Magnesium supplements generally come in the form of magnesium salts bound to another element or amino acid. Some of the main forms of magnesium include magnesium oxide, magnesium hydroxide (the commercial product Milk of Magnesia), magnesium citrate, magnesium lactate, magnesium gluconate, magnesium aspartate, magnesium glycinate, magnesium orotate, magnesium threonate, and magnesium sulfate (Epsom salt).
Some forms of magnesium (such as magnesium hydroxide and magnesium oxide) are typically used for laxative purposes. Magnesium citrate is the most commonly used form of supplemental magnesium because of its high bioavailability and relatively low cost. Magnesium threonate has been investigated for its effects on increasing brain magnesium levels, which may benefit learning and <a href="/outcomes/memory/" class="popover" data-tooltip="&lt;div&gt;&lt;h6&gt;Memory&lt;/h6&gt;&lt;p&gt;The ability to store and recall information. Memory-boosting supplements have mostly been tested in older people, whose memory has degraded, but this page deals with any form of memory and any study population.&lt;/p&gt;&lt;/div&gt;">memory</a>,<a href="#ref-54" id="ref-link-54" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;Slutsky I, et al. &lt;a href="https://pubmed.ncbi.nlm.nih.gov/20152124" target="\_blank" rel="noopener noreferrer"&gt;Enhancement of learning and memory by elevating brain magnesium.
&lt;/a&gt;&lt;/p&gt;Neuron (2010-Jan-28)&lt;/div&gt;'>[54]</a><a href="#ref-55" id="ref-link-55" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;Abumaria N, et al. &lt;a href="https://pubmed.ncbi.nlm.nih.gov/22016520" target="\_blank" rel="noopener noreferrer"&gt;Effects of elevation of brain magnesium on fear conditioning, fear extinction, and synaptic plasticity in the infralimbic prefrontal cortex and lateral amygdala.
&lt;/a&gt;&lt;/p&gt;J Neurosci (2011-Oct-19)&lt;/div&gt;'>[55]</a> although research to date has only been conducted in animal models (rats).
In other words, different forms of magnesium are used for different specific purposes.

What are the different types of magnesium?

A variety of plant and animal foods are good sources of magnesium, including the following:
Dark leafy green vegetables: kale, spinach, collard greens, turnip greens, mustard greens
<a href="/foods/nuts/" class="popover" data-tooltip="&lt;div&gt;&lt;h6&gt;Nuts&lt;/h6&gt;&lt;p&gt;Nuts are high in polyunsaturated and monounsaturated fat and also contain several vitamins and minerals, including vitamin E, magnesium, phosphorus, copper, manganese, and selenium. Common nuts include almonds, Brazil nuts, cashews, hazelnuts, macadamia nuts, pecans, pistachios, and walnuts.&lt;/p&gt;&lt;/div&gt;">Nuts</a> and <a href="/foods/seeds/" class="popover" data-tooltip="&lt;div&gt;&lt;h6&gt;Seeds&lt;/h6&gt;&lt;p&gt;Seeds include but not limited to chia seeds, flaxseeds, and pumpkin seeds&lt;/p&gt;&lt;/div&gt;">seeds</a>: cashews, <a href="/foods/almonds/" class="popover" data-tooltip="&lt;div&gt;&lt;h6&gt;Almonds&lt;/h6&gt;&lt;p&gt;Almonds are a popular tree nut that contain a variety of nutrients, including protein, fiber, vitamin E, magnesium, manganese, and monounsaturated and polyunsaturated fats.&lt;/p&gt;&lt;/div&gt;">almonds</a>, pumpkin seeds, <a href="/supplements/chia-seeds/" class="popover" data-tooltip="&lt;div&gt;&lt;h6&gt;Chia seeds&lt;/h6&gt;&lt;p&gt;Salvia hispanica (Chia) are seeds commonly used to supplement dietary fiber and are claimed to have other health promoting properties. Its mechanical properties may provide use during baking and the fiber content good for bowel health with health promoting effects not yet demonstrated.&lt;/p&gt;&lt;/div&gt;">chia seeds</a>, <a href="/supplements/flaxseed/" class="popover" data-tooltip="&lt;div&gt;&lt;h6&gt;Flaxseed&lt;/h6&gt;&lt;p&gt;Flaxseed comes from the flax plant and is commonly consumed as a seed, oil, or supplement as a source of dietary fiber and the omega-3 fatty acid &lt;em&gt;alpha-linolenic acid&lt;/em&gt; (ALA). Flaxseed is often taken to promote healthy blood pressure, cholesterol, and blood glucose.&lt;/p&gt;&lt;/div&gt;">flaxseed</a>
Beans and legumes: <a href="/foods/lentils/" class="popover" data-tooltip="&lt;div&gt;&lt;h6&gt;Lentils&lt;/h6&gt;&lt;p&gt;Lentil is a type of edible pulse that is mainly produced in Canada, the U.S., Turkey, Australia, and India. Similar to other pulses, lentils are rich in protein and fiber, and low in fat. They are also high in folic acid (vitamin B9), manganese, iron, and phosphorus.&lt;/p&gt;&lt;/div&gt;">lentils</a>, <a href="/foods/chickpeas/" class="popover" data-tooltip="&lt;div&gt;&lt;h6&gt;Chickpeas&lt;/h6&gt;&lt;p&gt;Chickpeas (aka garbanzo beans) are legumes that are high in protein and often used as a meat substitute in vegetarian or vegan diets. Chickpeas also contain high amounts of fiber, folate, iron and manganese.&lt;/p&gt;&lt;/div&gt;">chickpeas</a>, peas, soybeans, black beans, kidney beans, <a href="/foods/peanuts/" class="popover" data-tooltip="&lt;div&gt;&lt;h6&gt;Peanuts&lt;/h6&gt;&lt;p&gt;Peanuts are a type of legume. They contain several vitamins and minerals, including biotin, copper, folate, manganese, vitamin E, phosphorus, and magnesium. Peanuts also contain healthy fats, including monounsaturated fat, polyunsaturated fat, and a small amount of omega-3 fatty acids.&lt;/p&gt;&lt;/div&gt;">peanuts</a>
Whole grains: rice, <a href="/foods/oats/" class="popover" data-tooltip="&lt;div&gt;&lt;h6&gt;Oats&lt;/h6&gt;&lt;p&gt;Oats are a popular whole grain commonly consumed as oatmeal or used in baking. Oats are a great source of vitamin B1, vitamin B&lt;sub&gt;5&lt;/sub&gt;, folate, zinc, iron, copper, magnesium, and phosphorus. Oats are also high in fiber and plant polyphenols.&lt;/p&gt;&lt;/div&gt;">oats</a>, whole-wheat bread, quinoa, buckwheat, barley
Fruits and vegetables: bananas, <a href="/foods/avocado/" class="popover" data-tooltip="&lt;div&gt;&lt;h6&gt;Avocado&lt;/h6&gt;&lt;p&gt;Avocados are a popular fruit (actually a berry) native to Mexico and Central America. They’re an excellent source of healthy monounsaturated and polyunsaturated fats, fiber, potassium, vitamin B6, vitamin C, vitamin E, and carotenoids.&lt;/p&gt;&lt;/div&gt;">avocados</a>, <a href="/foods/potatoes/" class="popover" data-tooltip="&lt;div&gt;&lt;h6&gt;Potatoes&lt;/h6&gt;&lt;p&gt;Potatoes are starchy tubers that contain a modest amount of complete protein and a broad array of vitamins and minerals. When eaten boiled or baked without calorie-dense toppings, they are among the most filling foods per calorie, but when fried they are less filling and are associated with an elevated risk of weight gain, type 2 diabetes, and cardiovascular disease in observational studies.&lt;/p&gt;&lt;/div&gt;">potatoes</a>, raisins, apples, carrots, broccoli
<a href="/foods/meat/" class="popover" data-tooltip="&lt;div&gt;&lt;h6&gt;Meat&lt;/h6&gt;&lt;p&gt;Meat is animal flesh that is eaten as food. It is highly nutritious, providing all of the essential amino acids, creatine, carnosine, and taurine, as well as a number of vitamins and minerals. The consumption of red and processed meat has been linked to an increased risk of some chronic diseases.&lt;/p&gt;&lt;/div&gt;">Meat</a> and <a href="/foods/fish/" class="popover" data-tooltip="&lt;div&gt;&lt;h6&gt;Fish&lt;/h6&gt;&lt;p&gt;Fish is a great source of dietary protein that is low in saturated fat and high in omega-3 fatty acids (DHA and EPA), vitamin D, calcium, and vitamin B2. Studies have linked fish consumption to a lower risk of cardiovascular disease and improved brain health.&lt;/p&gt;&lt;/div&gt;">fish</a>: salmon, halibut, chicken, lean ground beef
Other dietary sources of magnesium include fortified bread and breakfast cereals, <a href="/foods/milk/" class="popover" data-tooltip="&lt;div&gt;&lt;h6&gt;Milk&lt;/h6&gt;&lt;p&gt;Milk is the white liquid produced by the mammary glands of mammals, including humans. It is a rich source of several essential nutrients, including protein, calcium, phosphorus, potassium, vitamin D (if fortified), and several B vitamins.&lt;/p&gt;&lt;/div&gt;">milk</a> and <a href="/foods/yogurt/" class="popover" data-tooltip="&lt;div&gt;&lt;h6&gt;Yogurt&lt;/h6&gt;&lt;p&gt;Yogurt is a popular fermented dairy product. It is typically made from cow's milk, but other types of milk may also be used. &lt;/p&gt;&lt;/div&gt;">yogurt</a> products, and, serendipitously, <a href="/foods/dark-chocolate/" class="popover" data-tooltip="&lt;div&gt;&lt;h6&gt;Dark Chocolate&lt;/h6&gt;&lt;p&gt;Dark chocolate has a high cocoa content and is rich in antioxidants, fiber, magnesium, iron, copper, manganese, zinc, and selenium. Dark chocolate is much lower in sugar and calories compared with milk chocolate and also contains a little caffeine.&lt;/p&gt;&lt;/div&gt;">dark chocolate</a>.<a href="#ref-4" id="ref-link-4" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;&lt;a href="https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/" target="\_blank" rel="noopener noreferrer"&gt;Office of Dietary Supplements - Magnesium
&lt;/a&gt;&lt;/p&gt;&lt;/div&gt;'>[4]</a>
Of note, approximately 30%–40% of the dietary magnesium we eat is absorbed by the body when a mixed (i.e., omnivorous) diet is consumed.<a href="#ref-56" id="ref-link-56" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;Fine KD, et al. &lt;a href="https://pubmed.ncbi.nlm.nih.gov/1864954" target="\_blank" rel="noopener noreferrer"&gt;Intestinal absorption of magnesium from food and supplements.
&lt;/a&gt;&lt;/p&gt;J Clin Invest (1991-Aug)&lt;/div&gt;'>[56]</a><a href="#ref-5" id="ref-link-5" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;Siener R, Hesse A. &lt;a href="https://pubmed.ncbi.nlm.nih.gov/7626596" target="\_blank" rel="noopener noreferrer"&gt;Influence of a mixed and a vegetarian diet on urinary magnesium excretion and concentration.
&lt;/a&gt;&lt;/p&gt;Br J Nutr (1995-May)&lt;/div&gt;'>[5]</a><a href="#ref-7" id="ref-link-7" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;Siener R, Jahnen A, Hesse A. &lt;a href="https://pubmed.ncbi.nlm.nih.gov/14749747" target="\_blank" rel="noopener noreferrer"&gt;Influence of a mineral water rich in calcium, magnesium and bicarbonate on urine composition and the risk of calcium oxalate crystallization.
&lt;/a&gt;&lt;/p&gt;Eur J Clin Nutr (2004-Feb)&lt;/div&gt;'>[7]</a><a href="#ref-6" id="ref-link-6" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;GRAHAM LA, CAESAR JJ, BURGEN AS. &lt;a href="https://pubmed.ncbi.nlm.nih.gov/13848379" target="\_blank" rel="noopener noreferrer"&gt;Gastrointestinal absorption and excretion of Mg 28 in man.
&lt;/a&gt;&lt;/p&gt;Metabolism (1960-Jul)&lt;/div&gt;'>[6]</a> The consumption of certain foods( i.e., low-oxalate leafy green vegetables) also appears to enhance magnesium bioavailability compared to magnesium obtained from eating whole grains or oxalate-rich vegetables, which contain compounds that interfere with magnesium absorption.<a href="#ref-57" id="ref-link-57" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;Schwartz R, Spencer H, Welsh JJ. &lt;a href="https://pubmed.ncbi.nlm.nih.gov/6711467" target="\_blank" rel="noopener noreferrer"&gt;Magnesium absorption in human subjects from leafy vegetables, intrinsically labeled with stable 26Mg.
&lt;/a&gt;&lt;/p&gt;Am J Clin Nutr (1984-Apr)&lt;/div&gt;'>[57]</a><a href="#ref-58" id="ref-link-58" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;Bohn T, et al. &lt;a href="https://pubmed.ncbi.nlm.nih.gov/15035687" target="\_blank" rel="noopener noreferrer"&gt;Fractional magnesium absorption is significantly lower in human subjects from a meal served with an oxalate-rich vegetable, spinach, as compared with a meal served with kale, a vegetable with a low oxalate content.
&lt;/a&gt;&lt;/p&gt;Br J Nutr (2004-Apr)&lt;/div&gt;'>[58]</a><a href="#ref-59" id="ref-link-59" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;Bohn T, et al. &lt;a href="https://pubmed.ncbi.nlm.nih.gov/14985216" target="\_blank" rel="noopener noreferrer"&gt;Phytic acid added to white-wheat bread inhibits fractional apparent magnesium absorption in humans.
&lt;/a&gt;&lt;/p&gt;Am J Clin Nutr (2004-Mar)&lt;/div&gt;'>[59]</a>

What foods are highest in magnesium?

