How effective is magnesium for treating night leg cramps. What are the alternatives if magnesium doesn’t work. How can you naturally increase your magnesium intake. What other nutrients play a role in muscle cramping.

The Role of Magnesium in Muscle Function and Cramps

Magnesium is a crucial mineral that plays a vital role in over 300 biochemical processes in the human body, including muscle contraction and nerve transmission. Despite its importance, a 2017 study revealed that up to two-thirds of the American population may be magnesium deficient. This deficiency can lead to various health issues, including frequent muscle cramps.

Why is magnesium so important for muscle function? The mineral helps regulate muscle contractions by:

• Facilitating the transport of calcium and potassium ions across cell membranes
• Assisting in energy production within muscle cells
• Supporting proper nerve signaling to muscles

When magnesium levels are low, muscles may become more prone to involuntary contractions, leading to cramps. This connection has led many to believe that magnesium supplements could be an effective treatment for night leg cramps. But is this supported by scientific evidence?

Scientific Evidence on Magnesium for Night Leg Cramps

Despite the widespread use of magnesium supplements for leg cramps, particularly in Latin America and Europe, the scientific evidence supporting its effectiveness is limited. Several clinical studies have investigated the impact of magnesium on muscle cramps, with most finding it to be ineffective:

• A 2017 randomized clinical trial involving 94 adults compared magnesium oxide capsules to placebo capsules. The study concluded that magnesium oxide supplements were no more effective than placebo in reducing night cramps.
• A 2013 review of seven randomized trials found that magnesium therapy doesn’t appear to be effective for the general population in treating leg cramps. However, it noted a small potential benefit for pregnant women.
• The American Academy of Neurology’s 2010 assessment cited two studies:
  • A 2002 study of 58 people using magnesium citrate found no significant improvement in the number of cramps.
  • A 1999 study using magnesium sulfate found it was no better than placebo in reducing the frequency, severity, or duration of cramps among 42 participants.

Why might magnesium supplements show limited effectiveness in clinical trials? One possible explanation is the complex relationship between magnesium and other nutrients. Calcium and potassium, for instance, also play crucial roles in muscle function and cramping. A deficiency in one of these minerals could potentially mask the effects of magnesium supplementation.

Magnesium Intake: Dietary Sources and Supplementation

While the evidence for magnesium’s effectiveness in treating leg cramps is limited, ensuring adequate magnesium intake remains important for overall health. The recommended daily intake of magnesium varies by age and sex:

• 400–420 milligrams a day for men
• 310–320 mg a day for women
• 350–360 mg a day for pregnant women

How can you increase your magnesium intake through diet? Some of the best food sources of magnesium include:

1. Almonds (80 mg per serving)
2. Spinach (78 mg per serving)
3. Cashews (74 mg per serving)
4. Peanuts (63 mg per serving)
5. Soy milk (61 mg per serving)
6. Shredded wheat cereal (61 mg per serving)

If dietary sources are insufficient, magnesium supplements are available in various forms, including magnesium oxide, magnesium chloride, and magnesium citrate. A 2015 study on the medical uses of magnesium recommends magnesium citrate due to its higher bioavailability.

Balancing Magnesium with Calcium

When considering magnesium intake, it’s important to maintain a proper balance with calcium. Experts recommend that magnesium intake should be about half to two-thirds of your calcium intake. For example, if your daily calcium intake is 1,000 mg, aim for a magnesium intake of 500–700 mg.

Factors Affecting Magnesium Absorption and Deficiency

Several factors can influence magnesium absorption and contribute to deficiency:

• Age: As you get older, your body absorbs up to 30 percent less magnesium from foods.
• Lifestyle habits: Smoking and alcohol consumption can reduce magnesium levels.
• Diet: Processed foods typically have lower levels of magnesium compared to whole foods.
• Medications: Many common drugs, such as statins and antacids, can reduce magnesium absorption.
• Vitamin D levels: Low vitamin D levels can impair magnesium absorption.

Understanding these factors can help individuals at risk of magnesium deficiency take appropriate measures to maintain adequate levels.

