night’s sleep, and works to reduce the effects of health concerns that negatively affect sleep. This is a side effect we can live with!

Magnesium May React with Other Medications

If you take medications, it’s always important to talk to your healthcare provider about any potential negative interactions. Any reaction with medication is an unwanted side effect of taking magnesium.

Although rare, magnesium may interfere with the absorption of certain drugs, reducing their effect. Antibiotics, in particular, require special attention if you are also taking magnesium supplements. It is possible to take both, but magnesium must be taken a minimum of 1 hour before or 2 hours after antibiotics to make sure they are properly absorbed. 

If you take blood pressure medications (calcium channel blockers), note that magnesium may increase the negative effects of the medication itself, diabetic medications, digoxin, levothyroxin, and penicillamine.  

On the other hand, there are medications that deplete your magnesium, in which case it could be important that you supplement to make up for the loss. Some of these include estrogen replacement therapy, the immunosuppressant medication tacrolimus, and some kinds of diuretics.

In general, it is a good, safe practice to ask your doctor about interactions with your medication, no matter what it is that you are taking. 

Loosens Bowel Movements and Relieves Constipation

Some people take magnesium to stay regular — others only notice it as a side effect.

Magnesium has a natural laxative effect and prevents future constipation concerns both by stool softening, and by relaxing the muscles associated with elimination. 

Magnesium citrate works as an osmotic laxative. That is, it pulls water into the intestines, combining with dry stool and making it easier to pass. The addition of water also stimulates bowel motility (motion). One thing that’s important to keep in mind with this is that since the water to loosen stools is pulled from elsewhere in the body, it’s best to drink lots of water to remain hydrated while magnesium does its job.  

Magnesium will also relax the muscles of the intestines, the same way it relaxes muscles everywhere else in the body. This allows for smoother passage through the gastrointestinal tract. 

Early research has suggested that magnesium may relieve certain symptoms of constipation-predominant irritable bowel syndrome (IBS-C), but since this condition presents itself in very different ways in different people, IBS patients are encouraged to consult with their doctors about whether magnesium is the right choice for them.

The unique benefit that magnesium offers is that it is a natural solution for occasional constipation. Laxative medications have the possibility of flushing good bacteria and electrolytes out of your intestines along with waste. Instead of risking this, magnesium simply encourages the normal course of action, without any of the harsh effects of regular laxatives. 

If you notice this side effect of taking magnesium, don’t worry. Just take less or a smaller dose at any one time.

Vomiting and Nausea  

Dramatic side effects, such as nausea or vomiting, are linked to extreme dosage. In very high amounts, magnesium can cause these symptoms. This is called magnesium toxicity, or hypermagnesemia, and we’ll talk about it more a little later. 

Magnesium is an electrolyte that interacts with sodium in the body, particularly during digestion in the small intestine and colon. In large doses, magnesium could interfere with normal digestion, causing some abdominal discomfort or loose stools. However, these symptoms are only associated with excessive magnesium consumption. 

Under normal circumstances, magnesium supplements shouldn’t cause dramatic symptoms. Be sure to always consult your physician before taking a new or unfamiliar supplement, and always follow the dosing guidelines.

Most people should never experience vomiting and nausea as a side effect of taking magnesium properly. 

Improved Stress Levels

Magnesium plays a key role in regulating our stress response, which can be a very positive side effect of taking magnesium (even if it wasn’t your original reason for supplementing).

Simply put, magnesium reduces stress and anxiety by calming the nervous system. This process does involve some complex neurobiology, so we’ll give a quick background on how stress presents itself at the neurological level, and then talk about how magnesium comes into play. 

When the body is in stress, that is, when it has received some kind of signal that it is unsafe or there is something to worry about, the brain releases a number of different hormones associated with this state. The most famous of these are cortisol and adrenaline (formally known as epinephrine). 

While they may be less helpful to us in everyday stressful situations related to work or personal life, these hormones are what make it possible for the body to access the fight or flight response. 

For example, if your body believes you to be in danger, cortisol and epinephrine allow you to quickly recognize the need to take action, and then get your blood pumping and heart racing so you can run away from the threat.  

Although these processes do serve a purpose, it’s unhealthy to have consistently high levels of stress hormones. It is unsustainable and taxing on the body in the long term. Furthermore, sustained states of stress can lead to more prolonged chronic anxiety. 