Magnesium is an essential dietary nutrient and is one of the most abundant minerals in the body. Magnesium acts as an electrolyte and is a cofactor for more than 300 enzymes. Magnesium is required for energy (ATP) production, glucose metabolism, DNA and protein synthesis, nerve conduction, <a href="/conditions/bone-health/" class="popover" data-tooltip="&lt;div&gt;&lt;h6&gt;Bone Health&lt;/h6&gt;&lt;p&gt;Bone health refers to the strength of bones and the quality of bone structure. Bone health is usually measured as bone mineral density. Bone health is affected by nutrient intake, hormonal regulation, exercise, and age, among other factors.&lt;/p&gt;&lt;/div&gt;">bone health</a>, and cardiovascular regulation, among other functions. It also plays a crucial role in the synthesis and activation of <a href="/supplements/vitamin-d/" class="popover" data-tooltip="&lt;div&gt;&lt;h6&gt;Vitamin D&lt;/h6&gt;&lt;p&gt;Vitamin D is a fat-soluble vitamin that our skin synthesizes when exposed to the sun. It benefits us in many ways, from bone health to mood.&lt;/p&gt;&lt;/div&gt;">vitamin D</a>.
Dietary sources of magnesium include dark green leafy vegetables, nuts and seeds, legumes, whole grains, and meat/fish such as salmon, chicken, and beef.<a href="#ref-4" id="ref-link-4" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;&lt;a href="https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/" target="\_blank" rel="noopener noreferrer"&gt;Office of Dietary Supplements - Magnesium
&lt;/a&gt;&lt;/p&gt;&lt;/div&gt;'>[4]</a> Many foods such as breakfast cereals and bread are fortified with magnesium. It appears that approximately 20%–40% of the dietary magnesium that enters the body becomes bioavailable.<a href="#ref-5" id="ref-link-5" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;Siener R, Hesse A. &lt;a href="https://pubmed.ncbi.nlm.nih.gov/7626596" target="\_blank" rel="noopener noreferrer"&gt;Influence of a mixed and a vegetarian diet on urinary magnesium excretion and concentration.
&lt;/a&gt;&lt;/p&gt;Br J Nutr (1995-May)&lt;/div&gt;'>[5]</a><a href="#ref-6" id="ref-link-6" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;GRAHAM LA, CAESAR JJ, BURGEN AS. &lt;a href="https://pubmed.ncbi.nlm.nih.gov/13848379" target="\_blank" rel="noopener noreferrer"&gt;Gastrointestinal absorption and excretion of Mg 28 in man.
&lt;/a&gt;&lt;/p&gt;Metabolism (1960-Jul)&lt;/div&gt;'>[6]</a><a href="#ref-7" id="ref-link-7" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;Siener R, Jahnen A, Hesse A. &lt;a href="https://pubmed.ncbi.nlm.nih.gov/14749747" target="\_blank" rel="noopener noreferrer"&gt;Influence of a mineral water rich in calcium, magnesium and bicarbonate on urine composition and the risk of calcium oxalate crystallization.
&lt;/a&gt;&lt;/p&gt;Eur J Clin Nutr (2004-Feb)&lt;/div&gt;'>[7]</a>
More than half of adults may not meet the recommended daily intake of magnesium,<a href="#ref-4" id="ref-link-4" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;&lt;a href="https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/" target="\_blank" rel="noopener noreferrer"&gt;Office of Dietary Supplements - Magnesium
&lt;/a&gt;&lt;/p&gt;&lt;/div&gt;'>[4]</a> likely because Western diets tend to be very low in magnesium-rich foods and high in processed foods and refined grains, which are magnesium-poor. As such, magnesium deficiency — which elevates the risk of <a href="/conditions/obesity/" class="popover" data-tooltip="&lt;div&gt;&lt;h6&gt;Obesity&lt;/h6&gt;&lt;p&gt;Obesity is a condition of excessive body fat that increases the risk for other conditions such as diabetes and heart disease. Fat is how the body stores extra calories that were eaten but not used. Obesity treatment usually involves restricting the calories eaten or creating negative calorie balance.&lt;/p&gt;&lt;/div&gt;">obesity</a>, diabetes, <a href="/conditions/cardiovascular-disease/" class="popover" data-tooltip="&lt;div&gt;&lt;h6&gt;Cardiovascular Disease&lt;/h6&gt;&lt;p&gt;Cardiovascular disease (CVD) is a broad term that refers to various diseases of the heart and blood vessels. Atherosclerotic CVD (ASCVD) is the most common subtype of CVD and causes strokes and heart attacks.&lt;/p&gt;&lt;/div&gt;">cardiovascular disease</a>, <a href="/conditions/metabolic-syndrome/" class="popover" data-tooltip="&lt;div&gt;&lt;h6&gt;Metabolic Syndrome&lt;/h6&gt;&lt;p&gt;Metabolic syndrome refers to a group of cardiometabolic risk factors: abdominal obesity, high blood pressure, high fasting blood sugar, high blood triglycerides, and low HDL-C. If a person has at least three of these, they have metabolic syndrome.&lt;/p&gt;&lt;/div&gt;">metabolic syndrome</a>, and <a href="/conditions/osteoporosis/" class="popover" data-tooltip="&lt;div&gt;&lt;h6&gt;Osteoporosis&lt;/h6&gt;&lt;p&gt;Osteoporosis is a condition of having weak and brittle bones. The main goal for people with osteoporosis is to prevent bone fractures by strengthening the bones and by avoiding falls.&lt;/p&gt;&lt;/div&gt;">osteoporosis</a> — is a major public health concern, especially for older adults.<a href="#ref-8" id="ref-link-8" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;Jeroen H F de Baaij, Joost G J Hoenderop, René J M Bindels. &lt;a href="https://pubmed.ncbi.nlm.nih.gov/25540137" target="\_blank" rel="noopener noreferrer"&gt;Magnesium in man: implications for health and disease
&lt;/a&gt;&lt;/p&gt;Physiol Rev (2015 Jan)&lt;/div&gt;'>[8]</a><a href="#ref-9" id="ref-link-9" class="ref-link popover" data-tooltip="&lt;div&gt;&lt;p class=&quot;mb-3&quot;&gt;James J DiNicolantonio, James H O'Keefe, William Wilson. &lt;a href=&quot;https://pubmed.ncbi.nlm.nih.gov/29387426&quot; target=&quot;\_blank&quot; rel=&quot;noopener noreferrer&quot;&gt;Subclinical magnesium deficiency: a principal driver of cardiovascular disease and a public health crisis
&lt;/a&gt;&lt;/p&gt;Open Heart (2018 Jan 13)&lt;/div&gt;">[9]</a>

What is magnesium?

Due to its actions as an N-methyl-D-aspartate (NMDA) antagonist and a gamma-aminobutyric acid (GABA) agonist, magnesium is hypothesized to help regulate the sleep/wake cycle and thereby promote healthy sleep.<a href="#ref-43" id="ref-link-43" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;Jasmine Mah, Tyler Pitre. &lt;a href="https://pubmed.ncbi.nlm.nih.gov/33865376" target="\_blank" rel="noopener noreferrer"&gt;Oral magnesium supplementation for insomnia in older adults: a Systematic Review &amp;amp; Meta-Analysis
&lt;/a&gt;&lt;/p&gt;BMC Complement Med Ther (2021 Apr 17)&lt;/div&gt;'>[43]</a><a href="#ref-44" id="ref-link-44" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;Ring et al.. &lt;a href="https://doi.org/10.1007/s40675-017-0091-2" target="\_blank" rel="noopener noreferrer"&gt;Dietary Supplements for Insomnia
&lt;/a&gt;&lt;/p&gt;Curr Sleep Medicine Rep (2017-12-01)&lt;/div&gt;'>[44]</a> Furthermore, some evidence suggests that magnesium deficiencies are associated with sleep disorders.<a href="#ref-45" id="ref-link-45" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;Nielsen. &lt;a href="https://www.sciencedirect.com/science/article/pii/B9780124201682000314?via%3Dihub" target="\_blank" rel="noopener noreferrer"&gt;Chapter 31 - Relation between Magnesium Deficiency and Sleep Disorders and Associated Pathological Changes
&lt;/a&gt;&lt;/p&gt;(2015)&lt;/div&gt;'>[45]</a>
For this reason, magnesium is often promoted as a sleep-enhancing supplement, though there is surprisingly little evidence to support this claim.
One meta-analysis of small clinical studies in older adults with <a href="/conditions/insomnia/" class="popover" data-tooltip="&lt;div&gt;&lt;h6&gt;Insomnia&lt;/h6&gt;&lt;p&gt;Insomnia is a common sleep condition which involves trouble falling asleep, staying asleep, or both. The resulting insufficient or poor-quality sleep can lead to worsened quality of life and functional impairments.&lt;/p&gt;&lt;/div&gt;">insomnia</a> found that supplemental magnesium may reduce the time it takes to fall asleep by approximately 17 minutes compared to placebo. However, magnesium didn’t seem to improve total sleep time or other aspects of <a href="/outcomes/sleep-quality/" class="popover" data-tooltip="&lt;div&gt;&lt;h6&gt;Sleep Quality&lt;/h6&gt;&lt;p&gt;Sleep quality refers to how restful your sleep is — how well it rejuvenates your mind and body. For you to feel rested in the morning, your sleep must have sufficient duration and quality. Like insufficient sleep duration, poor sleep quality can start a cascade of health issues. You may want to read our ten tips for better sleep.&lt;/p&gt;&lt;/div&gt;">sleep quality</a> in this population.<a href="#ref-43" id="ref-link-43" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;Jasmine Mah, Tyler Pitre. &lt;a href="https://pubmed.ncbi.nlm.nih.gov/33865376" target="\_blank" rel="noopener noreferrer"&gt;Oral magnesium supplementation for insomnia in older adults: a Systematic Review &amp;amp; Meta-Analysis
&lt;/a&gt;&lt;/p&gt;BMC Complement Med Ther (2021 Apr 17)&lt;/div&gt;'>[43]</a>
One small, open-label, pilot study in participants with <a href="/conditions/restless-leg-syndrome/" class="popover" data-tooltip="&lt;div&gt;&lt;h6&gt;Restless Leg Syndrome&lt;/h6&gt;&lt;p&gt;Restless leg syndrome (RLS) is characterized by uncomfortable sensations in the legs that are momentarily relieved upon movement. The sensations typically worsen at night when the legs are at rest, which is incredibly disruptive to sleep quality.&lt;/p&gt;&lt;/div&gt;">restless leg syndrome</a> or periodic leg movement disorder found that supplemental magnesium decreased symptoms, leading to a decreased number of nighttime awakenings and improved <a href="/outcomes/sleep-efficiency/" class="popover" data-tooltip="&lt;div&gt;&lt;h6&gt;Sleep Efficiency&lt;/h6&gt;&lt;p&gt;The amount of time in bed that was spent sleeping.&lt;/p&gt;&lt;/div&gt;">sleep efficiency</a>.<a href="#ref-46" id="ref-link-46" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;Hornyak M, et al. &lt;a href="https://pubmed.ncbi.nlm.nih.gov/9703590" target="\_blank" rel="noopener noreferrer"&gt;Magnesium therapy for periodic leg movements-related insomnia and restless legs syndrome: an open pilot study.
&lt;/a&gt;&lt;/p&gt;Sleep (1998-Aug-01)&lt;/div&gt;'>[46]</a> Therefore, it seems that magnesium may also facilitate sleep in people with sleep-related movement disorders. Ultimately, more research is required in different populations to determine whether magnesium improves sleep or not.

Is magnesium good for sleep?

