Magnesium
Magnesium is an essential mineral that the body needs for healthy muscles, nerves, bones, and blood sugar control. It also supports normal heart function and energy production. Most people get magnesium from foods like leafy greens, nuts, seeds, whole grains, and legumes, but some may need supplements if their levels are low.
Is this used to correct a deficiency or achieve supramaximal levels?
Deficiency
Is it taken for life span or health span?
Both, insulin control and bone health contributes to lifespan
Is it targeting a specific disease? Or general health?
General health
Any genetic involvement?
Having a mutations in these these genes: TRPM6, CNNM2 EGF, KCNA1 and FAM111A can cause you to have low magnesium levels (hypomagnesemia)
Is there a biomarker to track its effects?
Plasma magnesium or urine levels
MOA of supplement
Magnesium plays an essential role in the body by helping regulate insulin release, which controls blood sugar levels. It also reduces nerve activity and muscle contractions, meaning low magnesium levels can contribute to problems like migraines. Certain medicines, like proton pump inhibitors (PPIs), can lower magnesium absorption, and drinking alcohol can cause more magnesium to be lost in urine. Magnesium L-threonate is a special form that is well absorbed and can cross into the brain, supporting the nervous system where magnesium is especially important for normal function.
Risk vs reward
+ May reduce frequency and severity of migraines
+ L-threonate may delay and improve cognitive impairment
+ May improve sleep quality and duration
+ Magnesium stearate can reduce the severity of menstrual pain
- Side effect of GI disturbances and diarrhoea
Evidence for it?
RCT on IV magnesium This meta-analysis included 21 studies. Eleven studies (948 participants) looked at intravenous magnesium and found it significantly reduced acute migraine symptoms within 15–45 minutes, 2 hours, and 24 hours. Ten studies (789 participants) looked at oral magnesium, which only slightly reduced the frequency and intensity of migraines.
RTC on effectiveness of magnesium This double-blind, placebo-controlled trial studied 60 students with primary dysmenorrhea (painful periods without an underlying disease). Participants received either 150 mg or 300 mg magnesium stearate daily, or a placebo, from day 15 of their cycle until the next. Both magnesium doses significantly reduced menstrual symptoms e.g. cramps, headache, and mood changes compared to placebo, but 300 mg was more effective overall.
Systematic review analysed 9 studies (7,582 adults) on magnesium and sleep health. Observational studies found that higher magnesium levels were linked to better sleep quality (less daytime sleepiness, falling asleep faster, and less snoring). However, randomised controlled trials showed mixed results, with some suggesting magnesium supplementation slightly improved sleep quality. More large, long-term trials are needed to confirm the relationship.
Evidence against it?
-
Best bioavailable form?
Powder or powder capsules
Advice on taking it?
Take with food to reduce nausea