Enter: magnesium. 

If present in adequate quantity, magnesium will inhibit the production of cortisol and epinephrine by the adrenal glands. This moderation of the hormones helps your brain to regulate feelings of stress in the day to day, and prevent you from falling victim to the vicious cycle that can happen with magnesium deficiency and stress. Magnesium depletion exacerbates stress symptoms, and stress, in turn, depletes magnesium in the body. 

Maintaining good magnesium levels through diet or supplements is a great way to minimize stress! If you notice your sleep has improved since taking magnesium, now you know why.

Magnesium Toxicity

Though overdosing on magnesium is very rare for typical healthy individuals, it can happen, and that’s when one would see side effects like diarrhea, abdominal pain, nausea, and vomiting.  

Magnesium toxicity is called hypermagnesemia, and results from too much magnesium in the blood.

Other symptoms include:

  • Facial flushing 
  • Muscle weakness
  • Low blood pressure
  • Lethargy and fatigue
  • Urine retention 

These symptoms can range from mild to serious. 

Hypermagnesemia poses a relatively low risk since excess magnesium is routinely eliminated by the kidneys through urine, but these unpleasant symptoms (nausea, abdominal pain – the others on the list are rare) may persist while the body works at flushing out the excess. 

Avoiding these side effects comes down to picking the right magnesium supplement and dosage for your individual needs. As the saying goes, “everything in moderation” – your body will absorb magnesium best with regular, moderate doses. Avoiding extreme amounts will help avoid extreme side effects. 

Hypermagnesemia is a dramatic situation. Most of the time, even if you experience some cramping or abdominal discomfort as a result of magnesium supplements, it is just because magnesium has quickly increased gastric motility (passage of food through the body).  

Magnesium citrate, the magnesium formulation used in Natural Calm products, is award winning for a reason. Part of that reason is that it is both easily absorbed, and easy on the digestive system. With normal dosage, you should never experience toxicity as a side effect of taking magnesium. 

Migraine Relief

For many people, migraine relief is their primary reason for taking magnesium — but it can also be a very positive unanticipated side effect.

Magnesium deficiency presents itself in so many ways that it can be hard to officially diagnose. Despite this frustrating fact, research suggests that some people who experience migraines are likely to suffer from magnesium deficiency. 

There’s substantial evidence for magnesium’s potential in treating migraines, with one study by the University of Maryland Medical Centre finding that taking magnesium often could reduce migraine attacks by 41.6%. Other research has spoken to magnesium’s efficacy in treating pain, including migraines, related to menstruation and PMS.  

Over the years, countless people have approaches us to share their stories of how Natural Calm magnesium has helped to reduce their migraine attacks. In fact, Natural Calm Canada’s founder, Linda Bolton, first discovered magnesium because her sister, Debbie, experienced debilitating migraines for a large part of her life. Debbie tried a vast array of treatments to no avail. Magnesium greatly reduced the frequency and intensity of her migraines, and many others share her experience. 

Over the years, magnesium has been recognized more and more as a safe and natural alternative to allopathic medications. 

It works by preventing the dip in serotonin levels associated with low magnesium, which can be a cause of migraines, as well as relaxing blood vessels and thinning blood to mitigate pain during migraines. In addition, it prevents muscle spasms to reduce pain, and promotes restful sleep, both of which are preventative measures for different types of migraines. 

If you’ve just started supplementing and wonder what happened to your migraines, now you know. Less pain is a fabulous side effect of taking magnesium.

Improved Cardiovascular Health

Maybe you’ve decided to take magnesium for the short-term benefits, but improved heart health can be a side effect.

It’s easy to forget that the heart is simply a muscle. Like so many other muscles in the body, its proper functioning is essential to keeping you healthy and happy. If you’ve read about magnesium and muscles before, you can probably guess where this is going.

Magnesium and potassium work together to stimulate and regulate the muscle contractions that make your heart beat, as well as preventing blockages in the arteries by preventing the buildup of calcium and cholesterol on arterial walls. In conjunction, it also acts as a natural blood thinner, to keep blood running smoothly and effectively through the heart. 