Due to its actions as an N-methyl-D-aspartate (NMDA) antagonist and a gamma-aminobutyric acid (GABA) agonist, magnesium is hypothesized to help regulate the sleep/wake cycle and thereby promote healthy sleep.<a href="#ref-43" id="ref-link-43" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;Jasmine Mah, Tyler Pitre. &lt;a href="https://pubmed.ncbi.nlm.nih.gov/33865376" target="\_blank" rel="noopener noreferrer"&gt;Oral magnesium supplementation for insomnia in older adults: a Systematic Review &amp;amp; Meta-Analysis
&lt;/a&gt;&lt;/p&gt;BMC Complement Med Ther (2021 Apr 17)&lt;/div&gt;'>[43]</a><a href="#ref-44" id="ref-link-44" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;Ring et al.. &lt;a href="https://doi.org/10.1007/s40675-017-0091-2" target="\_blank" rel="noopener noreferrer"&gt;Dietary Supplements for Insomnia
&lt;/a&gt;&lt;/p&gt;Curr Sleep Medicine Rep (2017-12-01)&lt;/div&gt;'>[44]</a> For this reason, magnesium is often promoted as a sleep-enhancing supplement, and some people use magnesium to treat <a href="/conditions/insomnia/" class="popover" data-tooltip="&lt;div&gt;&lt;h6&gt;Insomnia&lt;/h6&gt;&lt;p&gt;Insomnia is a common sleep condition which involves trouble falling asleep, staying asleep, or both. The resulting insufficient or poor-quality sleep can lead to worsened quality of life and functional impairments.&lt;/p&gt;&lt;/div&gt;">insomnia</a> and improve <a href="/outcomes/sleep-quality/" class="popover" data-tooltip="&lt;div&gt;&lt;h6&gt;Sleep Quality&lt;/h6&gt;&lt;p&gt;Sleep quality refers to how restful your sleep is — how well it rejuvenates your mind and body. For you to feel rested in the morning, your sleep must have sufficient duration and quality. Like insufficient sleep duration, poor sleep quality can start a cascade of health issues. You may want to read our ten tips for better sleep.&lt;/p&gt;&lt;/div&gt;">sleep quality</a> and/or <a href="/outcomes/sleepduration/" class="popover" data-tooltip="&lt;div&gt;&lt;h6&gt;Sleep Duration&lt;/h6&gt;&lt;p&gt;The amount of time spend sleeping during the night.&lt;/p&gt;&lt;/div&gt;">sleep duration</a>. However, there is surprisingly little evidence to support its use.
Some evidence from animal studies shows that higher magnesium levels in specific sites in the brain are associated with better sleep quality.<a href="#ref-60" id="ref-link-60" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;D Chollet, et al. &lt;a href="https://pubmed.ncbi.nlm.nih.gov/11080083" target="\_blank" rel="noopener noreferrer"&gt;Blood and brain magnesium in inbred mice and their correlation with sleep quality
&lt;/a&gt;&lt;/p&gt;Am J Physiol Regul Integr Comp Physiol (2000 Dec)&lt;/div&gt;'>[60]</a> Some evidence from <a href="/glossary/observational-study/" class="popover" data-tooltip="&lt;div&gt;&lt;h6&gt;Observational study&lt;/h6&gt;&lt;p&gt;An observational study is designed to find a relationship between natural exposures and outcomes. There are no intentional interventions by researchers in observational studies and a cause-and-effect relationship usually cannot be determined.&lt;/p&gt;&lt;/div&gt;">observational studies</a> in humans finds low <a href="/outcomes/serum-magnesium/" class="popover" data-tooltip="&lt;div&gt;&lt;h6&gt;Serum Magnesium&lt;/h6&gt;&lt;p&gt;Serum magnesium is the blood levels of magnesium. While an acute spike results after magnesium supplementation, blood levels tend to be a poor predictor of magnesium status (erythrocytes are better) but are associated with the ability of magnesium to reduce blood pressure.&lt;/p&gt;&lt;/div&gt;">serum magnesium</a> concentrations in people with <a href="/conditions/obstructive-sleep-apnea-osa/" class="popover" data-tooltip="&lt;div&gt;&lt;h6&gt;Obstructive Sleep Apnea (OSA)&lt;/h6&gt;&lt;p&gt;&lt;em&gt;Obstructive sleep apnea&lt;/em&gt; (OSA) is a sleep disorder in which breathing temporarily pauses during sleep. The repeated pauses in breathing prevent the body from entering a deep sleep and, if left untreated, lead to a number of adverse health consequences.&lt;/p&gt;&lt;/div&gt;">obstructive sleep apnea</a>, a sleep disorder associated with <a href="/conditions/sleep-disturbances/" class="popover" data-tooltip="&lt;div&gt;&lt;h6&gt;Sleep Disturbances&lt;/h6&gt;&lt;p&gt;Sleep disturbances (aka sleep disorders) are a collection of conditions that impair the initiation and quality of sleep.&lt;/p&gt;&lt;/div&gt;">sleep disturbances</a>.<a href="#ref-61" id="ref-link-61" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;Al Wadee Z, Ooi SL, Pak SC. &lt;a href="https://pubmed.ncbi.nlm.nih.gov/36140382" target="\_blank" rel="noopener noreferrer"&gt;Serum Magnesium Levels in Patients with Obstructive Sleep Apnoea: A Systematic Review and Meta-Analysis.
&lt;/a&gt;&lt;/p&gt;Biomedicines (2022 Sep 14)&lt;/div&gt;'>[61]</a> Meanwhile, other evidence from observational studies shows that higher magnesium intake is associated with better sleep quality.<a href="#ref-62" id="ref-link-62" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;Yijia Zhang, et al. &lt;a href="https://pubmed.ncbi.nlm.nih.gov/34883514" target="\_blank" rel="noopener noreferrer"&gt;Association of magnesium intake with sleep duration and sleep quality: findings from the CARDIA study
&lt;/a&gt;&lt;/p&gt;Sleep (2021 Nov 20)&lt;/div&gt;'>[62]</a> However, these lines of evidence do not prove that magnesium helps with sleep.
Unfortunately, very few <a href="/glossary/randomized-controlled-trial/" class="popover" data-tooltip="&lt;div&gt;&lt;h6&gt;Randomized controlled trial&lt;/h6&gt;&lt;p&gt;Randomized controlled trials (RCTs) are the gold standard for determining whether an intervention actually causes any effects. The use of randomization and control groups helps eliminate the effects of factors other than the treatment being studied.&lt;/p&gt;&lt;/div&gt;">randomized controlled trials</a> have assessed the effect of magnesium on sleep quality or sleep duration, and their outcomes are mixed.<a href="#ref-63" id="ref-link-63" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;Saba S, et al. &lt;a href="https://pubmed.ncbi.nlm.nih.gov/36354243" target="\_blank" rel="noopener noreferrer"&gt;Effect of short-term magnesium supplementation on anxiety, depression and sleep quality in patients after open-heart surgery.
&lt;/a&gt;&lt;/p&gt;Magnes Res (2022-Apr-01)&lt;/div&gt;'>[63]</a><a href="#ref-64" id="ref-link-64" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;Behnood Abbasi, et al. &lt;a href="https://pubmed.ncbi.nlm.nih.gov/23853635" target="\_blank" rel="noopener noreferrer"&gt;The effect of magnesium supplementation on primary insomnia in elderly: A double-blind placebo-controlled clinical trial
&lt;/a&gt;&lt;/p&gt;J Res Med Sci (2012 Dec)&lt;/div&gt;'>[64]</a><a href="#ref-65" id="ref-link-65" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;Gholizadeh-Moghaddam M, et al. &lt;a href="https://pubmed.ncbi.nlm.nih.gov/36620514" target="\_blank" rel="noopener noreferrer"&gt;Effect of magnesium supplementation in improving hyperandrogenism, hirsutism, and sleep quality in women with polycystic ovary syndrome: A randomized, placebo-controlled clinical trial.
&lt;/a&gt;&lt;/p&gt;Health Sci Rep (2023-Jan)&lt;/div&gt;'>[65]</a> Consequently, although recent systematic reviews and <a href="/glossary/meta-analysis/" class="popover" data-tooltip="&lt;div&gt;&lt;h6&gt;Meta-analysis&lt;/h6&gt;&lt;p&gt;A meta-analysis is usually produced as part of a systematic review. It combines the numerical results from several studies into an average number. Studies that differ too much in design cannot be properly meta-analyzed.&lt;/p&gt;&lt;/div&gt;">meta-analyses</a> have found that supplemental magnesium may reduce <a href="/outcomes/sleep-latency/" class="popover" data-tooltip="&lt;div&gt;&lt;h6&gt;Sleep Latency&lt;/h6&gt;&lt;p&gt;Sleep latency or sleep onset latency is the time it takes fall asleep after turning the lights out.&lt;/p&gt;&lt;/div&gt;">sleep latency</a> by approximately 17 minutes, they conclude that the quality of current evidence is insufficient to make well-informed recommendations and that larger randomized controlled trials are needed to remedy that issue.<a href="#ref-43" id="ref-link-43" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;Jasmine Mah, Tyler Pitre. &lt;a href="https://pubmed.ncbi.nlm.nih.gov/33865376" target="\_blank" rel="noopener noreferrer"&gt;Oral magnesium supplementation for insomnia in older adults: a Systematic Review &amp;amp; Meta-Analysis
&lt;/a&gt;&lt;/p&gt;BMC Complement Med Ther (2021 Apr 17)&lt;/div&gt;'>[43]</a><a href="#ref-66" id="ref-link-66" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;Arman Arab, et al. &lt;a href="https://pubmed.ncbi.nlm.nih.gov/35184264" target="\_blank" rel="noopener noreferrer"&gt;The Role of Magnesium in Sleep Health: a Systematic Review of Available Literature
&lt;/a&gt;&lt;/p&gt;Biol Trace Elem Res (2022 Feb 19)&lt;/div&gt;'>[66]</a>

Does magnesium help with sleep?

Supplementation with magnesium during pregnancy can have health benefits for both mother and baby; however, the quality of evidence is mixed, and large, well‐designed <a href="/glossary/randomized-controlled-trial/" class="popover" data-tooltip="&lt;div&gt;&lt;h6&gt;Randomized controlled trial&lt;/h6&gt;&lt;p&gt;Randomized controlled trials (RCTs) are the gold standard for determining whether an intervention actually causes any effects. The use of randomization and control groups helps eliminate the effects of factors other than the treatment being studied.&lt;/p&gt;&lt;/div&gt;">randomized controlled trials</a> are needed to draw firm conclusions.<a href="#ref-67" id="ref-link-67" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;Shepherd E, et al. &lt;a href="https://pubmed.ncbi.nlm.nih.gov/31809499" target="\_blank" rel="noopener noreferrer"&gt;Antenatal magnesium sulphate and adverse neonatal outcomes: A systematic review and meta-analysis.
&lt;/a&gt;&lt;/p&gt;PLoS Med (2019 Dec)&lt;/div&gt;'>[67]</a><a href="#ref-68" id="ref-link-68" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;Makrides M, et al. &lt;a href="https://pubmed.ncbi.nlm.nih.gov/24696187" target="\_blank" rel="noopener noreferrer"&gt;Magnesium supplementation in pregnancy.
&lt;/a&gt;&lt;/p&gt;Cochrane Database Syst Rev (2014 Apr 3)&lt;/div&gt;'>[68]</a><a href="#ref-69" id="ref-link-69" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;Luo L, et al. &lt;a href="https://pubmed.ncbi.nlm.nih.gov/38128389" target="\_blank" rel="noopener noreferrer"&gt;The efficacy of magnesium supplementation for gestational diabetes: A meta-analysis of randomized controlled trials.
&lt;/a&gt;&lt;/p&gt;Eur J Obstet Gynecol Reprod Biol (2024-Feb)&lt;/div&gt;'>[69]</a><a href="#ref-12" id="ref-link-12" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;Qu Q, Rong R, Yu J. &lt;a href="https://pubmed.ncbi.nlm.nih.gov/36249983" target="\_blank" rel="noopener noreferrer"&gt;Effect of magnesium supplementation on pregnancy outcome in gestational diabetes mellitus patients: A meta-analysis of randomized controlled trials.
&lt;/a&gt;&lt;/p&gt;Food Sci Nutr (2022-Oct)&lt;/div&gt;'>[12]</a><a href="#ref-70" id="ref-link-70" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;Yuan J, et al. &lt;a href="https://pubmed.ncbi.nlm.nih.gov/34775542" target="\_blank" rel="noopener noreferrer"&gt;Oral Magnesium Supplementation for the Prevention of Preeclampsia: a Meta-analysis or Randomized Controlled Trials.
&lt;/a&gt;&lt;/p&gt;Biol Trace Elem Res (2022-Aug)&lt;/div&gt;'>[70]</a><a href="#ref-53" id="ref-link-53" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;Scott R Garrison, et al. &lt;a href="https://pubmed.ncbi.nlm.nih.gov/32956536" target="\_blank" rel="noopener noreferrer"&gt;Magnesium for skeletal muscle cramps
&lt;/a&gt;&lt;/p&gt;Cochrane Database Syst Rev (2020 Sep 21)&lt;/div&gt;'>[53]</a><a href="#ref-71" id="ref-link-71" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;Luo L, et al. &lt;a href="https://pubmed.ncbi.nlm.nih.gov/33275278" target="\_blank" rel="noopener noreferrer"&gt;Interventions for leg cramps in pregnancy.
&lt;/a&gt;&lt;/p&gt;Cochrane Database Syst Rev (2020-Dec-04)&lt;/div&gt;'>[71]</a><a href="#ref-28" id="ref-link-28" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;Veronese N, et al. &lt;a href="https://pubmed.ncbi.nlm.nih.gov/30684032" target="\_blank" rel="noopener noreferrer"&gt;Magnesium and health outcomes: an umbrella review of systematic reviews and meta-analyses of observational and intervention studies
&lt;/a&gt;&lt;/p&gt;Eur J Nutr (2019 Jan 25)&lt;/div&gt;'>[28]</a><a href="#ref-72" id="ref-link-72" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;Crowther CA, et al. &lt;a href="https://pubmed.ncbi.nlm.nih.gov/28976987" target="\_blank" rel="noopener noreferrer"&gt;Assessing the neuroprotective benefits for babies of antenatal magnesium sulphate: An individual participant data meta-analysis.
&lt;/a&gt;&lt;/p&gt;PLoS Med (2017 Oct)&lt;/div&gt;'>[72]</a>
Importantly, adverse effects of magnesium are rare, and supplementation with magnesium before or during pregnancy appears to be safe for mother and baby.<a href="#ref-67" id="ref-link-67" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;Shepherd E, et al. &lt;a href="https://pubmed.ncbi.nlm.nih.gov/31809499" target="\_blank" rel="noopener noreferrer"&gt;Antenatal magnesium sulphate and adverse neonatal outcomes: A systematic review and meta-analysis.
&lt;/a&gt;&lt;/p&gt;PLoS Med (2019 Dec)&lt;/div&gt;'>[67]</a><a href="#ref-68" id="ref-link-68" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;Makrides M, et al. &lt;a href="https://pubmed.ncbi.nlm.nih.gov/24696187" target="\_blank" rel="noopener noreferrer"&gt;Magnesium supplementation in pregnancy.
&lt;/a&gt;&lt;/p&gt;Cochrane Database Syst Rev (2014 Apr 3)&lt;/div&gt;'>[68]</a><a href="#ref-71" id="ref-link-71" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;Luo L, et al. &lt;a href="https://pubmed.ncbi.nlm.nih.gov/33275278" target="\_blank" rel="noopener noreferrer"&gt;Interventions for leg cramps in pregnancy.
&lt;/a&gt;&lt;/p&gt;Cochrane Database Syst Rev (2020-Dec-04)&lt;/div&gt;'>[71]</a><a href="#ref-72" id="ref-link-72" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;Crowther CA, et al. &lt;a href="https://pubmed.ncbi.nlm.nih.gov/28976987" target="\_blank" rel="noopener noreferrer"&gt;Assessing the neuroprotective benefits for babies of antenatal magnesium sulphate: An individual participant data meta-analysis.
&lt;/a&gt;&lt;/p&gt;PLoS Med (2017 Oct)&lt;/div&gt;'>[72]</a> That said, women who are pregnant or planning to become pregnant should consult their doctor for advice before starting to supplement with magnesium.