Alternative Approaches to Managing Night Leg Cramps

If magnesium supplementation doesn’t provide relief from night leg cramps, what other options are available? Several alternative approaches may help alleviate leg cramps:

1. Stretching exercises: Regular stretching, especially before bedtime, can help prevent and relieve leg cramps.
2. Hydration: Ensuring proper hydration throughout the day may reduce the frequency of muscle cramps.
3. Massage: Gently massaging the affected muscles can help relax them and alleviate cramps.
4. Heat therapy: Applying heat to cramping muscles can increase blood flow and reduce pain.
5. Electrolyte balance: Maintaining proper levels of electrolytes, including potassium and sodium, may help prevent cramps.
6. Improving sleep habits: Better sleep hygiene and positioning may reduce the occurrence of night cramps.
7. Medication: In some cases, doctors may prescribe medications to help manage severe or persistent leg cramps.

It’s important to consult with a healthcare professional to determine the underlying cause of frequent leg cramps and develop an appropriate treatment plan.

The Broader Benefits of Magnesium

While magnesium may not be a proven solution for leg cramps, maintaining adequate magnesium levels is crucial for overall health. Magnesium has been found to be beneficial in treating various conditions, including:

• Asthma
• Osteoporosis
• Migraine headaches
• Diabetes
• Heart disease
• Depression

Additionally, athletes may require higher levels of magnesium for optimal performance. Ensuring adequate magnesium intake through diet or supplementation can support overall health and potentially alleviate symptoms related to these conditions.

Potential Risks and Interactions of Magnesium Supplementation

While magnesium supplements are generally considered safe, it’s essential to be aware of potential risks and interactions:

• Drug interactions: Magnesium can interact with certain medications, including antibiotics, bisphosphonates, and diuretics. Always consult with a healthcare professional before starting magnesium supplementation if you’re taking any medications.
• Digestive side effects: High doses of magnesium supplements may cause digestive issues such as diarrhea, nausea, and abdominal cramping.
• Kidney function: People with kidney disease or impaired kidney function should be cautious with magnesium supplements, as their bodies may not efficiently excrete excess magnesium.
• Overdose risk: While rare, excessive magnesium intake can lead to magnesium toxicity, causing symptoms such as low blood pressure, confusion, and irregular heartbeat.

To minimize risks, it’s advisable to obtain magnesium primarily through dietary sources and only use supplements under the guidance of a healthcare provider.

Magnesium and Other Nutrients: A Complex Relationship

The effectiveness of magnesium supplementation may be influenced by its relationship with other nutrients. For example:

• Calcium: Magnesium and calcium work together in muscle function, but they can also compete for absorption. Balancing these minerals is crucial for optimal muscle health.
• Vitamin D: Adequate vitamin D levels are necessary for proper magnesium absorption. Ensuring sufficient vitamin D intake may enhance the benefits of magnesium.
• Potassium: Like magnesium, potassium plays a role in muscle function and electrolyte balance. A deficiency in either mineral could potentially contribute to muscle cramps.

This complex interplay highlights the importance of a balanced diet and comprehensive approach to nutrition when addressing issues like night leg cramps.

Monitoring and Testing Magnesium Levels

Given the prevalence of magnesium deficiency and its potential impact on health, how can individuals assess their magnesium status? Several methods are available for monitoring magnesium levels:

1. Serum magnesium test: This blood test measures the amount of magnesium in the blood. However, it may not accurately reflect total body magnesium stores, as only 1% of magnesium is found in the bloodstream.
2. RBC magnesium test: This test measures magnesium levels in red blood cells, potentially providing a more accurate assessment of long-term magnesium status.
3. 24-hour urine test: This test measures the amount of magnesium excreted in urine over a 24-hour period, which can help evaluate magnesium retention and excretion.
4. Magnesium loading test: This specialized test involves administering a dose of magnesium and measuring its excretion to assess magnesium status.

Healthcare providers may recommend one or more of these tests based on individual symptoms and risk factors. Regular monitoring can help ensure optimal magnesium levels and guide supplementation or dietary changes if necessary.