If there’s one thing we know by now, it’s that magnesium is a multitasking mineral. The reason it can be such a helpful supplement to people with a range of different health difficulties is because it tends to attack the problem in multiple ways. The same is true of cardiovascular health, where, in addition to acting as a natural statin and muscle relaxant, magnesium also fights high blood pressure. There is a direct connection between blood pressure and magnesium. As magnesium levels in the body go down, blood pressure goes up. 

Keeping up with your daily magnesium requirements can reduce the likelihood of constriction of the blood vessels, allowing for smooth, healthy blood flow and good cardiovascular health.

If your doctor says your blood pressure has improved, it might be a side effect of taking magnesium!

Pros and Cons of Magnesium Supplements

As with anything that we put in our bodies, it’s important to consider every aspect, good and potentially bad, of magnesium supplementation.

The good news is that magnesium is low-risk, and for most people, the benefits greatly outweigh any negative side effects, which are quite rare. In fact, you might notice several positive but unanticipated “side effects”, like the ones we’ve listed here.

We always recommend that you consult your doctor or naturopath if you have specific concerns related to magnesium and your personal health. 

If you’re like most people, you’re not getting enough magnesium from your diet and could benefit from a high-quality, clinically-proven magnesium supplement like Natural Calm.

Available in five fruit flavours and plain (unflavoured), Natural Calm is a great-tasting magnesium supplement backed by tens of thousands of five-star reviews and multiple supplement awards.

Brillia vs CALM – Common Side Effects Of CALM Supplement – Reduce Stress & Anxiety With Brillia

“Studies show that when this protein is out of balance in the body, anxiety, irritability and inattention arise.”

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Available for over 35 years, Natural Vitality CALM claims to promote a “uniquely relaxing experience” using magnesium sourced from the sea. Though considered the leading magnesium brand in the U.S., there are some precautions to take before adding CALM to your regimen. The product comes with several known side effects and its health claims have not been evaluated by the FDA. Let’s explore how CALM works to ease stress and anxiety, its most common side effects, and how the supplement compares to homeopathic medications like Brillia.   

What Is Natural Vitality CALM?

CALM is a magnesium supplement commonly used to ease stress and anxiety. Its proprietary blend contains magnesium carbonate and citric acid. When mixed with water, a chemical reaction occurs to create magnesium citrate. Magnesium citrate is often used as a laxative to treat occasional constipation on a short-term basis, however the manufacturers of CALM claim that their product should not be used as a laxative, but rather as a stress relief aid.1 Some studies do show that magnesium supplementation can reduce psychological distress and anxiety, though usually when combined with other vitamins and minerals.2 Researchers warn that more investigation is warranted. The CALM supplement is available in powder, gummy, or capsule form and there are formulations for either adults or children.  

One troubling aspect about CALM has to do with its ingredients. Because its magnesium is sourced from the sea, CALM contains trace amounts of arsenic and the chemical toxins cadmium and lead, meeting the stringent standards of California’s Prop. 65.3 These chemicals may cause damage to the vital organs of the body as well as the reproductive organs of the body, though CALM claims that these trace amounts of toxins and metals are safe for consumption.4

How CALM Works to Help Anxiety

Magnesium is a crucial nutrient in the body and is needed for more than 300 biochemical reactions.5 In addition to maintaining normal nerve and muscle function, supporting a healthy immune system, and helping bones remain strong, magnesium plays an important role in regulating neurotransmitters, which relay messages throughout the brain and body. A 2017 study on magnesium supplementation found that the nutrient might help reduce anxiety by improving brain function and modulating central and peripheral endocrine responses.6

Brillia’s Active Ingredient

Brillia is a non-prescription medication that uniquely combines antibody science with homeopathy to gently and impactfully reduce symptoms of anxiety. Brillia’s active ingredient consists of antibodies to the brain-specific S100B protein, which plays an important role in mood regulation and neuroplasticity. Studies show that when this protein is out of balance in the body, anxiety, irritability and inattention arise.7  

How Brillia Works to Help Anxiety Symptoms

During stressful or anxiety-producing situations, our bodies release the S100B protein, which binds to a specific target enzyme in the brain to instigate symptoms like irritability, low mood, and excitability. Brillia’s antibody ingredient reduces these symptoms by efficiently targeting and attaching to the S100B protein and changing its shape so it cannot bind to its target. Hence, the medication helps to reduce anxiety symptoms from manifesting, unlike CALM where magnesium helps to counteract the symptoms after they have already happened. This is a more efficient method to help users stay calm and composed when facing stressful circumstances. This safe and targeted approach allows Brillia to work without impacting any other systems in the body or causing harmful side effects. Even more, if you are already taking other medications or supplements, Brillia can be safely added to your regimen without worry because there are no contraindications associated with the medication. Some users have even chosen to use Brillia in place of their anxiety medications or in combination with them to avoid increasing their dosage, although stopping a medication should always be handled with care and under the direction of your physician. 