Can you take magnesium during pregnancy?

<a href="/glossary/observational-study/" class="popover" data-tooltip="&lt;div&gt;&lt;h6&gt;Observational study&lt;/h6&gt;&lt;p&gt;An observational study is designed to find a relationship between natural exposures and outcomes. There are no intentional interventions by researchers in observational studies and a cause-and-effect relationship usually cannot be determined.&lt;/p&gt;&lt;/div&gt;">Observational studies</a> have found that <a href="/outcomes/serum-magnesium/" class="popover" data-tooltip="&lt;div&gt;&lt;h6&gt;Serum Magnesium&lt;/h6&gt;&lt;p&gt;Serum magnesium is the blood levels of magnesium. While an acute spike results after magnesium supplementation, blood levels tend to be a poor predictor of magnesium status (erythrocytes are better) but are associated with the ability of magnesium to reduce blood pressure.&lt;/p&gt;&lt;/div&gt;">serum magnesium</a> concentrations are not different between people with and without <a href="/conditions/generalized-anxiety-disorder/" class="popover" data-tooltip="&lt;div&gt;&lt;h6&gt;Generalized Anxiety Disorder&lt;/h6&gt;&lt;p&gt;GAD is a mental disorder in which someone is constantly worried or anxious about everyday things and may have trouble controlling feelings of nervousness, feel restless, have a hard time concentrating, and have trouble relaxing.&lt;/p&gt;&lt;/div&gt;">generalized anxiety disorder</a><a href="#ref-73" id="ref-link-73" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;Islam MR, et al. &lt;a href="https://pubmed.ncbi.nlm.nih.gov/23754591" target="\_blank" rel="noopener noreferrer"&gt;Comparative analysis of serum zinc, copper, manganese, iron, calcium, and magnesium level and complexity of interelement relations in generalized anxiety disorder patients.
&lt;/a&gt;&lt;/p&gt;Biol Trace Elem Res (2013 Jul)&lt;/div&gt;'>[73]</a> and that serum magnesium concentrations are not correlated with self-reported levels of anxiety.<a href="#ref-74" id="ref-link-74" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;Bahramy P, et al. &lt;a href="https://pubmed.ncbi.nlm.nih.gov/32166563" target="\_blank" rel="noopener noreferrer"&gt;Serum Levels of Vitamin D, Calcium, Magnesium, and Copper, and their Relations with Mental Health and Sexual Function in Pregnant Iranian Adolescents.
&lt;/a&gt;&lt;/p&gt;Biol Trace Elem Res (2020 Dec)&lt;/div&gt;'>[74]</a><a href="#ref-75" id="ref-link-75" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;Kirov GK, et al. &lt;a href="https://pubmed.ncbi.nlm.nih.gov/7800167" target="\_blank" rel="noopener noreferrer"&gt;Plasma magnesium levels in a population of psychiatric patients: correlations with symptoms.
&lt;/a&gt;&lt;/p&gt;Neuropsychobiology (1994)&lt;/div&gt;'>[75]</a> Some observational studies have found an association between greater dietary magnesium intake and lower odds of anxiety,<a href="#ref-76" id="ref-link-76" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;Anjom-Shoae J, et al. &lt;a href="https://pubmed.ncbi.nlm.nih.gov/30068404" target="\_blank" rel="noopener noreferrer"&gt;The association between dietary intake of magnesium and psychiatric disorders among Iranian adults: a cross-sectional study.
&lt;/a&gt;&lt;/p&gt;Br J Nutr (2018 Sep)&lt;/div&gt;'>[76]</a> but other studies do not confirm that finding.<a href="#ref-77" id="ref-link-77" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;Jacka FN, et al. &lt;a href="https://pubmed.ncbi.nlm.nih.gov/22397891" target="\_blank" rel="noopener noreferrer"&gt;Nutrient intakes and the common mental disorders in women.
&lt;/a&gt;&lt;/p&gt;J Affect Disord (2012 Dec 1)&lt;/div&gt;'>[77]</a><a href="#ref-78" id="ref-link-78" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;Jacka FN, et al. &lt;a href="https://pubmed.ncbi.nlm.nih.gov/19085527" target="\_blank" rel="noopener noreferrer"&gt;Association between magnesium intake and depression and anxiety in community-dwelling adults: the Hordaland Health Study.
&lt;/a&gt;&lt;/p&gt;Aust N Z J Psychiatry (2009 Jan)&lt;/div&gt;'>[78]</a> 
Some clinical trials have compared magnesium to magnesium + vitamin B6 and found a post-trial decrease in self-reported anxiety and/or <a href="/conditions/stress/" class="popover" data-tooltip="&lt;div&gt;&lt;h6&gt;Stress&lt;/h6&gt;&lt;p&gt;Stress (particularly distress) is excessive stimulation of the body's resources that eventually leads to negative symptoms such as fatigue or depression. Several supplements, such as adaptogens, are thought to reduce the development of stress.&lt;/p&gt;&lt;/div&gt;">stress</a> levels in people in the magnesium group.<a href="#ref-79" id="ref-link-79" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;Noah L, et al. &lt;a href="https://pubmed.ncbi.nlm.nih.gov/33864354" target="\_blank" rel="noopener noreferrer"&gt;Effect of magnesium and vitamin B6 supplementation on mental health and quality of life in stressed healthy adults: Post-hoc analysis of a randomised controlled trial.
&lt;/a&gt;&lt;/p&gt;Stress Health (2021-Dec)&lt;/div&gt;'>[79]</a><a href="#ref-80" id="ref-link-80" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;Noah L, et al. &lt;a href="https://pubmed.ncbi.nlm.nih.gov/33210604" target="\_blank" rel="noopener noreferrer"&gt;Impact of magnesium supplementation, in combination with vitamin B6, on stress and magnesium status: secondary data from a randomized controlled trial.
&lt;/a&gt;&lt;/p&gt;Magnes Res (2020 Aug 1)&lt;/div&gt;'>[80]</a><a href="#ref-81" id="ref-link-81" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;Etienne Pouteau, et al. &lt;a href="https://pubmed.ncbi.nlm.nih.gov/30562392" target="\_blank" rel="noopener noreferrer"&gt;Superiority of magnesium and vitamin B6 over magnesium alone on severe stress in healthy adults with low magnesemia: A randomized, single-blind clinical trial
&lt;/a&gt;&lt;/p&gt;PLoS One (2018 Dec 18)&lt;/div&gt;'>[81]</a> However, conclusions concerning the direct effect of magnesium cannot be made from studies lacking a control group who did not take magnesium. Fortunately, there are some <a href="/glossary/randomized-controlled-trial/" class="popover" data-tooltip="&lt;div&gt;&lt;h6&gt;Randomized controlled trial&lt;/h6&gt;&lt;p&gt;Randomized controlled trials (RCTs) are the gold standard for determining whether an intervention actually causes any effects. The use of randomization and control groups helps eliminate the effects of factors other than the treatment being studied.&lt;/p&gt;&lt;/div&gt;">randomized controlled trials</a> comparing supplementation with magnesium to a placebo. These studies have mixed outcomes that showed a possible, but weak, effect of magnesium on anxiety.<a href="#ref-63" id="ref-link-63" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;Saba S, et al. &lt;a href="https://pubmed.ncbi.nlm.nih.gov/36354243" target="\_blank" rel="noopener noreferrer"&gt;Effect of short-term magnesium supplementation on anxiety, depression and sleep quality in patients after open-heart surgery.
&lt;/a&gt;&lt;/p&gt;Magnes Res (2022-Apr-01)&lt;/div&gt;'>[63]</a><a href="#ref-82" id="ref-link-82" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;Tarleton EK, et al. &lt;a href="https://pubmed.ncbi.nlm.nih.gov/28654669" target="\_blank" rel="noopener noreferrer"&gt;Role of magnesium supplementation in the treatment of depression: A randomized clinical trial.
&lt;/a&gt;&lt;/p&gt;PLoS One (2017)&lt;/div&gt;'>[82]</a><a href="#ref-83" id="ref-link-83" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;Fard FE, et al. &lt;a href="https://pubmed.ncbi.nlm.nih.gov/27617502" target="\_blank" rel="noopener noreferrer"&gt;Effects of zinc and magnesium supplements on postpartum depression and anxiety: A randomized controlled clinical trial
&lt;/a&gt;&lt;/p&gt;Women Health (2017 Oct)&lt;/div&gt;'>[83]</a><a href="#ref-32" id="ref-link-32" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;De Souza MC, et al. &lt;a href="https://pubmed.ncbi.nlm.nih.gov/10746516" target="\_blank" rel="noopener noreferrer"&gt;A synergistic effect of a daily supplement for 1 month of 200 mg magnesium plus 50 mg vitamin B6 for the relief of anxiety-related premenstrual symptoms: a randomized, double-blind, crossover study
&lt;/a&gt;&lt;/p&gt;J Womens Health Gend Based Med (2000 Mar)&lt;/div&gt;'>[32]</a><a href="#ref-84" id="ref-link-84" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;Botturi A, et al. &lt;a href="https://pubmed.ncbi.nlm.nih.gov/32503201" target="\_blank" rel="noopener noreferrer"&gt;The Role and the Effect of Magnesium in Mental Disorders: A Systematic Review.
&lt;/a&gt;&lt;/p&gt;Nutrients (2020-Jun-03)&lt;/div&gt;'>[84]</a><a href="#ref-85" id="ref-link-85" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;Boyle NB, Lawton C, Dye L. &lt;a href="https://pubmed.ncbi.nlm.nih.gov/28445426" target="\_blank" rel="noopener noreferrer"&gt;The Effects of Magnesium Supplementation on Subjective Anxiety and Stress-A Systematic Review
&lt;/a&gt;&lt;/p&gt;Nutrients (2017 Apr 26)&lt;/div&gt;'>[85]</a> However, the overall quality of the evidence is low, and high-quality randomized controlled trials are needed.<a href="#ref-84" id="ref-link-84" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;Botturi A, et al. &lt;a href="https://pubmed.ncbi.nlm.nih.gov/32503201" target="\_blank" rel="noopener noreferrer"&gt;The Role and the Effect of Magnesium in Mental Disorders: A Systematic Review.
&lt;/a&gt;&lt;/p&gt;Nutrients (2020-Jun-03)&lt;/div&gt;'>[84]</a><a href="#ref-85" id="ref-link-85" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;Boyle NB, Lawton C, Dye L. &lt;a href="https://pubmed.ncbi.nlm.nih.gov/28445426" target="\_blank" rel="noopener noreferrer"&gt;The Effects of Magnesium Supplementation on Subjective Anxiety and Stress-A Systematic Review
&lt;/a&gt;&lt;/p&gt;Nutrients (2017 Apr 26)&lt;/div&gt;'>[85]</a>

Does magnesium help with anxiety?

