Are there magnesium pills

Low magnesium levels have been linked to osteoporosis, anxiety, irritability, depression and attention deficit hyperactivity disorder ADHD. Doctors sometimes recommend magnesium supplements to treat people with high blood pressure , preeclampsia, eclampsia, heart attacks, premenstrual syndrome PMS irregular heartbeat, or an unhealthy ratio of HDL high-density lipoprotein cholesterol to LDL low-density lipoprotein cholesterol.

Some people with certain chronic conditions — including diabetes, multiple sclerosis, fibromyalgia, and chronic fatigue syndrome — use magnesium supplements to control symptoms.

Magnesium is occasionally recommended to ease altitude sickness, hay fever, Lyme disease, asthma and chronic obstructive pulmonary disease COPD. Magnesium applied directly to the skin is said to treat skin infections and speed up wound healing. Magnesium has also been touted to ease muscle cramps, sensitivity to loud noises and kidney stones.

Many Americans do not get enough magnesium, according to the National Institutes of Health. But some groups of people, who have certain diseases or conditions are even more likely to have low magnesium levels. Heavy drinking and alcoholism can result in chronically low magnesium levels, and gastrointestinal conditions such as Crohn's disease and celiac disease can also deplete magnesium levels.

Older adults tend to have lower magnesium levels than young adults. This happens, in part, because the gut becomes less efficient at absorbing magnesium and the kidneys become less efficient at retaining magnesium with age. Type 2 diabetes can cause the kidneys to excrete too much magnesium, and in turn lead to a magnesium deficit.

And some medications, such as diuretics, the heart drug digoxin and penicillamine used for rheumatoid arthritis can all interfere with magnesium in the body. Supplements can increase magnesium levels, especially those in the forms of magnesium aspartate, citrate, lactate and chloride. A study in the American Journal of Clinical Nutrition showed people who take magnesium supplements typically get more than the recommended daily amount.

The recommended daily intake of magnesium ranges from milligrams to milligrams, depending on age or gender. When used regularly, magnesium oxide can help boost low magnesium levels, relieve constipation , manage depression, treat migraines, and more. Magnesium oxide is a type of magnesium mineral supplement that is mostly made of magnesium—it actually contains more magnesium than other magnesium supplements. Magnesium oxide is acquired by burning magnesium with pure oxygen, but this method is quite costly.

The cheaper method is to expose oxygen to magnesium salts using underground deposits, seawater, or salt beds. With this method, the source of the magnesium salt determines the quality of the magnesium oxide that is produced. Magnesium oxide offers some impressive health benefits and can help to relieve the symptoms of a variety of conditions.

Magnesium deficiency has a number of contributing factors including diet, food allergies, alcoholism, and poor kidney health. Supplementation of magnesium oxide can maintain healthy levels of magnesium throughout the body.

In fact, supplementation eliminates many of the symptoms associated with deficiency. When magnesium oxide is mixed with water, it is called magnesium hydroxide—this mixture can help with naturalizing stomach acids. One study of people found that a combination of simethicone an agent used to decrease gas , activated charcoal, and magnesium oxide was more effective than a placebo for managing indigestion. Magnesium oxide may help manage depressive symptoms and behaviors, as it may have positive mental health and stress reduction effects.

Several studies have confirmed an association between magnesium intake and depression. Research from the American Journal of Clinical Nutrition finds that diets high in magnesium can reduce the risk of stroke, especially ischemic strokes. The cause of most ischemic strokes is high blood pressure, and research finds that magnesium supplementation can help to lower blood pressure.

Magnesium oxide supplementation may reduce the number and intensity of migraines. Research shows the majority of migraine sufferers are magnesium deficient. Some research indicates magnesium oxide supplements may reduce the risk of colorectal cancer. Research reported in the American Journal of Clinical Nutrition finds that high doses of magnesium are linked to a lowered risk of colorectal tumors.

Upset stomach and diarrhea are the most common side effects of magnesium oxide. Taking magnesium oxide with food can reduce stomach troubles. If side effects are persistent or if they worsen, it is best to talk to your healthcare provider. Most people using magnesium oxide supplements do not have serious side effects.

Serious allergic reactions to magnesium oxide are rare. People with kidney problems should talk to their healthcare providers before starting magnesium oxide supplements. In addition, pregnant and breastfeeding mothers should avoid magnesium oxide as risks are unknown. It is crucial to consult with a healthcare provider before starting or continuing supplements.