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Differences Between Brillia & CALM 

Although both Brillia and CALM are available without an official diagnosis or prescription, there are many differences between the two products. While Brillia does contain magnesium, its magnesium content is pharmaceutical grade and not sourced from the sea. This allows users to experience the benefits of antibodies and magnesium without harsh side effects. Meanwhile, several adverse effects have been flagged for CALM, especially when taken regularly. Studies8 show that high doses of magnesium can result in nausea, abdominal cramping and/or diarrhea and on the Natural Vitality FAQs page9, the manufacturers note that those with sensitive digestive systems may need to consult their physician. It is also unclear if CALM is safe to use while pregnant, nursing, or taking other prescription medications. The trace amounts of heavy metals and toxins within the supplement may lead many to take precautions before using. Conversely, Brillia is such a gentle and impactful product that has no contraindications and it can be taken by children as well as adults. Brillia will not cause an upset stomach upset, nor will it cause weight loss or weight changes. There is no drowsiness associated with taking Brillia either, although several reviewers have noted that CALM makes them sleepy.

Another unique factor about taking Brillia is its 5-Pillar approach, which combines antibody science with healthy lifestyle habits for whole-body health. Brillia works best when users eat healthily, get adequate sleep, practice relaxation and mindfulness strategies, and control their screen time, along with other healthy choices. A plethora of resources can be found at the Brillia blog to support a growing community of avid users who take Brillia to cope with life’s stressors and lead more balanced lives.

Learn more about how Brillia works.

ABOUT THE AUTHOR: Erica Garza

Erica Garza is an author and essayist from Los Angeles. She holds an MFA from Columbia University and a certificate in Narrative Therapy. Her writing has appeared in TIME, Health, Glamour, Good Housekeeping, Women’s Health, and VICE.

Resources:

1https://medlineplus.gov/druginfo/meds/a619019.html, 2https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2959081/, 3https://naturalcalm.ca/Faq/does-natural-calm-contain-arsenic/, 4https://naturalcalm.ca/Faq/heavy-metals-toxins-natural-calm/, 5https://www.sciencedirect.com/science/article/pii/B9780128042397000317, 6https://medlineplus.gov/ency/article/002423.htm, 7https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5452159/, 8https://pubmed.ncbi.nlm.nih.gov/23972702, 9https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-answers/magnesium-supplements/faq-20466270, 10https://www.naturalvitality.com/natural-calm-faqs

does it help with depression and anxiety, effectiveness, is it worth taking?

At the same time, the effectiveness of supplements with this trace element as sedative drugs has not been proven.

Even before 2020, anxiety disorders were common health problems. COVID-19 pandemicand the events of the past month have worsened the situation.

Go see a doctor

Our articles are written with love for evidence-based medicine. We refer to authoritative sources and go to doctors with a good reputation for comments. But remember: the responsibility for your health lies with you and your doctor. We don’t write prescriptions, we give recommendations. Relying on our point of view or not is up to you.

Since millions of people on Earth need sedatives every day, scientists are trying to create new effective anti-anxiety drugs that would not cause side effects and would be shown to children, pregnant women, and the elderly. They consider magnesium supplements as one of such means.

According to the State Register of Medicines, several dozens of magnesium preparations, both domestic and foreign, are registered in Russia. Several dietary supplements with magnesium are also registered in the Rospotrebnadzor database.

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In many drugs and supplements, magnesium is combined with other bioactive components: minerals, vitamins, brewer’s yeast. A combination of magnesium and vitamin B6 is usually tried as a sedative.

Russian magnesium preparation from Pharmstandard-UfaVITA. Source: “Eapteka” German preparation of magnesium. Source: Eapteka

How magnesium and anxiety are related

Mg²+ is important for the human body. The trace element is involved in the synthesis of nucleic acids, energy metabolism, insulin release, muscle contractions.