Some people take <a href="https://www.drugs.com/mtm/milk-of-magnesia.html">Milk of Magnesia</a>, which contains <a href="https://pubchem.ncbi.nlm.nih.gov/compound/Magnesium-Hydroxide">magnesium hydroxide</a>, to alleviate constipation. While some studies find a benefit,<a href="#ref-86" id="ref-link-86" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;Worona-Dibner L, et al. &lt;a href="https://pubmed.ncbi.nlm.nih.gov/34961695" target="\_blank" rel="noopener noreferrer"&gt;Efficacy, safety, and acceptability of polyethylene glycol 3350 without electrolytes vs magnesium hydroxide in functional constipation in children from six months to eighteen years of age: A controlled clinical trial.
&lt;/a&gt;&lt;/p&gt;Rev Gastroenterol Mex (Engl Ed) (2023 Apr-Jun)&lt;/div&gt;'>[86]</a><a href="#ref-87" id="ref-link-87" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;Hassanein SMA, Deifallah SM, Bastawy HA. &lt;a href="https://pubmed.ncbi.nlm.nih.gov/33481179" target="\_blank" rel="noopener noreferrer"&gt;Efficacy of oral magnesium therapy in the treatment of chronic constipation in spastic cerebral palsy children: a randomized controlled trial.
&lt;/a&gt;&lt;/p&gt;World J Pediatr (2021 Feb)&lt;/div&gt;'>[87]</a><a href="#ref-88" id="ref-link-88" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;Loening-Baucke V, Pashankar DS. &lt;a href="https://pubmed.ncbi.nlm.nih.gov/16882804" target="\_blank" rel="noopener noreferrer"&gt;A randomized, prospective, comparison study of polyethylene glycol 3350 without electrolytes and milk of magnesia for children with constipation and fecal incontinence.
&lt;/a&gt;&lt;/p&gt;Pediatrics (2006 Aug)&lt;/div&gt;'>[88]</a><a href="#ref-89" id="ref-link-89" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;Kang SJ, et al. &lt;a href="https://pubmed.ncbi.nlm.nih.gov/34642269" target="\_blank" rel="noopener noreferrer"&gt;Medical Management of Constipation in Elderly Patients: Systematic Review.
&lt;/a&gt;&lt;/p&gt;J Neurogastroenterol Motil (2021 Oct 30)&lt;/div&gt;'>[89]</a> its overall efficacy is unclear due to a lack of high-quality research.<a href="#ref-90" id="ref-link-90" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;Ramkumar D, Rao SS. &lt;a href="https://pubmed.ncbi.nlm.nih.gov/15784043" target="\_blank" rel="noopener noreferrer"&gt;Efficacy and safety of traditional medical therapies for chronic constipation: systematic review.
&lt;/a&gt;&lt;/p&gt;Am J Gastroenterol (2005 Apr)&lt;/div&gt;'>[90]</a><a href="#ref-91" id="ref-link-91" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;Bridget Candy, et al. &lt;a href="https://pubmed.ncbi.nlm.nih.gov/25967924" target="\_blank" rel="noopener noreferrer"&gt;Laxatives for the management of constipation in people receiving palliative care
&lt;/a&gt;&lt;/p&gt;Cochrane Database Syst Rev (2015 May 13)&lt;/div&gt;'>[91]</a> Other studies have found that magnesium oxide might also improve constipation;<a href="#ref-92" id="ref-link-92" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;Morishita D, et al. &lt;a href="https://pubmed.ncbi.nlm.nih.gov/32969946" target="\_blank" rel="noopener noreferrer"&gt;Senna Versus Magnesium Oxide for the Treatment of Chronic Constipation: A Randomized, Placebo-Controlled Trial.
&lt;/a&gt;&lt;/p&gt;Am J Gastroenterol (2021-Jan-01)&lt;/div&gt;'>[92]</a><a href="#ref-93" id="ref-link-93" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;Moradian ST, et al. &lt;a href="https://pubmed.ncbi.nlm.nih.gov/28417897" target="\_blank" rel="noopener noreferrer"&gt;Oral magnesium supplementation reduces the incidence of gastrointestinal complications following cardiac surgery: a randomized clinical trial.
&lt;/a&gt;&lt;/p&gt;Magnes Res (2017 Feb 1)&lt;/div&gt;'>[93]</a><a href="#ref-94" id="ref-link-94" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;Kistemaker KRJ, et al. &lt;a href="https://pubmed.ncbi.nlm.nih.gov/38452708" target="\_blank" rel="noopener noreferrer"&gt;Pharmacological prevention and treatment of opioid-induced constipation in cancer patients: A systematic review and meta-analysis.
&lt;/a&gt;&lt;/p&gt;Cancer Treat Rev (2024 Apr)&lt;/div&gt;'>[94]</a> similarly, however, further high-quality research is needed to draw firm conclusions concerning its efficacy.
It’s important to note that <a href="https://www.drugs.com/drug-interactions/magnesium-hydroxide,milk-of-magnesia.html">Milk of Magnesia has several drug interactions</a> (e.g., aspirin, prednisone, Vitamin D3 (cholecalciferol)); therefore, people who use medications should consult their doctor before using Milk of Magnesia/magnesium hydroxide. Furthermore, <a href="https://www.drugs.com/disease-interactions/magnesium-hydroxide,milk-of-magnesia.html">Milk of Magnesia interacts with several conditions</a>. People with intestinal disorders, kidney problems, or inflammatory bowel disease should also consult their doctor before using Milk of Magnesia/magnesium hydroxide.

Does magnesium help with constipation?