Signs and Symptoms of Magnesium Deficiency

Recognizing the signs of magnesium deficiency can help individuals seek appropriate care. Common symptoms include:

• Muscle cramps and spasms
• Fatigue and weakness
• Irregular heartbeat
• Numbness and tingling
• Loss of appetite
• Nausea and vomiting
• Personality changes

If you experience these symptoms, particularly in combination, consult a healthcare provider for evaluation and potential magnesium level testing.

Lifestyle Factors Affecting Magnesium Levels and Leg Cramps

Beyond nutrition, various lifestyle factors can influence magnesium levels and the occurrence of leg cramps:

1. Exercise: Regular physical activity can help maintain healthy magnesium levels, but intense exercise may increase magnesium requirements.
2. Stress: Chronic stress can deplete magnesium stores in the body. Stress management techniques may help maintain optimal magnesium levels.
3. Sleep quality: Poor sleep can exacerbate leg cramps and may be associated with lower magnesium levels. Improving sleep hygiene could potentially reduce cramp frequency.
4. Alcohol consumption: Excessive alcohol intake can increase magnesium excretion and contribute to deficiency.
5. Caffeine intake: High caffeine consumption may interfere with magnesium absorption and increase excretion.

Addressing these lifestyle factors in conjunction with nutritional strategies may provide a more comprehensive approach to managing night leg cramps and overall health.

The Role of Hydration in Muscle Cramps

Proper hydration is crucial for preventing muscle cramps, including those that occur at night. Dehydration can lead to electrolyte imbalances, which may trigger muscle contractions and cramps. To maintain adequate hydration:

• Drink water consistently throughout the day
• Increase fluid intake during hot weather or intense physical activity
• Consider electrolyte-rich beverages for prolonged exercise or excessive sweating
• Monitor urine color as an indicator of hydration status (pale yellow indicates good hydration)

By prioritizing hydration alongside proper nutrition and magnesium intake, individuals may reduce their risk of experiencing night leg cramps.

Emerging Research and Future Directions

While current evidence doesn’t strongly support magnesium supplementation for night leg cramps, research in this area continues. Some emerging areas of study include:

1. Personalized nutrition: Investigating how individual genetic factors may influence magnesium requirements and metabolism.
2. Magnesium formulations: Exploring new magnesium compounds or delivery methods that may enhance absorption and effectiveness.
3. Combination therapies: Studying the potential synergistic effects of magnesium with other nutrients or interventions for managing leg cramps.
4. Long-term effects: Assessing the impact of sustained magnesium supplementation on overall health and muscle function.
5. Mechanisms of action: Further elucidating the precise physiological mechanisms by which magnesium influences muscle cramps and overall muscle health.

As research progresses, our understanding of magnesium’s role in muscle health and the management of leg cramps may evolve, potentially leading to more effective strategies for prevention and treatment.

Integrative Approaches to Managing Night Leg Cramps

Given the complex nature of night leg cramps and the limited effectiveness of magnesium supplementation alone, an integrative approach may offer the best prospects for relief. This could include:

• Nutritional strategies: Focusing on a balanced diet rich in magnesium, calcium, potassium, and other essential nutrients.
• Physical therapy: Incorporating targeted stretching and strengthening exercises to improve muscle function and reduce cramp risk.
• Sleep optimization: Addressing sleep disorders and improving sleep quality through various interventions.
• Stress reduction: Implementing stress management techniques to mitigate the impact of stress on muscle tension and overall health.
• Alternative therapies: Exploring options such as acupuncture, massage therapy, or herbal remedies that may complement conventional treatments.

By adopting a comprehensive approach that addresses multiple factors contributing to night leg cramps, individuals may achieve better outcomes than relying on a single intervention like magnesium supplementation.

Does It Work? What to Do If It Doesn’t

Frequent muscle cramps may occur if you have a magnesium deficiency or deficiencies in other nutrients. Some remedies, including massage, may reduce leg cramps.

If you have frequent leg cramps, one reason could be that your body needs more of the mineral magnesium. A 2017 study reported that up to two-thirds of the American population is magnesium deficient.

Magnesium is the fourth most abundant mineral in the body and is essential for regulating your body’s functioning. It’s involved in more than 300 of your body’s biochemical processes, including muscle contraction and nerve transmission.

