![]() ![]() Unlike most other nutrients, magnesium supplementation isn’t straightforward. Without sufficient magnesium, your body wouldn’t be able to function optimally, which is why imbalances and deficiencies can be detrimental to your body. Fat, protein, and nucleic acid synthesis.Magnesium is required as a cofactor for over 300 enzymatic reactions involved in enzyme stabilization most enzymes are involved in ATP production, and because ATP is required for virtually every biological process in the body, sufficient magnesium concentrations and intake are essential. While bone provides one of the most abundant pools to buffer acute changes in magnesium levels, bone magnesium concentration decreases with age, so supplementation becomes even more critical.Īlthough magnesium’s most notable role is supporting muscle relaxation and serving as an electrolyte, it performs numerous other physiological functions. Roughly 99% of total body magnesium is found in bone, muscles, and non-muscular soft tissue, of which about 50-60% of it resides on the surface of bone tissue as hydroxyapatite the remainder is housed in skeletal muscle and soft tissue. Magnesium is the fourth most abundant cation in the human body and the second most abundant intracellular (inside cells) cation after potassium 1. It’s touted as one of the best supplements for supporting relaxation and sleep, but that’s not all the mineral is good for. We’ve all heard about magnesium before - and if you’re in the fitness world, chances are it concerns muscle tension. We’ll cover the basics of magnesium, its link to headaches, and what happens from supplementing too much. If you struggle with headaches, this article is for you. But whether you’re boosting dietary intake or supplementing, it’s all about finding the right dose. Low magnesium levels have been linked to headaches and migraines, and not surprisingly, most people don’t get enough of the mineral. While headaches can arise from any number of factors - muscle tension, dehydration, injury, lack of sleep, alcohol consumption, stress, weather - there’s often one avenue we don’t think about: nutritional deficiencies. Your eyes become sensitive, you feel thumping travel from the base of your skull, and noise becomes overwhelming - it’s the beginning of that dreaded headache that won’t seem to go away. People with kidney conditions face a higher risk of side effects.Ī healthcare professional will advise whether it is safe to take magnesium after checking a person’s health conditions and any medications they take.We’ve all been there before. Who should not take magnesium?Īs with any supplement, a person should consult with a healthcare professional before taking magnesium. However, the NIH warns that people should not take a magnesium supplement within 2 hours of oral bisphosphonates, such as Fosamax.Īdditionally, people should take a magnesium supplement at least 4 to 6 hours before taking tetracycline or quinolone antibiotics, or at least 2 hours afterward. People should try to take any supplements at the same time each day, as this may help form a habit and make it less likely for a person to forget to take the supplement. What is the best time of day to take magnesium? However, one study found that taking a 500 mg magnesium supplement led to an improvement in insomnia. ![]() Research on the effects of magnesium on sleep is limited. Learn more about magnesium toxicity here.īelow are some common questions about magnesium. People with kidney failure are more likely to develop magnesium toxicity as their kidneys cannot filter the excess magnesium in the urine. If a person does not receive treatment for magnesium toxicity, they will experience: This is more common in people who consume around 5000 mg of magnesium with antacids. ![]() Very high doses of magnesium, often in the form of antacids, can cause magnesium toxicity. However, the main side effects of having too much magnesium supplementation include diarrhea, nausea, and abdominal cramping. The NIH also says that consuming too much magnesium through food does not pose a health risk to most people as the kidney filters the excess mineral in the urine. For example, 500 mg of magnesium may help improve sleep quality and reduce insomnia. Studies show that higher doses are safe to consume. The NIH states that the upper tolerable limit of magnesium is 350 mg per day for people aged 9 and over.
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