Large <a href="/glossary/cross-sectional-study/" class="popover" data-tooltip="&lt;div&gt;&lt;h6&gt;Cross-Sectional Study&lt;/h6&gt;&lt;p&gt;In a cross-sectional study, the outcome and exposure are measured at a single point in time in the population of interest. This type of observational study is valuable for determining the disease prevalence in a population or the association between exposures and outcomes, but it can’t determine causation or describe how an association changes over time.&lt;/p&gt;&lt;/div&gt;">cross-sectional studies</a> have shown that a higher systolic <a href="/outcomes/blood-pressure/" class="popover" data-tooltip="&lt;div&gt;&lt;h6&gt;Blood Pressure&lt;/h6&gt;&lt;p&gt;Blood pressure is the force that blood exerts on blood vessels as it circulates. &lt;em&gt;High&lt;/em&gt; blood pressure (&lt;em&gt;hyper&lt;/em&gt;tension) and &lt;em&gt;low&lt;/em&gt; blood pressure (&lt;em&gt;hypo&lt;/em&gt;tension) can each lead to a variety of health issues.&lt;/p&gt;&lt;/div&gt;">blood pressure</a> in adults who experience hypertensive crises (sudden and severe rises in blood pressure) is associated with a higher <a href="/outcomes/serum-magnesium/" class="popover" data-tooltip="&lt;div&gt;&lt;h6&gt;Serum Magnesium&lt;/h6&gt;&lt;p&gt;Serum magnesium is the blood levels of magnesium. While an acute spike results after magnesium supplementation, blood levels tend to be a poor predictor of magnesium status (erythrocytes are better) but are associated with the ability of magnesium to reduce blood pressure.&lt;/p&gt;&lt;/div&gt;">serum magnesium</a> concentration.<a href="#ref-95" id="ref-link-95" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;Onor IO, et al. &lt;a href="https://pubmed.ncbi.nlm.nih.gov/34959763" target="\_blank" rel="noopener noreferrer"&gt;Association of Serum Magnesium with Blood Pressure in Patients with Hypertensive Crises: A Retrospective Cross-Sectional Study.
&lt;/a&gt;&lt;/p&gt;Nutrients (2021 Nov 24)&lt;/div&gt;'>[95]</a> However, in healthy children and adults without hypertensive crises, higher blood pressure is associated with a lower serum magnesium concentration.<a href="#ref-96" id="ref-link-96" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;Chen G, et al. &lt;a href="https://pubmed.ncbi.nlm.nih.gov/32474847" target="\_blank" rel="noopener noreferrer"&gt;Associations of Plasma Copper, Magnesium, and Calcium Levels with Blood Pressure in Children: a Cross-sectional Study.
&lt;/a&gt;&lt;/p&gt;Biol Trace Elem Res (2021 Mar)&lt;/div&gt;'>[96]</a><a href="#ref-97" id="ref-link-97" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;Guerrero-Romero F, et al. &lt;a href="https://pubmed.ncbi.nlm.nih.gov/26490130" target="\_blank" rel="noopener noreferrer"&gt;Low Serum Magnesium Levels and Its Association with High Blood Pressure in Children.
&lt;/a&gt;&lt;/p&gt;J Pediatr (2016 Jan)&lt;/div&gt;'>[97]</a><a href="#ref-98" id="ref-link-98" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;Ma J, et al. &lt;a href="https://pubmed.ncbi.nlm.nih.gov/7782801" target="\_blank" rel="noopener noreferrer"&gt;Associations of serum and dietary magnesium with cardiovascular disease, hypertension, diabetes, insulin, and carotid arterial wall thickness: the ARIC study. Atherosclerosis Risk in Communities Study.
&lt;/a&gt;&lt;/p&gt;J Clin Epidemiol (1995 Jul)&lt;/div&gt;'>[98]</a> Furthermore, children with lower serum magnesium concentrations are more likely to have <a href="/conditions/high-blood-pressure/" class="popover" data-tooltip="&lt;div&gt;&lt;h6&gt;High Blood Pressure&lt;/h6&gt;&lt;p&gt;High blood pressure is when the force of your blood pushing against the walls of the arteries is consistently too high. High blood pressure is often caused by an unhealthy lifestyle, although it can result from other medical conditions as well.&lt;/p&gt;&lt;/div&gt;">high blood pressure</a>,<a href="#ref-96" id="ref-link-96" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;Chen G, et al. &lt;a href="https://pubmed.ncbi.nlm.nih.gov/32474847" target="\_blank" rel="noopener noreferrer"&gt;Associations of Plasma Copper, Magnesium, and Calcium Levels with Blood Pressure in Children: a Cross-sectional Study.
&lt;/a&gt;&lt;/p&gt;Biol Trace Elem Res (2021 Mar)&lt;/div&gt;'>[96]</a><a href="#ref-97" id="ref-link-97" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;Guerrero-Romero F, et al. &lt;a href="https://pubmed.ncbi.nlm.nih.gov/26490130" target="\_blank" rel="noopener noreferrer"&gt;Low Serum Magnesium Levels and Its Association with High Blood Pressure in Children.
&lt;/a&gt;&lt;/p&gt;J Pediatr (2016 Jan)&lt;/div&gt;'>[97]</a> and serum magnesium concentrations are lower in adults with <a href="/conditions/high-blood-pressure/" class="popover" data-tooltip="&lt;div&gt;&lt;h6&gt;High Blood Pressure&lt;/h6&gt;&lt;p&gt;High blood pressure is when the force of your blood pushing against the walls of the arteries is consistently too high. High blood pressure is often caused by an unhealthy lifestyle, although it can result from other medical conditions as well.&lt;/p&gt;&lt;/div&gt;">high blood pressure</a> (hypertension) compared to healthy adults.<a href="#ref-98" id="ref-link-98" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;Ma J, et al. &lt;a href="https://pubmed.ncbi.nlm.nih.gov/7782801" target="\_blank" rel="noopener noreferrer"&gt;Associations of serum and dietary magnesium with cardiovascular disease, hypertension, diabetes, insulin, and carotid arterial wall thickness: the ARIC study. Atherosclerosis Risk in Communities Study.
&lt;/a&gt;&lt;/p&gt;J Clin Epidemiol (1995 Jul)&lt;/div&gt;'>[98]</a>
Other types of <a href="/glossary/observational-study/" class="popover" data-tooltip="&lt;div&gt;&lt;h6&gt;Observational study&lt;/h6&gt;&lt;p&gt;An observational study is designed to find a relationship between natural exposures and outcomes. There are no intentional interventions by researchers in observational studies and a cause-and-effect relationship usually cannot be determined.&lt;/p&gt;&lt;/div&gt;">observational studies</a> show that a lower systolic blood pressure is associated with high dietary magnesium intake<a href="#ref-98" id="ref-link-98" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;Ma J, et al. &lt;a href="https://pubmed.ncbi.nlm.nih.gov/7782801" target="\_blank" rel="noopener noreferrer"&gt;Associations of serum and dietary magnesium with cardiovascular disease, hypertension, diabetes, insulin, and carotid arterial wall thickness: the ARIC study. Atherosclerosis Risk in Communities Study.
&lt;/a&gt;&lt;/p&gt;J Clin Epidemiol (1995 Jul)&lt;/div&gt;'>[98]</a><a href="#ref-99" id="ref-link-99" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;Zhao B, et al. &lt;a href="https://pubmed.ncbi.nlm.nih.gov/31758631" target="\_blank" rel="noopener noreferrer"&gt;Association of magnesium consumption with type 2 diabetes and glucose metabolism: A systematic review and pooled study with trial sequential analysis.
&lt;/a&gt;&lt;/p&gt;Diabetes Metab Res Rev (2020 Mar)&lt;/div&gt;'>[99]</a> and that people with high dietary magnesium intake are less likely to have high blood pressure (hypertension).<a href="#ref-100" id="ref-link-100" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;Cheteu Wabo TM, et al. &lt;a href="https://pubmed.ncbi.nlm.nih.gov/35116129" target="\_blank" rel="noopener noreferrer"&gt;Association of dietary calcium, magnesium, sodium, and potassium intake and hypertension: a study on an 8-year dietary intake data from the National Health and Nutrition Examination Survey.
&lt;/a&gt;&lt;/p&gt;Nutr Res Pract (2022 Feb)&lt;/div&gt;'>[100]</a> However, not all studies confirm this relationship,<a href="#ref-101" id="ref-link-101" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;Choi MK, Bae YJ. &lt;a href="https://pubmed.ncbi.nlm.nih.gov/26075385" target="\_blank" rel="noopener noreferrer"&gt;Association of Magnesium Intake with High Blood Pressure in Korean Adults: Korea National Health and Nutrition Examination Survey 2007-2009.
&lt;/a&gt;&lt;/p&gt;PLoS One (2015)&lt;/div&gt;'>[101]</a> and these types of studies have limitations because magnesium intake is estimated from self-reported diet intake surveys. Consequently, they do not reveal whether supplementation with magnesium helps with blood pressure.
<a href="/glossary/meta-analysis/" class="popover" data-tooltip="&lt;div&gt;&lt;h6&gt;Meta-analysis&lt;/h6&gt;&lt;p&gt;A meta-analysis is usually produced as part of a systematic review. It combines the numerical results from several studies into an average number. Studies that differ too much in design cannot be properly meta-analyzed.&lt;/p&gt;&lt;/div&gt;">Meta-analyses</a> of <a href="/glossary/randomized-controlled-trial/" class="popover" data-tooltip="&lt;div&gt;&lt;h6&gt;Randomized controlled trial&lt;/h6&gt;&lt;p&gt;Randomized controlled trials (RCTs) are the gold standard for determining whether an intervention actually causes any effects. The use of randomization and control groups helps eliminate the effects of factors other than the treatment being studied.&lt;/p&gt;&lt;/div&gt;">randomized controlled trials</a> show that supplementation with magnesium can have a small but meaningful effect on lowering blood pressure in people with high blood pressure,<a href="#ref-102" id="ref-link-102" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;Rosanoff A, Costello RB, Johnson GH. &lt;a href="https://pubmed.ncbi.nlm.nih.gov/33435187" target="\_blank" rel="noopener noreferrer"&gt;Effectively Prescribing Oral Magnesium Therapy for Hypertension: A Categorized Systematic Review of 49 Clinical Trials.
&lt;/a&gt;&lt;/p&gt;Nutrients (2021 Jan 10)&lt;/div&gt;'>[102]</a><a href="#ref-23" id="ref-link-23" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;Xi Zhang, et al. &lt;a href="https://pubmed.ncbi.nlm.nih.gov/27402922" target="\_blank" rel="noopener noreferrer"&gt;Effects of Magnesium Supplementation on Blood Pressure: A Meta-Analysis of Randomized Double-Blind Placebo-Controlled Trials
&lt;/a&gt;&lt;/p&gt;Hypertension (2016 Aug)&lt;/div&gt;'>[23]</a><a href="#ref-103" id="ref-link-103" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;Rosanoff A, Plesset MR. &lt;a href="https://pubmed.ncbi.nlm.nih.gov/24134861" target="\_blank" rel="noopener noreferrer"&gt;Oral magnesium supplements decrease high blood pressure (SBP&amp;gt;155 mmHg) in hypertensive subjects on anti-hypertensive medications: a targeted meta-analysis.
&lt;/a&gt;&lt;/p&gt;Magnes Res (2013 Jul-Sep)&lt;/div&gt;'>[103]</a><a href="#ref-104" id="ref-link-104" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;L Kass, J Weekes, L Carpenter. &lt;a href="https://pubmed.ncbi.nlm.nih.gov/22318649" target="\_blank" rel="noopener noreferrer"&gt;Effect of magnesium supplementation on blood pressure: a meta-analysis
&lt;/a&gt;&lt;/p&gt;Eur J Clin Nutr (2012 Apr)&lt;/div&gt;'>[104]</a> <a href="/conditions/prediabetes/" class="popover" data-tooltip="&lt;div&gt;&lt;h6&gt;Prediabetes&lt;/h6&gt;&lt;p&gt;Prediabetes is the intermediate stage between healthy blood glucose levels and diabetes. It is associated with an increased risk of cardiovascular disease and type 2 diabetes. Weight loss induced by lifestyle intervention is the primary treatment and is very effective.&lt;/p&gt;&lt;/div&gt;">prediabetes</a>,<a href="#ref-24" id="ref-link-24" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;Daniel T Dibaba, et al. &lt;a href="https://pubmed.ncbi.nlm.nih.gov/28724644" target="\_blank" rel="noopener noreferrer"&gt;The effect of magnesium supplementation on blood pressure in individuals with insulin resistance, prediabetes, or noncommunicable chronic diseases: a meta-analysis of randomized controlled trials
&lt;/a&gt;&lt;/p&gt;Am J Clin Nutr (2017 Sep)&lt;/div&gt;'>[24]</a> or <a href="/conditions/type-2-diabetes/" class="popover" data-tooltip="&lt;div&gt;&lt;h6&gt;Type 2 Diabetes&lt;/h6&gt;&lt;p&gt;Type 2 diabetes (T2D) is a disease in which blood glucose levels are too high. It is characterized by insulin resistance in muscle, fat, and pancreas cells and an inability of the pancreas to manufacture enough insulin to control blood glucose levels. T2D is strongly associated with excess body fat, and weight loss induced by lifestyle changes is extremely effective for treating T2D.&lt;/p&gt;&lt;/div&gt;">type 2 diabetes</a>.<a href="#ref-26" id="ref-link-26" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;Xu L, et al. &lt;a href="https://pubmed.ncbi.nlm.nih.gov/36741996" target="\_blank" rel="noopener noreferrer"&gt;Effects of magnesium supplementation on improving hyperglycemia, hypercholesterolemia, and hypertension in type 2 diabetes: A pooled analysis of 24 randomized controlled trials.
&lt;/a&gt;&lt;/p&gt;Front Nutr (2022)&lt;/div&gt;'>[26]</a><a href="#ref-25" id="ref-link-25" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;Asbaghi O, et al. &lt;a href="https://pubmed.ncbi.nlm.nih.gov/32385715" target="\_blank" rel="noopener noreferrer"&gt;The Effects of Magnesium Supplementation on Blood Pressure and Obesity Measure Among Type 2 Diabetes Patient: a Systematic Review and Meta-analysis of Randomized Controlled Trials.
&lt;/a&gt;&lt;/p&gt;Biol Trace Elem Res (2021-Feb)&lt;/div&gt;'>[25]</a> However, there is large between-trial variability in the <a href="/glossary/effect-size/" class="popover" data-tooltip="&lt;div&gt;&lt;h6&gt;Effect Size&lt;/h6&gt;&lt;p&gt;Effect size generally describes how large of an effect an intervention has, on average. It’s also used synonymously with “standardized mean difference”, which is an effect size that is independent of a particular measurement scale.&lt;/p&gt;&lt;/div&gt;">effect size</a>, and the efficacy of magnesium on blood pressure appears greatest in people with low serum magnesium concentrations.<a href="#ref-11" id="ref-link-11" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;Verma H, Garg R. &lt;a href="https://pubmed.ncbi.nlm.nih.gov/28150351" target="\_blank" rel="noopener noreferrer"&gt;Effect of magnesium supplementation on type 2 diabetes associated cardiovascular risk factors: a systematic review and meta-analysis
&lt;/a&gt;&lt;/p&gt;J Hum Nutr Diet (2017 Oct)&lt;/div&gt;'>[11]</a><a href="#ref-23" id="ref-link-23" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;Xi Zhang, et al. &lt;a href="https://pubmed.ncbi.nlm.nih.gov/27402922" target="\_blank" rel="noopener noreferrer"&gt;Effects of Magnesium Supplementation on Blood Pressure: A Meta-Analysis of Randomized Double-Blind Placebo-Controlled Trials
&lt;/a&gt;&lt;/p&gt;Hypertension (2016 Aug)&lt;/div&gt;'>[23]</a> That said, many randomized controlled trials do not report baseline serum magnesium concentrations, so this relationship requires further exploration.

Does magnesium help with blood pressure?