Magnesium is a widely used remedy for leg cramps. But the evidence for its effectiveness is very limited. Here we’ll look at what studies report and what you can do for leg cramps.

Summary

Having a magnesium deficiency can be a cause of muscle cramps. And it’s common for people to need more magnesium. But, based on clinical studies, magnesium supplements have not proven to be an effective treatment for muscle cramps. There are still things you can do, with or without magnesium, to alleviate leg cramps.

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Anecdotally, it does help some people. And it’s safe to use.

If you’re magnesium deficient, increasing your magnesium levels may have other beneficial effects.

Athletes, in particular, need adequate levels of magnesium for performance. Magnesium has been found useful in treating people with conditions such as:

• asthma
• osteoporosis
• migraine headaches
• diabetes
• heart disease
• depression

How much magnesium you need depends on your age and sex. According to the National Institutes of Health (NIH), men over 70 and teenage girls are the most likely groups to be magnesium deficient.

Suggested amounts of magnesium

• 400–420 milligrams a day for men
• 310–320 mg a day for women
• 350–360 mg a day for pregnant women

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Some drugs can interact with magnesium. If you’re taking any medications, check with a pharmacist or doctor before taking magnesium supplements.

Eating foods rich in magnesium can ensure that your levels meet the suggested daily intake. Your body absorbs about 30 percent to 40 percent of the magnesium you get from your diet.

At the top of the list for magnesium content per serving are:

• almonds (80 mg)
• spinach (78 mg)
• cashews (74 mg)
• peanuts (63 mg)
• soy milk (61 mg)
• shredded wheat cereal (61 mg)

You can also try magnesium supplements. These are available in many forms such as magnesium oxide, magnesium chloride, and magnesium citrate. A 2015 study of the medical uses of magnesium recommends taking magnesium citrate because it’s more easily absorbed by the body.

It’s also recommended that your magnesium intake is in proportion to your calcium intake, with magnesium in your diet being about half to two thirds of your calcium intake.

For example, if your magnesium intake is 500–700 mg, your calcium intake should be 1,000 mg. Or, more simply put: Eat a variety of foods and include good sources of calcium and foods that have magnesium.

Fast facts about magnesium deficiency

• Your body absorbs up to 30 percent less magnesium from foods as you age.
• Smoking and alcohol use reduce magnesium levels.
• Processed foods have lower levels of magnesium.
• Many common drugs, such as statins and antacids, reduce magnesium absorption.
• Low vitamin D levels reduce absorption of magnesium.

Was this helpful?

Magnesium is widely used to treat leg cramps, particularly in Latin America and Europe. But almost all of the many clinical studies of magnesium treatment for cramps found it to be ineffective.

Here are some of the specific study results:

A 2017 study of 94 adults compared whether magnesium oxide capsules were better than a placebo capsule for reducing night cramps. The randomized clinical trial concluded that magnesium oxide supplements are no better than a placebo in reducing cramps.

A 2013 review of seven randomized trials of magnesium for leg cramps found that magnesium therapy doesn’t appear to be effective for the general population. The review noted that it may have a small positive effect for pregnant women.

A 2010 assessment by the American Academy of Neurology reported:

• A 2002 study of 58 people using magnesium citrate found no significant improvement in the number of cramps.
• A 1999 study using magnesium sulfate found that it was no better than a placebo in reducing the frequency, severity, or duration of cramps among 42 study participants.

Other factors to consider

• Supplements can still be okay to take. The magnesium studies note that magnesium supplements are safe and are not expensive.
• You might be low in something else. One possible reason for the lack of effectiveness on cramps in the magnesium studies is the complex relationship between magnesium and other basic nutrients. For example, calcium and potassium are also involved in muscle cramping. If a lack of one of these other nutrients is causing the muscle cramps, then magnesium wouldn’t help.
• Magnesium does help some people. Although the majority of the available research shows no overall correlation between using magnesium and reducing leg cramps, some study participants did report magnesium more effective than a placebo.

When increasing your magnesium intake doesn’t help stop your cramps, there are other things you can try. Stretching can be most effective, according to a 2016 review of studies.