In the 1980s, scientists discovered that Mg²+ affects the functioning of the central nervous system.

There are two main neurotransmitters in the human brain – excitatory glutamate and inhibitory CNS activity gamma-aminobutyric acid, GABA.

Theoretical studies have shown that when the neurons involved in glutamate are too active, a person becomes anxious. Magnesium weakens the action of glutamate. And at the same time, it enhances the effect of GABA on nerve cells, which is important for combating stress, because when GABA is not enough, a person is anxious.

Studies have also shown that stress depletes magnesium, and low levels of the trace element lead to stress. When a person is under stress, he produces special hormones that help him survive in a difficult situation. They activate the cardiovascular and respiratory systems, increase brain activity.

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But stress hormones work in such a way that they reduce the concentration of magnesium in the blood serum and lead to its loss in the urine. The endocrine glands that produce stress hormones are sensitive to magnesium deficiency: when the level of the microelement decreases, they work more actively. And gradually, there are more and more stress hormones, and the body continues to lose magnesium and become “nervous”. A vicious circle closes: stress – loss of magnesium – increased stress – additional losses of the microelement.

In other words, magnesium regulates the functioning of the nervous system in such a way that it prevents the negative effects of stress and the development of anxiety. Therefore, scientists have suggested that micronutrient supplementation may be useful for treating anxiety.

Is Magnesium Effective in Combating Anxiety

In 2017 Nutrients published a review article that analyzed the scientific literature available at the time on the effects of magnesium supplementation in treating anxiety. In total, the authors of the review found 6573 publications on this topic. But the review included only double-blind randomized clinical trials, RCTs, in which people with mild anxiety participated without serious physical illnesses and identified depletion of magnesium reserves in the body.

According to the rules of the RCT, one group of volunteers takes the study drug, the second – a placebo or a drug with proven efficacy. Who got a placebo or a drug with recognized efficacy, and who got the study drug, neither the volunteers nor the doctors know.

Eight were selected from 6573 studies according to RCT criteria. But they also turned out to be unreliable: they all had at least one of the three shortcomings.

Problems with statistical processing of results. Six out of eight studies assessed the effectiveness of treatment using the Hamilton Anxiety Scale – HAM-A. The authors of the review indicate that the use of this scale is associated with errors in data processing.

No placebo control. Three studies compared magnesium supplements to other drugs rather than placebo. The lack of “dummy” control reduces the reliability of studies, since the assessment of the placebo effect is important in the development of methods for treating psychiatric conditions – anxiety, depression, addictions. At the same time, all studies with a placebo group analyzed by the authors of the review showed that the effectiveness of the “dummy” is comparable to the effectiveness of magnesium preparations.

/placebo-effect/

They say the placebo effect doesn’t work for everyone, right?

The use of magnesium in combination with other bioactive compounds. Only one study out of eight used magnesium by itself. In all the rest, the trace element was supplemented with vitamin B6 or medicinal plants. Vitamin B6 can alter the functioning of neurotransmitters involved in the development of anxiety.

Instructions for medical use “Magne B6″PDF, 40.7 KB

The review authors concluded that magnesium has not been proven effective in treating even mild anxiety. Those clinical studies that seem to meet modern quality standards, upon careful examination, turn out to be not completely reliable.

Since the review was published, the situation with studies of the relationship between magnesium and anxiety has not changed.

Examine.com, an independent database of dietary supplements, lists only one study in March 2022 on the effects of magnesium on anxiety. But it is dedicated to the treatment of premenstrual syndrome, not stress and background anxiety.

Published in PLoS One in 2018, claims to be a randomized and blinded trial and proves the effectiveness of magnesium supplements for treating anxiety. But in fact, in the experiment, magnesium and magnesium + vitamin B6 were compared in a blind, randomized method.

Stress suppression efficacy of magnesium and magnesium in combination with vitamin B6 was approximately the same. But the study did not evaluate either placebo or other anti-anxiety agents. Therefore, it cannot be argued that the stress in the volunteers in the experiment decreased due to the intake of magnesium. Perhaps their condition has improved over time or for some other reason.