Low magnesium levels are associated with a higher risk of diabetes, and supplementation with magnesium has been shown to reduce <a href="/outcomes/blood-glucose/" class="popover" data-tooltip="&lt;div&gt;&lt;h6&gt;Blood glucose&lt;/h6&gt;&lt;p&gt;How much glucose, or blood sugar, is floating around in your blood. Fasting blood glucose is measured when your stomach is empty (usually before breakfast), whereas postprandial blood glucose is checked after a meal. Both are used as indicators of diabetes risk.&lt;/p&gt;&lt;/div&gt;">blood glucose</a> and improve insulin sensitivity,<a href="#ref-10" id="ref-link-10" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;Nicola Veronese, et al. &lt;a href="https://pubmed.ncbi.nlm.nih.gov/34836329" target="\_blank" rel="noopener noreferrer"&gt;Oral Magnesium Supplementation for Treating Glucose Metabolism Parameters in People with or at Risk of Diabetes: A Systematic Review and Meta-Analysis of Double-Blind Randomized Controlled Trials
&lt;/a&gt;&lt;/p&gt;Nutrients (2021 Nov 15)&lt;/div&gt;'>[10]</a><a href="#ref-11" id="ref-link-11" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;Verma H, Garg R. &lt;a href="https://pubmed.ncbi.nlm.nih.gov/28150351" target="\_blank" rel="noopener noreferrer"&gt;Effect of magnesium supplementation on type 2 diabetes associated cardiovascular risk factors: a systematic review and meta-analysis
&lt;/a&gt;&lt;/p&gt;J Hum Nutr Diet (2017 Oct)&lt;/div&gt;'>[11]</a><a href="#ref-12" id="ref-link-12" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;Qu Q, Rong R, Yu J. &lt;a href="https://pubmed.ncbi.nlm.nih.gov/36249983" target="\_blank" rel="noopener noreferrer"&gt;Effect of magnesium supplementation on pregnancy outcome in gestational diabetes mellitus patients: A meta-analysis of randomized controlled trials.
&lt;/a&gt;&lt;/p&gt;Food Sci Nutr (2022-Oct)&lt;/div&gt;'>[12]</a> especially in people who are insulin resistant and/or magnesium deficient<a href="#ref-13" id="ref-link-13" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;Guerrero-Romero F, et al. &lt;a href="https://pubmed.ncbi.nlm.nih.gov/15223977" target="\_blank" rel="noopener noreferrer"&gt;Oral magnesium supplementation improves insulin sensitivity in non-diabetic subjects with insulin resistance. A double-blind placebo-controlled randomized trial.
&lt;/a&gt;&lt;/p&gt;Diabetes Metab (2004-Jun)&lt;/div&gt;'>[13]</a><a href="#ref-14" id="ref-link-14" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;Guerrero-Romero F, Rodríguez-Morán M. &lt;a href="https://pubmed.ncbi.nlm.nih.gov/21241290" target="\_blank" rel="noopener noreferrer"&gt;Magnesium improves the beta-cell function to compensate variation of insulin sensitivity: double-blind, randomized clinical trial
&lt;/a&gt;&lt;/p&gt;Eur J Clin Invest (2011 Apr)&lt;/div&gt;'>[14]</a><a href="#ref-15" id="ref-link-15" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;Mooren FC, et al. &lt;a href="https://pubmed.ncbi.nlm.nih.gov/21205110" target="\_blank" rel="noopener noreferrer"&gt;Oral magnesium supplementation reduces insulin resistance in non-diabetic subjects - a double-blind, placebo-controlled, randomized trial
&lt;/a&gt;&lt;/p&gt;Diabetes Obes Metab (2011 Mar)&lt;/div&gt;'>[15]</a><a href="#ref-16" id="ref-link-16" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;Rodríguez-Morán M, Guerrero-Romero F. &lt;a href="https://pubmed.ncbi.nlm.nih.gov/12663588" target="\_blank" rel="noopener noreferrer"&gt;Oral magnesium supplementation improves insulin sensitivity and metabolic control in type 2 diabetic subjects: a randomized double-blind controlled trial
&lt;/a&gt;&lt;/p&gt;Diabetes Care (2003 Apr)&lt;/div&gt;'>[16]</a> and/or in women with <a href="/conditions/gestational-diabetes/" class="popover" data-tooltip="&lt;div&gt;&lt;h6&gt;Gestational Diabetes&lt;/h6&gt;&lt;p&gt;Gestational diabetes is high blood sugar (blood glucose) that develops during pregnancy, most commonly during the second trimester. Insulin resistance during pregnancy is the primary cause of gestational diabetes.&lt;/p&gt;&lt;/div&gt;">gestational diabetes</a>.<a href="#ref-12" id="ref-link-12" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;Qu Q, Rong R, Yu J. &lt;a href="https://pubmed.ncbi.nlm.nih.gov/36249983" target="\_blank" rel="noopener noreferrer"&gt;Effect of magnesium supplementation on pregnancy outcome in gestational diabetes mellitus patients: A meta-analysis of randomized controlled trials.
&lt;/a&gt;&lt;/p&gt;Food Sci Nutr (2022-Oct)&lt;/div&gt;'>[12]</a><a href="#ref-17" id="ref-link-17" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;Xiaoqing Tan, Yi Huang. &lt;a href="https://pubmed.ncbi.nlm.nih.gov/34907820" target="\_blank" rel="noopener noreferrer"&gt;Magnesium supplementation for glycemic status in women with gestational diabetes: a systematic review and meta-analysis
&lt;/a&gt;&lt;/p&gt;Gynecol Endocrinol (2021 Dec 15)&lt;/div&gt;'>[17]</a>
Supplemental magnesium also appears to lower <a href="/outcomes/blood-pressure/" class="popover" data-tooltip="&lt;div&gt;&lt;h6&gt;Blood Pressure&lt;/h6&gt;&lt;p&gt;Blood pressure is the force that blood exerts on blood vessels as it circulates. &lt;em&gt;High&lt;/em&gt; blood pressure (&lt;em&gt;hyper&lt;/em&gt;tension) and &lt;em&gt;low&lt;/em&gt; blood pressure (&lt;em&gt;hypo&lt;/em&gt;tension) can each lead to a variety of health issues.&lt;/p&gt;&lt;/div&gt;">blood pressure</a> in people who are deficient in magnesium<a href="#ref-18" id="ref-link-18" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;Sacks FM, et al. &lt;a href="https://pubmed.ncbi.nlm.nih.gov/9449404" target="\_blank" rel="noopener noreferrer"&gt;Effect on blood pressure of potassium, calcium, and magnesium in women with low habitual intake
&lt;/a&gt;&lt;/p&gt;Hypertension (1998 Jan)&lt;/div&gt;'>[18]</a><a href="#ref-19" id="ref-link-19" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;Guerrero-Romero F, Rodríguez-Morán M. &lt;a href="https://pubmed.ncbi.nlm.nih.gov/19020533" target="\_blank" rel="noopener noreferrer"&gt;The effect of lowering blood pressure by magnesium supplementation in diabetic hypertensive adults with low serum magnesium levels: a randomized, double-blind, placebo-controlled clinical trial
&lt;/a&gt;&lt;/p&gt;J Hum Hypertens (2009 Apr)&lt;/div&gt;'>[19]</a> and in those who have elevated blood pressure (<a href="/conditions/high-blood-pressure/" class="popover" data-tooltip="&lt;div&gt;&lt;h6&gt;High Blood Pressure&lt;/h6&gt;&lt;p&gt;High blood pressure is when the force of your blood pushing against the walls of the arteries is consistently too high. High blood pressure is often caused by an unhealthy lifestyle, although it can result from other medical conditions as well.&lt;/p&gt;&lt;/div&gt;">hypertension</a>).<a href="#ref-20" id="ref-link-20" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;Lee S, et al. &lt;a href="https://pubmed.ncbi.nlm.nih.gov/19359148" target="\_blank" rel="noopener noreferrer"&gt;Effects of oral magnesium supplementation on insulin sensitivity and blood pressure in normo-magnesemic nondiabetic overweight Korean adults
&lt;/a&gt;&lt;/p&gt;Nutr Metab Cardiovasc Dis (2009 Dec)&lt;/div&gt;'>[20]</a><a href="#ref-21" id="ref-link-21" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;Hatzistavri LS, et al. &lt;a href="https://pubmed.ncbi.nlm.nih.gov/19617879" target="\_blank" rel="noopener noreferrer"&gt;Oral magnesium supplementation reduces ambulatory blood pressure in patients with mild hypertension
&lt;/a&gt;&lt;/p&gt;Am J Hypertens (2009 Oct)&lt;/div&gt;'>[21]</a><a href="#ref-22" id="ref-link-22" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;Kawano Y, et al. &lt;a href="https://pubmed.ncbi.nlm.nih.gov/9719052" target="\_blank" rel="noopener noreferrer"&gt;Effects of magnesium supplementation in hypertensive patients: assessment by office, home, and ambulatory blood pressures
&lt;/a&gt;&lt;/p&gt;Hypertension (1998 Aug)&lt;/div&gt;'>[22]</a> The average reduction in blood pressure after magnesium supplementation is 2–4 mmHg for systolic blood pressure and 2 mmHg for diastolic blood pressure,<a href="#ref-23" id="ref-link-23" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;Xi Zhang, et al. &lt;a href="https://pubmed.ncbi.nlm.nih.gov/27402922" target="\_blank" rel="noopener noreferrer"&gt;Effects of Magnesium Supplementation on Blood Pressure: A Meta-Analysis of Randomized Double-Blind Placebo-Controlled Trials
&lt;/a&gt;&lt;/p&gt;Hypertension (2016 Aug)&lt;/div&gt;'>[23]</a><a href="#ref-24" id="ref-link-24" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;Daniel T Dibaba, et al. &lt;a href="https://pubmed.ncbi.nlm.nih.gov/28724644" target="\_blank" rel="noopener noreferrer"&gt;The effect of magnesium supplementation on blood pressure in individuals with insulin resistance, prediabetes, or noncommunicable chronic diseases: a meta-analysis of randomized controlled trials
&lt;/a&gt;&lt;/p&gt;Am J Clin Nutr (2017 Sep)&lt;/div&gt;'>[24]</a> though the reductions may be greater for individuals with type 2 diabetes (6–8 mmHg and 2–3 mmHg for systolic and diastolic blood pressure, respectively).<a href="#ref-25" id="ref-link-25" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;Asbaghi O, et al. &lt;a href="https://pubmed.ncbi.nlm.nih.gov/32385715" target="\_blank" rel="noopener noreferrer"&gt;The Effects of Magnesium Supplementation on Blood Pressure and Obesity Measure Among Type 2 Diabetes Patient: a Systematic Review and Meta-analysis of Randomized Controlled Trials.
&lt;/a&gt;&lt;/p&gt;Biol Trace Elem Res (2021-Feb)&lt;/div&gt;'>[25]</a><a href="#ref-26" id="ref-link-26" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;Xu L, et al. &lt;a href="https://pubmed.ncbi.nlm.nih.gov/36741996" target="\_blank" rel="noopener noreferrer"&gt;Effects of magnesium supplementation on improving hyperglycemia, hypercholesterolemia, and hypertension in type 2 diabetes: A pooled analysis of 24 randomized controlled trials.
&lt;/a&gt;&lt;/p&gt;Front Nutr (2022)&lt;/div&gt;'>[26]</a>
There is some indication that magnesium supplementation may reduce the frequency and intensity of <a href="/conditions/migraine-headache/" class="popover" data-tooltip="&lt;div&gt;&lt;h6&gt;Migraine Headache&lt;/h6&gt;&lt;p&gt;Migraine headaches are usually one-sided (sometimes bilateral) head pain. They affect women more often than men, and can have a number of triggers, and are more common if you have a family member with migraines. They can be distinguished from other types of headaches (such as tension or cluster headaches) due to additional symptoms of nausea, vomiting, sensitivity to light and sound, and worsening of pain with activity.&lt;/p&gt;&lt;/div&gt;">migraine headache</a><a href="#ref-27" id="ref-link-27" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;Köseoglu E, et al. &lt;a href="https://pubmed.ncbi.nlm.nih.gov/18705538" target="\_blank" rel="noopener noreferrer"&gt;The effects of magnesium prophylaxis in migraine without aura
&lt;/a&gt;&lt;/p&gt;Magnes Res (2008 Jun)&lt;/div&gt;'>[27]</a><a href="#ref-28" id="ref-link-28" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;Veronese N, et al. &lt;a href="https://pubmed.ncbi.nlm.nih.gov/30684032" target="\_blank" rel="noopener noreferrer"&gt;Magnesium and health outcomes: an umbrella review of systematic reviews and meta-analyses of observational and intervention studies
&lt;/a&gt;&lt;/p&gt;Eur J Nutr (2019 Jan 25)&lt;/div&gt;'>[28]</a><a href="#ref-29" id="ref-link-29" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;Hsiao-Yean Chiu, et al. &lt;a href="https://pubmed.ncbi.nlm.nih.gov/26752497" target="\_blank" rel="noopener noreferrer"&gt;Effects of Intravenous and Oral Magnesium on Reducing Migraine: A Meta-analysis of Randomized Controlled Trials
&lt;/a&gt;&lt;/p&gt;Pain Physician (2016 Jan)&lt;/div&gt;'>[29]</a> and attenuate premenstrual symptoms in women.<a href="#ref-30" id="ref-link-30" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;Quaranta S, et al. &lt;a href="https://pubmed.ncbi.nlm.nih.gov/17177579" target="\_blank" rel="noopener noreferrer"&gt;Pilot study of the efficacy and safety of a modified-release magnesium 250 mg tablet (Sincromag) for the treatment of premenstrual syndrome
&lt;/a&gt;&lt;/p&gt;Clin Drug Investig (2007)&lt;/div&gt;'>[30]</a><a href="#ref-31" id="ref-link-31" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;Walker AF, et al. &lt;a href="https://pubmed.ncbi.nlm.nih.gov/9861593" target="\_blank" rel="noopener noreferrer"&gt;Magnesium supplementation alleviates premenstrual symptoms of fluid retention
&lt;/a&gt;&lt;/p&gt;J Womens Health (1998 Nov)&lt;/div&gt;'>[31]</a><a href="#ref-32" id="ref-link-32" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;De Souza MC, et al. &lt;a href="https://pubmed.ncbi.nlm.nih.gov/10746516" target="\_blank" rel="noopener noreferrer"&gt;A synergistic effect of a daily supplement for 1 month of 200 mg magnesium plus 50 mg vitamin B6 for the relief of anxiety-related premenstrual symptoms: a randomized, double-blind, crossover study
&lt;/a&gt;&lt;/p&gt;J Womens Health Gend Based Med (2000 Mar)&lt;/div&gt;'>[32]</a>

What are magnesium’s main benefits?

It is possible that ZMA can cause weird dreams, and the anecdotes support this; however, since this has not been directly investigated the best 'proof' that can be given is weak.

<a href="/supplements/zma/" class="popover" data-tooltip="&lt;div&gt;&lt;h6&gt;ZMA&lt;/h6&gt;&lt;p&gt;ZMA stands for zinc, magnesium, and aspartate. ZMA is an easy way to supplement these two minerals and vitamin B6.&lt;/p&gt;&lt;/div&gt;">ZMA</a> is a proprietary blend of <a href="/supplements/zinc/" class="popover" data-tooltip="&lt;div&gt;&lt;h6&gt;Zinc&lt;/h6&gt;&lt;p&gt;Zinc is an essential mineral that is critical for the function of hundreds of enzymes. Consequently, it plays many roles, including in antioxidant enzymes, brain function, and the immune system. Zinc is most commonly taken to reduce the duration of respiratory infections and the common cold.&lt;/p&gt;&lt;/div&gt;">Zinc</a> bound to monomethionine, <a href="/supplements/magnesium/" class="popover" data-tooltip="&lt;div&gt;&lt;h6&gt;Magnesium&lt;/h6&gt;&lt;p&gt;Magnesium is an essential dietary mineral that is involved in energy production, nervous system function, blood pressure regulation, and blood glucose control. A lack of magnesium in the diet — which is common in modern societies — is associated with an increased risk of diabetes, cardiovascular disease, and other health conditions.&lt;/p&gt;&lt;/div&gt;">Magnesium</a> bound to aspartate, and the vitamin B6 (Pyridoxine). It is sometimes reported to give users 'weird, vivid dreams'.
This claim has not been investigated much, but a pilot study<a href="#ref-41" id="ref-link-41" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;Ebben M, Lequerica A, Spielman A. &lt;a href="https://www.ncbi.nlm.nih.gov/pubmed/11883552" target="\_blank" rel="noopener noreferrer"&gt;Effects of pyridoxine on dreaming: a preliminary study
&lt;/a&gt;&lt;/p&gt;Percept Mot Skills (2002 Feb)&lt;/div&gt;'>[41]</a> suggests that a dose of 250mg pyridoxine can alter dream perception in college aged men, through a hypothesized increased conversion of tryptophan to serotonin. This dose of B6, however, is much higher than that occurring in ZMA products; which tends to range in the 10-50mg range and usually at the lower end.
One other study has reported synergism between B6 and Magnesium in regards to anxiety reduction, when the subjects were women experiencing PMS;<a href="#ref-42" id="ref-link-42" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;De Souza MC, et al. &lt;a href="https://www.ncbi.nlm.nih.gov/pubmed/10746516" target="\_blank" rel="noopener noreferrer"&gt;A synergistic effect of a daily supplement for 1 month of 200 mg magnesium plus 50 mg vitamin B6 for the relief of anxiety-related premenstrual symptoms: a randomized, double-blind, crossover study
&lt;/a&gt;&lt;/p&gt;J Womens Health Gend Based Med (2000 Mar)&lt;/div&gt;'>[42]</a> it is theoretically possible that the ZMA formulation enhances the actions of pyridoxine allowing the previous research's results to be relevant.

Does ZMA cause weird dreams?