Stretching

Here are three stretches you can try if you’re actively having a leg cramp:

• If your calf muscle is cramping, reach down and pull your toes toward your head until the cramp eases.
• Try lunging forward with the leg that isn’t cramped, stretching out the cramped leg behind you.
• Stand on your toes for a few seconds.

There’s evidence that stretching before you go to sleep reduces the frequency and severity of night leg cramps.

A 2012 study of 80 adults over age 55 found that those who stretched their calves and hamstrings before bed had fewer and less painful leg cramps during the night.

In general, walking around may relax your leg muscles and ease leg cramps.

Massage

Gently rub the muscle area that’s cramped.

Ice or heat

• Use an ice pack or a heating pad on the cramp, for 15 to 20 minutes at a time. (Wrap the ice in a towel or cloth, so that it’s not directly on the skin.)
• Take a hot bath or shower.

Hydration

Drinking some water may help with a cramp. For prevention, it’s important to stay hydrated.

Consider not consuming alcohol. A 2018 study reported that alcohol consumption was strongly associated with having leg cramps at night. The authors note that more studies would be necessary to confirm causality.

Medication

Try over-the-counter nonsteroidal anti-inflammatory drugs (NSAIDs) to reduce pain from muscle spasms. Topical pain-relieving creams, such as Bengay or Biofreeze, may help.

You could also try a non-prescription muscle relaxant.

Getting more magnesium from your diet or from a supplement seems to help some people with their leg cramps, but the scientific evidence doesn’t support the effectiveness of magnesium for cramps.

Magnesium citrate may be the most effective type if you want to try a supplement.

If you’re magnesium deficient, there may be other benefits from increasing your intake of this nutrient. And other remedies are available for leg cramping that may help.

Does Magnesium Help With Leg Cramps?

The effect of magnesium on treating leg cramps has yet to be established through clinical trials. But there are other remedies that can go a long way.

So far, much of the evidence to support the theory that magnesium helps with leg cramps is anecdotal. Some claim that taking a magnesium supplement has indeed helped with their leg cramps. And there’s been some correlation demonstrated between people with magnesium deficiencies and the presence of leg camps: pregnant people, for example, are more likely to be magnesium-deficient, and also commonly experience leg muscle cramps.

That all being said, studies have not consistently demonstrated the effectiveness of magnesium supplements in remedying leg muscle cramps. For example: One randomized controlled trial, which included 94 adults, found no difference between the placebo group and the magnesium supplement group in terms of the treatment of nocturnal leg cramps. Notably, both groups did see their experience of nocturnal leg cramps decrease significantly. Another study, this one specifically pertaining to pregnant women, assessed the effect of 360 mg of oral magnesium on leg cramps during pregnancy, and found “no significant effect.”

“That all being said, studies have not consistently demonstrated the effectiveness of magnesium supplements in remedying leg muscle cramps.”

A 2018 study, though, conducted in hospitals and outpatient clinics throughout Ukraine, showed some promising signs. This randomized, double-blind, placebo-controlled study found a greater reduction of nocturnal leg cramps among the group that took magnesium oxide monohydrate, a particular magnesium supplement, as compared with the placebo group.

So, it remains possible that magnesium supplements can help with leg cramps. More research is needed.

What causes leg cramps?

While there are many common causes of leg cramps, sometimes the cause simply isn’t known. Some common causes include dehydration, overuse of a muscle, muscle strain, or holding one position for too long. Pregnant people are also particularly prone to getting leg cramps, especially at night; this is likely due to the fact that the added weight of the growing baby adds pressure to the pregnant person’s legs. Leg cramps are also commonly caused by exercise, even among fit athletes. Questions remain as to whether such cramps are caused by fatigue or by an electrolyte deficit.

How much magnesium should I take for leg cramps?

You should try your best to avoid a magnesium deficiency. For adults aged 19-51, the recommended daily allowance (RDA) of magnesium is 400-420 mg per day for men and 310-320 mg for women. Pregnancy changes the calculation slightly, upping the RDA to 350-360 mg.

What are the best sources of magnesium?

Some of the best sources of magnesium you can get are foods you can easily add to your diet. Some magnesium-rich foods include: legumes, whole grains, avocados, nuts and seeds, tofu, greens, bananas, and dark chocolate. Your body absorbs between 30-40% of the magnesium you consume in your diet. To prevent a deficiency, some small dietary adjustments can go a long way.

