“It’s really overlooked that magnesium can help with menstrual cycle disruption in terms of making sure you don’t break down too much,” says Anderson-Haynes, who adds that it may also benefit menopausal and menopausal women. Clinically, it may be part of the treatment of pregnancy complications such as preeclampsia and eclampsia.
Can You Take Too Much?
The recommended dietary allowance is 320 milligrams per day for women and 420 milligrams per day for men. These are values that most people can achieve with a healthy diet; healthy kidneys regulate magnesium levels, excreting excess when magnesium intake is high and conserving it when low.
Daily intakes of less than 350 milligrams are generally considered safe for healthy adults. “If you take too much magnesium, you’re more likely to get diarrhea, because it relaxes the bowels,” says Anderson-Haynes. Other side effects include nausea, gastrointestinal discomfort, and, at very high levels of magnesium (usually due to overuse of laxatives or antacids), low blood pressure, muscle cramps, breathing problems, and, in rare cases, cardiac arrest. People with kidney disease are at high risk of poisoning.
Should You Add?
For most healthy US adults, magnesium supplements are not necessary. If you struggle with migraines, insomnia, or other conditions where research shows health benefits, they may be worth a try—but talk to a health professional first.
If not, focus on foods rich in magnesium. These include but are not limited to: grains (beans, lentils, peas), leafy greens (artichokes, kale, spinach), grains (oats, barley, quinoa), nuts (almonds, cashews, peanuts), fruits (bananas, avocados, apricots), and soy products (tofudamame, soy). Dark chocolate is also a good source of magnesium; 100 grams of 70-85 percent cacao contains 228 milligrams of magnesium, which is more than half of the recommended daily intake of magnesium.
If you decide to take any food supplements, “look for a mark or certificate that says GMP (Good Manufacturing Practices) or NSF,” says Anderson-Haynes, emphasizing the importance of third-party testing and certification, considering that the Food and Drug Administration (FDA) does not regulate food supplements in the US.
Our Favorite Magnesium Supplements
Pure Encapsulations was recommended by my doctor, and seems to be a company that healthcare professionals trust the most. I prefer pills to powders when it comes to magnesium glycinate because I eat before bed and usually can’t absorb liquids. Each capsule contains 120 milligrams, and you can take one to four capsules a day depending on what your doctor recommends.
Although magnesium glycinate is often taken for sleep and better mood, it also supports heart health, cellular energy production, and bone structure. It is also less likely to have a laxative effect if you are usually sensitive to magnesium supplements. Pure Encapsulations sells several types of magnesium, in capsule, powder, and liquid form.
The back
Magnesium Bisglycinate
Thorne (NSF Certified for Sport) is one of the most trusted brands when it comes to nutritional supplements, mainly because they rigorously test their products for potency, purity, and label accuracy at every step of the process. They test raw materials for pollution in their in-house workshops. They check supplements, including bottles and labels, for defects. Before hitting the shelves, they ensure that no microbiological contamination has occurred during the production process. Finally, products are tested for durability to ensure they will meet label claims until the expiration date.
Thorne also offers travel packs, tablets, multivitamins that contain magnesium, and other forms of magnesium, including Magnesium CitraMate, which is a combination of magnesium citrate and di-magnesium malate.
Buoy
Rainforest Activated Magnesium
Many health care providers have insisted that you should get nutrients, such as magnesium, from food instead of taking supplements. Like many people, I struggle to get enough leafy greens and seeds in my diet. Buoy’s Rainforest Activated Magnesium does the job (and adds a low tone to my morning smoothies). This magnesium powder is made from plants found in the Australian rainforest, including anise myrtle, shiitake mushrooms, and pumpkin seed meal. In theory, these aid in better absorption and make the supplement more beneficial to metabolism. I still follow the doctor’s orders to use the food sources, and I sleep much deeper when I use them regularly. –Julia Forbes
Meet the Experts
- Sue-Ellen Anderson-Haynes, MS, RDN, CDCES, is a spokesperson for the Academy of Nutrition and Dietetics and founder of 360Girls&Women.
Upgrade with unlimited access to WIRED. Get high-quality reporting and subscriber content that’s too important to ignore. Register Today.