A 2021 study demonstrated the effectiveness of magnesium against social stress induced by the Trier Social Stress Test – TSST. Volunteers gave a speech introducing themselves as candidates for employment, and then performed mathematical operations. They did it in front of a jury, which was a major stressor.

The study was randomized: volunteers were assigned to groups at random. A placebo control was used: 25 out of 100 people received a dummy tablet instead of a magnesium preparation.

An experimental group of 75 people was divided into three subgroups. All subgroups received magnesium, vitamins B6, B9 and B12. The difference between the subgroups was in the supplementation of green tea and rhodiola extracts.

The results of the experiment showed that the combination of magnesium, vitamins B6, B9, B12, green tea extracts and Rhodiola has the highest effectiveness against stress. That is, the study does not prove the effectiveness of magnesium: it is possible that stress in participants decreased due to the action of vitamins or herbal extracts.

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Do I need to take magnesium to calm down

Magnesium preparations registered in Russia do not belong to the group of sedatives. Even those manufacturers who advertise their drugs as a means of combating anxiety honestly indicate that the medicine helps with anxiety only if it arose against the background of a trace element deficiency.

The official website of Magne B6 indicates that it is effective for magnesium deficiency

If we open the instructions posted on this site, we will see that the indication for the use of the drug is an established magnesium deficiency, which may be accompanied by irritability and insomnia.

Established magnesium deficiency, or hypomagnesemia, may be asymptomatic. But it usually manifests itself with trembling, convulsions, and heart rhythm disturbances. Hypomagnesemia develops against the background of hunger, taking certain medications and serious illnesses – for example, Crohn’s disease, acute pancreatitis, alcoholism.

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You can’t self-diagnose magnesium deficiency. Such a diagnosis can only be made by a doctor based on tests. True, the manufacturers of Magne B6 posted a special questionnaire on their website, with the help of which one can suspect a lack of a microelement. However, as if by chance, they warn that the test results are not a diagnosis, and for a reliable detection of trace element deficiency, you should consult a doctor.

Magnesium Deficiency QuestionnairePDF, 40.7 KB

The effect of magnesium on anxiety has only been shown in basic research. There is no reliable clinical evidence of the effectiveness of micronutrient therapy for anxiety disorders.

Clinical Guidelines for the Diagnosis and Treatment of Panic Disorder and Generalized Anxiety Disorder – Russian Society of Psychiatrists

Guidelines for the Treatment of Generalized Disorder – American Anxiety and Depression Association

Magnesium and magnesium supplements in combination with vitamin B6 are not listed in any domestic or foreign clinical guidelines for the treatment of anxiety. Therefore, it is unreasonable to try to treat anxiety with a trace element without consulting a doctor.

10 interesting types of magnesium. Should You Take Magnesium Supplements?

Magnesium ranks fourth among the most important and abundant minerals for the human body.

It is involved in about 300 metabolic reactions that occur in the body and are important for its proper functioning, including helping to produce energy, regulate blood pressure, help in the transmission of nerve signals and muscle contractions.

Low levels of magnesium in the body can lead to serious health problems, such as an increased risk of type 2 diabetes, heart disease, nervous disorders and depression, and migraines.

This mineral is present in a wide range of natural foods, such as green leafy vegetables, legumes, nuts and seeds, but nearly two-thirds of the Western Hemisphere’s population cannot meet their magnesium needs even with a specific diet.

Many people turn to nutritional supplements to increase their micronutrient intake. However, since there are many varieties of supplemental magnesium, it can be difficult to know which one is best for your needs.

Here are 10 different forms of magnesium and their uses.

Magnesium citrate

It is a special form of the mineral that is associated with citric acid.

This acid is present in citrus fruits and gives them a pronounced sour taste. Artificially obtained citric acid is often used as a preservative and flavor enhancer in the food industry.

Magnesium citrate is the most common form of magnesium and is readily available in stores, pharmacies or online.

Some studies show that this type is among the most bioavailable forms of the mineral, indicating that it is more readily absorbed from the digestive tract than other forms.

Usually taken by mouth to replenish low magnesium levels. Because of its natural laxative effect, it is also sometimes used in higher doses to treat constipation.

Moreover, it is sometimes marketed as a calming agent to relieve symptoms associated with depression and anxiety, but more research is needed for this purpose.