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What type of magnesium is best to take for leg cramps?

It’s important to keep in mind that the evidence to suggest that magnesium supplements treat leg cramps is limited at best. That said, magnesium citrate is the supplement thought to be most easily absorbed by the body. Moreover, a study of Ukrainian subjects found that magnesium oxide monohydrate supplements, taken daily, had a greater effect on relieving nocturnal leg cramps than the placebo had.

Other ways to avoid leg cramps

Stretches for leg cramps

When you’re actively experiencing a leg cramp, there are a few stretches you can try. Reach down and pull your toes toward your head until the cramp pain dissipates. Do a lunge, with your leg that isn’t cramped forward, to stretch the cramped leg behind you. For more ideas, check with a medical professional with expertise in this area.

Stretching can also be helpful as a preventative step. A 2012 study found that stretching before bed can help reduce the pain and frequency of nocturnal leg cramps in older adults.

Massage for leg cramps

Massages help with blood flow and increase your muscles’ relaxation. You may also want to check out foam rolling. You can use a foam roller on your own, stimulating relaxation and helping blood flow to your muscles.

Hydration for leg cramps

Hydration is crucial to your health for many reasons, and it may be the key to addressing your problem with leg cramps. Some sources claim that cramping in the legs and abdomen can be caused by a fluid and electrolyte imbalance, brought on by dehydration. A 2018 study also found that alcohol consumption was linked to nocturnal leg cramps in older adults, though the study’s authors note that more studies are needed. Drinking too much alcohol, of course, can contribute to dehydration.

Key takeaways

Some people claim that boosting their magnesium intake – whether through diet or a supplement – has helped with their leg cramps. Still, the scientific evidence to date is limited at best. You should still do your best to avoid magnesium deficiency, since magnesium is essential for your body’s overall functioning. And, whether or not magnesium is part of the solution to your leg cramp woes, there are many other remedies that you may find helpful. Try some of the strategies listed above – and, as always, check with a medical professional for additional guidance.

How to take magnesium correctly to help the heart and get rid of leg cramps

• Health

Magnesium is the fourth largest in the body in terms of volume, second only to calcium, potassium and sodium. Deficiency of this element can lead to serious health problems. We understand what magnesium is and how to take it correctly.

July 5, 2022

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Magnesium is one of the most important trace elements our body needs. It is estimated that he is is involved in at least 600 biochemical reactions , which means that it must be present in our body in the right quantities.

“More than half of the magnesium that is present in our body, is in the bones. “In addition, it is found in muscles, soft tissues and body fluids, including blood,” diagnostician Olga Malinovskaya told Doctor Peter.

According to some reports, up to 25% of adults suffer from magnesium deficiency. Because of this, a person may experience various unpleasant sensations – from minor ailments to serious pathologies that interfere with sleep and lead a normal life.

About the importance of magnesium

• It is necessary for immunity,

• Normalizes blood pressure, vascular tone, helps prevent arterial hypertension,

• Gives the skin a healthy tone, prevents the appearance of wrinkles makes hair strong and prevents hair loss,

• Anti-stress, reduces blood cortisol,

• Regulates sleep.

Important detail: A blood test for magnesium deficiency is not informative (only 1% circulates in the blood), so it needs to be assessed clinically, says Mikhail Kutushov.

Read also

How to recognize a lack of magnesium

With a deficiency of this trace element, the following symptoms appear:

• Irritability and absent-mindedness, nightmares,

• Cramps in the muscles of the legs, tingling in the fingers,

• Weakness, dizziness,

• Cardiac arrhythmias,

• Abdominal cramps followed by diarrhoea,

• Weather sensitivity.

To get rid of these unpleasant symptoms, your doctor may recommend that you take magnesium. But it has many forms – it is easy to fall into a stupor, looking at all these unfamiliar words on jars in a pharmacy. How do they differ? Let’s figure it out.