The recommended daily allowance RDA of magnesium for young adults is mg per day for men and mg per day for women. In adults over 30 years old, the RDA is mg per day for men and per day for women. Magnesium oxide supplements should be taken by mouth with meals to reduce stomach upset.

Supplements should not be crushed or chewed because doing so will increase the risk of side effects. If taken in liquid form, shake and measure the proper dose according to instructions on the supplement's label. Smaller amounts are found in meat and fish. Magnesium is a mineral that your body needs to function properly. Many people are deficient in this essential nutrient, which is found in foods like nuts, leafy greens, legumes, and seeds.

Taking a magnesium supplement and correcting a deficiency has been linked to health benefits. These include a lower risk of conditions like heart disease and improved blood pressure, mood, and blood sugar control.

Taking magnesium supplements may help reduce blood pressure levels 5. Studies show that people with high blood pressure may experience improvements when supplementing with this mineral 6 , 7.

In fact, one review of 22 studies found that supplementing with an average of mg of magnesium daily was associated with a 3—4 mm Hg drop in systolic blood pressure the top number and a 2—3 mm Hg drop in diastolic blood pressure the bottom number 8.

Similarly, a recent review of 34 studies concluded that taking around mg per day of magnesium for an average of 3 months significantly reduced systolic blood pressure by 2.

Some studies link low levels of magnesium with depression, which has led researchers to wonder whether supplementing with this mineral could help treat this condition One week randomized controlled trial in older adults with type 2 diabetes , magnesium deficiency, and depression found that mg of magnesium daily was as effective as a 50 mg dose of the antidepressant Imipramine at improving depressive symptoms Another 6-week study in people with mild or moderate depression observed that those who took mg per day of the mineral, alongside their normal treatment, reported a significant improvement in depression scores However, these studies were not blinded, meaning that the participants knew that they received the mineral, which could skew the results.

Magnesium plays a crucial role in insulin and glucose metabolism. Many people with type 2 diabetes — a condition impacting blood sugar control — are deficient in this nutrient 2. In part, this is because high blood sugar or insulin levels can increase how much of this nutrient you lose through your urine Insulin is an important hormone that helps regulate your blood sugar levels. Thus, improving insulin resistance can promote better blood sugar control — especially in people with diabetes.

In a 3-month study, people with type 2 diabetes who took mg per day of magnesium experienced significant reductions in fasting and post-meal blood sugar levels compared to the placebo group Additionally, a review found that taking magnesium supplements for more than four months had a beneficial effect on insulin sensitivity and blood sugar control Though more research is needed, magnesium supplements seem to be effective at helping control blood sugar in people with type 2 diabetes This is because a magnesium deficiency can affect neurotransmitters and restrict blood vessel constriction, which are factors doctors link to migraine.

People who experience migraines may have lower levels of magnesium in their blood and body tissues compared with others. A systematic review from states that magnesium therapy may be useful for preventing migraine.

The authors suggest that taking mg of magnesium citrate appears to be a safe and effective prevention strategy. The American Migraine Foundation report that people frequently use doses of — mg per day for migraine prevention.

The amounts that may have an affect are likely to be high, and people should only use this therapy under the guidance of their doctor. Read more about magnesium for migraine. Magnesium may also play a role in premenstrual syndrome PMS. Small-scale studies, including a article , suggest that taking magnesium supplements along with vitamin B-6 can improve PMS symptoms.

However, a more recent review reports that the research is mixed, and further studies are needed. The American College of Obstetricians and Gynecologists suggest that taking magnesium supplements could help to reduce bloating, mood symptoms, and breast tenderness in PMS.

Magnesium levels may play a role in mood disorders, including depression and anxiety. According to a systematic review from , low magnesium levels may have links with higher levels of anxiety. However, the review points out that the quality of evidence is poor, and that researchers need to do high quality studies to find out how well magnesium supplements might work for reducing anxiety. The following table shows the recommended daily allowance RDA for magnesium intake by age and sex, according to the ODS.

Many foods contain high levels of magnesium, including nuts and seeds, dark green vegetables, whole grains, and legumes. Manufacturers also add magnesium to some breakfast cereals and other fortified foods. The best sources of magnesium include :. Wheat products lose magnesium when the wheat is refined, so it is best to choose cereals and bread products made with whole grains. Most common fruits, meat, and fish contain low in magnesium. Read more about 10 healthful high magnesium foods here.

While many people do not meet their recommended intake for magnesium, deficiency symptoms are rare in otherwise healthy people. Magnesium deficiency is known as hypomagnesemia.