Magnesium citrate is one of the most popular types of magnesium supplements and is easily absorbed by the body. It is mainly used to increase magnesium levels and treat constipation.

Magnesium oxide

Magnesium oxide is a salt obtained by combining magnesium and oxygen. It naturally forms a white powdery substance and can be sold in powder or capsule form. It is also the main active ingredient in milk of magnesia, a popular over-the-counter constipation medication.

This type is not generally used to prevent or treat magnesium deficiency, as some studies report that it is poorly absorbed by the digestive tract.

Instead, it is more commonly used for short-term relief of unpleasant digestive symptoms such as heartburn, indigestion, and constipation. It is also often used to treat and prevent migraines.

Magnesium oxide is often used to relieve digestive complaints such as heartburn and constipation. Given that the body does not absorb it well, this is not the best choice for those who need to increase their magnesium levels.

Magnesium chloride

This type of mineral is in the form of a magnesium salt that contains chlorine, an unstable element that can bond well with other elements, including sodium and magnesium to form salts.

It is well absorbed in the digestive tract, making it an excellent all-round supplement. You can use it to improve low levels of magnesium in the body, against heartburn and constipation.

Magnesium chloride is most often taken in the form of capsules or tablets, but is also sometimes used in topical preparations such as lotions and ointments.

Although people use these skin creams to soothe and relax sore muscles, there is little scientific evidence linking them to increased magnesium levels.

Magnesium chloride is easily absorbed orally and is used to treat heartburn, constipation and low magnesium levels. In addition, topical application may help reduce muscle pain, however, it does not help in increasing the amount of magnesium in the body.

Magnesium lactate

Magnesium lactate is a salt formed when magnesium combines with lactic acid. The substance is produced not only by muscles and blood cells, but is also used as a preservative and flavoring agent.

Indeed, magnesium lactate is used as a food additive to control acidity and fortify foods and beverages. It is less popular as an over-the-counter dietary supplement.

Magnesium lactate is easily absorbed and is more gentle on your digestive system than other types such as magnesium oxide. This is especially important for people who need to take large doses of magnesium regularly or who cannot tolerate other forms.

In a study of 28 people with a rare condition that required high daily doses of magnesium, those who took a slow-release magnesium lactate tablet had fewer digestive side effects than controls.

Several small studies also show that this form may help treat stress and anxiety, but more research is needed.

Magnesium lactate is effective as a dietary supplement and may be gentler on your digestive system. This is a very suitable option for those who cannot tolerate other forms or need to receive large portions of the mineral component.

Magnesium malate

Magnesium malate includes malic acid, which occurs naturally in fruits and wine. This acid has a sour taste and is often used as a food additive to improve taste or increase acidity.

Research has shown that magnesium malate is very well absorbed into the digestive system, making it an excellent option for increasing magnesium levels in the body.

Some people report that it is gentler on the body and may have less of a laxative effect than other types. Such properties can be useful in the individual needs of each, when the body requires a specific approach.

Magnesium malate is sometimes recommended for the treatment of symptoms associated with fibromyalgia and chronic fatigue syndrome. However, to date, there is no conclusive scientific evidence to support such use.

Magnesium malate is readily absorbed and may have less of a laxative effect than other forms. It is sometimes recommended for chronic conditions such as fibromyalgia, but no current scientific evidence supports this.

Magnesium taurate

This magnesium form contains the amino acid taurine.

The results of the study show that the consumption of taurine and magnesium in the right amounts ensures proper regulation of blood sugar levels. It is this form of the mineral that can help maintain healthy blood sugar levels.

Magnesium and taurine also have a beneficial effect on blood pressure. A recent animal study found that magnesium taurate significantly reduced blood pressure in high-level rats, indicating that this form may promote heart health. But human research is also required.

Magnesium taurate may be the best option for sugar control and blood pressure, but more research is needed.

Magnesium L-threonate

Magnesium L-threonate is a salt formed by mixing magnesium and threonic acid, a water-soluble substance resulting from the metabolic breakdown of vitamin C.

90 002 This form is easily absorbed by the body. Animal studies have shown that this form may be the most effective in increasing magnesium levels in brain cells.

Magnesium L-threonate is often used as a brain stimulant and may help with certain brain conditions, such as depression and age-related memory loss. However, further experiments are needed for more precise evidence.