See also

Magnesium pro forms

1. citrate – high bioavailability. It is better to divide into several doses and drink after meals, so as not to irritate the mucous membrane and avoid a laxative effect. Please note, this form reduces the absorption of iron;

2. malate – magnesium salt of malic acid. Stimulates the nervous system, so it is better to take in the morning;

3. taurate – linked to the amino acid L-taurine. Suitable for people with sensitive digestion. Contraindicated in people with a mutation in some genes that cause the accumulation of taurine in the body;

4. Glycinate Ready to use form. Comfortable for digestion and will not have a laxative effect;

5. threonate – associated with L-threonic acid;

6. orotate – combined with orotic acid. Contraindicated in urolithiasis and cirrhosis of the liver.

Important

Always consider gastrointestinal diseases, says Mikhail Kutushov.

So, if you have low stomach acidity, then choose malate, citrate or threonate.

Citrate contributes to the reduction of bile, which is important for hypotension, but glycinate is usually not recommended for violation of the outflow of bile in the body.

For sensitive mucosa, it is best to choose threonate, glycinate, orotate.

How to take it correctly

Remember the important rule: in the morning we take magnesium to make up for the deficiency. In the evening – to influence the nervous system and improve sleep.

“It’s also can be taken on an empty stomach , since magnesium does not irritate the mucous membrane, plus it will be absorbed better. You can take it with food, you can after, ”comments the professor.

Be sure to take the tablet or capsule with water.

Adult maintenance dose 400 mg. Therapeutic doses start from 600-800 mg or more. But do not prescribe magnesium to yourself and do not drink it uncontrollably! This can lead to sad consequences. Any vitamins and microelements should be prescribed by a doctor after analyzing the results of your tests.

Text author:Sofya Khromova

Do you have cramps at night? Drink magnesium!

18.05.2022

Many people suffer from magnesium deficiency and many also experience frequent leg cramps at night. The pain most often occurs at night, during sleep. Muscles suddenly begin to spasm, legs become rock hard and extremely painful, and often the spasm extends to the foot. The pain is so severe that the person suddenly wakes up. After that, it is impossible to return to a pleasant night’s sleep. Even when the spasms subside and disappear, there is a feeling of tension and a fear of the pain repeating. Nocturnal spasms legs are especially common in women, and painful awakenings are also common in recreational sportsmen, the elderly, and people with diabetes .

The fact that convulsions most often occur at night is due to natural fluctuations in magnesium levels in the body. Magnesium supplements are best taken in the evening to prevent magnesium levels from dropping in the early morning hours. This provides effective protection at night and prevents painful spasms feet , and a restful sleep is also ensured.

Magnesium chloride can be an integral part of the relaxation bath and can be used as effervescent granules. Magnesium has been shown to contribute to the normal functioning of the nervous system and to reduce fatigue and exhaustion.

How to take magnesium?

Magnesium is by far best taken with food, meaning foods rich in magnesium such as spinach, green vegetables, nuts and seeds. In case of magnesium deficiency in the body, an additional intake with the help of various nutritional supplements is necessary.

Who needs magnesium the most?

Magnesium deficiency can occur in case of insufficient intake of magnesium, as a result of an unbalanced diet, in case of increased excretion of it from the body, for example, in the case of the use of certain drugs (laxatives or diuretics), then as a result of increased physical activity or in case of malabsorption, when, due to certain digestive disorders , the intestines cannot absorb enough magnesium from food. An increased need for magnesium is also shown at atherosclerosis , high blood pressure , diabetes , nervous tension, irritability, sleep disorders and migraine prevention.

What are the side effects and is it possible to overdose?

The recommended daily intake of magnesium for adults is 250 to 375 mg. If a person takes more magnesium than recommended, soft stools or diarrhea may occur .

Natural sources of magnesium

Natural sources of magnesium include nuts, seeds (eg chia seeds), bananas, cereals (eg oats) and vegetables (broccoli, peas, spinach, chard), as well as natural spring waters rich in magnesium.

In what forms is magnesium available? How much magnesium do women need and how much do men need?

Magnesium, when it comes to dietary supplements, is available in various chemical and pharmaceutical forms. The most widely represented in our market are magnesium oxide, magnesium citrate, magnesium chloride in pharmaceutical formulations such as effervescent tablets, powders, capsules or tablets.