Magnesium L-threonate promotes brain function and health, potentially helping to treat disorders such as depression and memory loss. Still, further research is needed.

Magnesium sulfate

Magnesium sulfate is formed by combining magnesium, sulfur and oxygen. Often referred to as Epsom salts.

It is white with a texture similar to table salt. It can be consumed as a remedy for constipation, but its unpleasant taste leads many people to opt for an alternative form to support digestion.

Magnesium sulfate is often diluted in bath water to soothe sore, aching muscles and relieve stress. It is also sometimes found in skin care products such as body lotion or oil.

While adequate magnesium levels may play a role in muscle relaxation and stress relief, there is very little evidence that this form is well absorbed through the skin.

Magnesium sulfate or Epsom salt is often diluted in water to treat stress and muscle pain. But there is still very little evidence to support this use.

Magnesium glycinate

Magnesium glycinate is formed from elemental magnesium and the amino acid glycine.

Our body uses this amino acid to form proteins. It also occurs in many protein-rich foods such as fish, meat, dairy and legumes.

Glycine is often used as a stand-alone dietary supplement to improve sleep and treat a variety of inflammatory conditions, including heart disease and diabetes.

Magnesium glycinate is easily absorbed and may have soothing properties. It helps to reduce anxiety, depression, stress and insomnia. However, scientific evidence on these uses is limited, so more research is needed.

Magnesium glycinate is often used for its calming effect to treat anxiety, depression and insomnia. But research supporting its effectiveness for such conditions is limited.

Magnesium orotate

Magnesium orotate contains orotic acid, a natural substance involved in the body’s creation of genetic material, including DNA. It is easily absorbed and does not have the strong laxative effect of other forms.

Early research suggests it may promote heart health due to the unique role of orotic acid in the energy production pathways in your heart tissue and blood vessels.

As such, it is popular with athletes and fitness enthusiasts, but is also beneficial for people suffering from heart disease.

One study in 79 participants with severe congestive heart failure demonstrated that magnesium orotate supplementation was significantly more effective than placebo for symptom management and survival.

However, this form is significantly more expensive than other magnesium supplements. Based on the limited data available, its benefits do not justify its cost for many people. Magnesium orotate may promote heart health by improving energy production in heart tissue and blood vessels.

Should I take magnesium supplements?

Unless you are deficient in magnesium, no evidence suggests that taking a supplement will provide any measurable benefit.

But if you are diagnosed with a mineral deficiency, getting this mineral from natural foods is the best and most effective initial strategy. Magnesium is present in various foods, namely:

  • legumes: black beans, edamame;
  • vegetables: spinach, cabbage, avocado;
  • nuts: almonds, peanuts, cashews;
  • whole grains: oatmeal, whole wheat;
  • others: dark chocolate.

    However, if your body is lacking magnesium from your daily diet, a supplement may be worth considering.

    Certain populations may be at greater risk of deficiency, including the elderly and people with type 2 diabetes, digestive disorders, and alcohol dependence.

    Dosage and possible side effects

    The average recommended daily dosage of magnesium is 320 milligrams for women and 420 milligrams for men.

    Amounts may vary between supplement formulations, so check the label to make sure you are taking the most appropriate dose.

    Because additives are not regulated in certain countries, including the United States, look for products that have been tested by independent companies and labs such as USP, ConsumerLab, or NSF International.

    Magnesium-based supplements generally pose no health risk to most people. Once you reach an adequate level, the body will excrete the excess through the urinary canal.

    However, certain forms or overdose may cause mild symptoms such as diarrhea or upset stomach.

    Magnesium toxicity is a rare but very real phenomenon. If you have kidney disease or if you take the mineral in too high doses, you may be at greater risk. Signs of toxicity include nausea, vomiting, diarrhea, muscle weakness, irregular breathing, lethargy, and urinary retention.

    It is always a good idea to consult with a specialist before adding any dietary supplement to your regimen.

    Most adults need 320-420 milligrams of magnesium per day. If you eat irregularly or due to circumstances you cannot get enough of the mineral, you can take special nutritional supplements. They are quite safe, but it is better to first consult with a specialist about their use.

    Conclusion

    The benefits of magnesium can hardly be overestimated, because the mineral plays a vital role in human health.