Magnesium supplementation that is not excessive is well tolerated and probably won’t cause side effects, and it’s difficult to ingest too much magnesium from food sources alone. Excess magnesium in the body is eliminated by the kidneys, so the risk of magnesium toxicity from food is quite low for healthy people.<a href="#ref-33" id="ref-link-33" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;R Swaminathan. &lt;a href="https://pubmed.ncbi.nlm.nih.gov/18568054" target="\_blank" rel="noopener noreferrer"&gt;Magnesium metabolism and its disorders
&lt;/a&gt;&lt;/p&gt;Clin Biochem Rev (2003 May)&lt;/div&gt;'>[33]</a>
Supplementing with high doses and certain magnesium salts (i.e., magnesium carbonate, magnesium chloride, magnesium gluconate, magnesium hydroxide, and magnesium oxide) can have a laxative effect — though some people choose to take certain forms of magnesium for this reason.<a href="#ref-2" id="ref-link-2" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;Ranade VV, Somberg JC. &lt;a href="https://pubmed.ncbi.nlm.nih.gov/11550076" target="\_blank" rel="noopener noreferrer"&gt;Bioavailability and pharmacokinetics of magnesium after administration of magnesium salts to humans
&lt;/a&gt;&lt;/p&gt;Am J Ther (2001 Sep-Oct)&lt;/div&gt;'>[2]</a><a href="#ref-4" id="ref-link-4" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;&lt;a href="https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/" target="\_blank" rel="noopener noreferrer"&gt;Office of Dietary Supplements - Magnesium
&lt;/a&gt;&lt;/p&gt;&lt;/div&gt;'>[4]</a> Unabsorbed magnesium salts have an osmotic effect in the intestinal tract and can increase gastric motility. In one study, 12% of participants experienced diarrhea with a 1,000 mg dose of magnesium oxide,<a href="#ref-34" id="ref-link-34" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;de Lordes Lima M, et al. &lt;a href="https://pubmed.ncbi.nlm.nih.gov/9589224" target="\_blank" rel="noopener noreferrer"&gt;The effect of magnesium supplementation in increasing doses on the control of type 2 diabetes
&lt;/a&gt;&lt;/p&gt;Diabetes Care (1998 May)&lt;/div&gt;'>[34]</a> but this form of magnesium is poorly absorbed, and the dose is well above the tolerable upper limit (UL) for magnesium of 350 mg for healthy adults.<a href="#ref-35" id="ref-link-35" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;Institute of Medicine (US) Standing Committee on the Scientific Evaluation
of Dietary Reference Intakes. &lt;a href="https://pubmed.ncbi.nlm.nih.gov/23115811" target="\_blank" rel="noopener noreferrer"&gt;Dietary Reference Intakes for Calcium, Phosphorus, Magnesium, Vitamin D, and Fluoride
&lt;/a&gt;&lt;/p&gt;&lt;/div&gt;'>[35]</a> Nausea, diarrhea, and abdominal cramping are also occasional side effects reported from supplemental magnesium.
Magnesium supplements can also interfere with the absorption of certain medications, including bisphosphonates (used for treating osteoporosis) and antibiotics — to avoid these interactions, individuals who are taking these types of medications should talk to their healthcare provider about how to space out and time their supplemental magnesium.<a href="#ref-4" id="ref-link-4" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;&lt;a href="https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/" target="\_blank" rel="noopener noreferrer"&gt;Office of Dietary Supplements - Magnesium
&lt;/a&gt;&lt;/p&gt;&lt;/div&gt;'>[4]</a>

What are magnesium’s main drawbacks?

It’s a widely held belief that imbalances in <a href="/supplements/electrolytes/" class="popover" data-tooltip="&lt;div&gt;&lt;h6&gt;Electrolytes&lt;/h6&gt;&lt;p&gt;Electrolytes are essential minerals. They include sodium, calcium, potassium, magnesium, and chloride. Electrolytes are involved in maintaining proper hydration, muscle and brain function, and nerve conduction.&lt;/p&gt;&lt;/div&gt;">electrolytes</a> — in particular magnesium — may be involved in the etiology of <a href="/conditions/muscle-cramps/" class="popover" data-tooltip="&lt;div&gt;&lt;h6&gt;Muscle Cramps&lt;/h6&gt;&lt;p&gt;Muscle cramps are sudden involuntary contractions of one or more muscles that involve a sharp pain in the affected area. Muscle cramps are more common during physical exertion and in hot weather, but can also be caused by certain medications, dehydration, and electrolyte imbalances.&lt;/p&gt;&lt;/div&gt;">muscle cramps</a> — sudden involuntary contractions of one or more muscles that lead to sharp pains. However, the theory that muscle cramps are related to electrolyte or water imbalances has been questioned, although some evidence suggests that exercise-associated muscle cramps may have their origin in excessive losses of water and sodium during exercise.<a href="#ref-47" id="ref-link-47" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;Bergeron. &lt;a href="https://doi.org/10.1249/JSR.0b013e31817f476a" target="\_blank" rel="noopener noreferrer"&gt;Muscle Cramps during Exercise-Is It Fatigue or Electrolyte Deficit?
&lt;/a&gt;&lt;/p&gt;Current Sports Medicine Reports (2008-08)&lt;/div&gt;'>[47]</a>
The idea that low magnesium levels play a role in muscle cramping comes from evidence that reduced magnesium levels are correlated to higher rates of muscle cramping during pregnancy<a href="#ref-48" id="ref-link-48" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;Hantoushzadeh S, Jafarabadi M, Khazardoust S. &lt;a href="https://pubmed.ncbi.nlm.nih.gov/17574257" target="\_blank" rel="noopener noreferrer"&gt;Serum magnesium levels, muscle cramps, and preterm labor.
&lt;/a&gt;&lt;/p&gt;Int J Gynaecol Obstet (2007-Aug)&lt;/div&gt;'>[48]</a><a href="#ref-49" id="ref-link-49" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;Kovács L, et al. &lt;a href="https://pubmed.ncbi.nlm.nih.gov/3063587" target="\_blank" rel="noopener noreferrer"&gt;Magnesium substitution in pregnancy. A prospective, randomized double-blind study.
&lt;/a&gt;&lt;/p&gt;Geburtshilfe Frauenheilkd (1988-Aug)&lt;/div&gt;'>[49]</a> and in people who experience leg cramps at night.<a href="#ref-50" id="ref-link-50" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;Garrison SR, et al. &lt;a href="https://pubmed.ncbi.nlm.nih.gov/21289017" target="\_blank" rel="noopener noreferrer"&gt;The effect of magnesium infusion on rest cramps: randomized controlled trial.
&lt;/a&gt;&lt;/p&gt;J Gerontol A Biol Sci Med Sci (2011-Jun)&lt;/div&gt;'>[50]</a> Severe magnesium deficiency has also been associated with a higher incidence of muscle pain and cramping.<a href="#ref-51" id="ref-link-51" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;Triger DR, Joekes AM. &lt;a href="https://pubmed.ncbi.nlm.nih.gov/5784618" target="\_blank" rel="noopener noreferrer"&gt;Severe muscle cramp due to acute hypomagnesaemia in haemodialysis.
&lt;/a&gt;&lt;/p&gt;Br Med J (1969-Jun-28)&lt;/div&gt;'>[51]</a><a href="#ref-52" id="ref-link-52" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;Bilbey DL, Prabhakaran VM. &lt;a href="https://pubmed.ncbi.nlm.nih.gov/8754704" target="\_blank" rel="noopener noreferrer"&gt;Muscle cramps and magnesium deficiency: case reports.
&lt;/a&gt;&lt;/p&gt;Can Fam Physician (1996-Jul)&lt;/div&gt;'>[52]</a>
However, a meta-analysis published in 2020 concluded that it is unlikely that magnesium supplementation in any form can reduce idiopathic nocturnal or exercise-induced muscle cramps. The available evidence on a reduction in pregnancy-associated muscle cramps was conflicting.<a href="#ref-53" id="ref-link-53" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;Scott R Garrison, et al. &lt;a href="https://pubmed.ncbi.nlm.nih.gov/32956536" target="\_blank" rel="noopener noreferrer"&gt;Magnesium for skeletal muscle cramps
&lt;/a&gt;&lt;/p&gt;Cochrane Database Syst Rev (2020 Sep 21)&lt;/div&gt;'>[53]</a>

Does low magnesium lead to muscle cramps?

Many observations related to magnesium’s effect on reducing disease risk are likely due to correction of a deficiency. In other words, it may not be the case that supplemental magnesium is beneficial per se; instead, magnesium deficiency may lead to several health problems, many of which may be related to chronic low-grade <a href="/outcomes/inflammation/" class="popover" data-tooltip="&lt;div&gt;&lt;h6&gt;Inflammation&lt;/h6&gt;&lt;p&gt;Inflammation is an alarm signal of sorts that is triggered by invading pathogens or injury. It mobilizes the immune system to neutralize and kill the infection or promote tissue repair and healing. Although controlled inflammation is critical for surviving in a stressful world, when it is excessive or prolonged it can lead to health problems, and is a common driver of many chronic diseases.&lt;/p&gt;&lt;/div&gt;">inflammation</a>.<a href="#ref-36" id="ref-link-36" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;Forrest H Nielsen. &lt;a href="https://pubmed.ncbi.nlm.nih.gov/29403302" target="\_blank" rel="noopener noreferrer"&gt;Magnesium deficiency and increased inflammation: current perspectives
&lt;/a&gt;&lt;/p&gt;J Inflamm Res (2018 Jan 18)&lt;/div&gt;'>[36]</a> There is also the possibility of reverse causation because many modern diseases (i.e., <a href="/conditions/obesity/" class="popover" data-tooltip="&lt;div&gt;&lt;h6&gt;Obesity&lt;/h6&gt;&lt;p&gt;Obesity is a condition of excessive body fat that increases the risk for other conditions such as diabetes and heart disease. Fat is how the body stores extra calories that were eaten but not used. Obesity treatment usually involves restricting the calories eaten or creating negative calorie balance.&lt;/p&gt;&lt;/div&gt;">obesity</a> and diabetes) may lead to a magnesium deficiency.
Nonetheless, there are well-documented mechanisms that explain why magnesium may benefit health.
For one, magnesium plays a role in beta-cell activity in the pancreas, influencing insulin secretion and, therefore, our ability to regulate <a href="/outcomes/blood-glucose/" class="popover" data-tooltip="&lt;div&gt;&lt;h6&gt;Blood glucose&lt;/h6&gt;&lt;p&gt;How much glucose, or blood sugar, is floating around in your blood. Fasting blood glucose is measured when your stomach is empty (usually before breakfast), whereas postprandial blood glucose is checked after a meal. Both are used as indicators of diabetes risk.&lt;/p&gt;&lt;/div&gt;">blood glucose</a>. Magnesium deficiency can lead to impaired insulin secretion, impaired glucose utilization, and insulin resistance — all of which contribute to the development of <a href="/conditions/type-2-diabetes/" class="popover" data-tooltip="&lt;div&gt;&lt;h6&gt;Type 2 Diabetes&lt;/h6&gt;&lt;p&gt;Type 2 diabetes (T2D) is a disease in which blood glucose levels are too high. It is characterized by insulin resistance in muscle, fat, and pancreas cells and an inability of the pancreas to manufacture enough insulin to control blood glucose levels. T2D is strongly associated with excess body fat, and weight loss induced by lifestyle changes is extremely effective for treating T2D.&lt;/p&gt;&lt;/div&gt;">type 2 diabetes</a>.<a href="#ref-37" id="ref-link-37" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;Krasimir Kostov. &lt;a href="https://pubmed.ncbi.nlm.nih.gov/30889804" target="\_blank" rel="noopener noreferrer"&gt;Effects of Magnesium Deficiency on Mechanisms of Insulin Resistance in Type 2 Diabetes: Focusing on the Processes of Insulin Secretion and Signaling
&lt;/a&gt;&lt;/p&gt;Int J Mol Sci (2019 Mar 18)&lt;/div&gt;'>[37]</a>
In the cardiovascular system, magnesium regulates <a href="/supplements/calcium/" class="popover" data-tooltip="&lt;div&gt;&lt;h6&gt;Calcium&lt;/h6&gt;&lt;p&gt;Calcium is a dietary macromineral found in high amounts in dairy products, and to a lesser extent in vegetables. Used primarily to support bone health, calcium also has a role in maternal and cardiovascular health.&lt;/p&gt;&lt;/div&gt;">calcium</a> concentrations, which enhances vascular relaxation and inhibits vasoconstriction, leading to healthy vascular tone and protecting against high blood pressure (<a href="/conditions/high-blood-pressure/" class="popover" data-tooltip="&lt;div&gt;&lt;h6&gt;High Blood Pressure&lt;/h6&gt;&lt;p&gt;High blood pressure is when the force of your blood pushing against the walls of the arteries is consistently too high. High blood pressure is often caused by an unhealthy lifestyle, although it can result from other medical conditions as well.&lt;/p&gt;&lt;/div&gt;">hypertension</a>). Magnesium also improves <a href="/outcomes/endothelial-function/" class="popover" data-tooltip="&lt;div&gt;&lt;h6&gt;Endothelial Function&lt;/h6&gt;&lt;p&gt;Endothelial function (vasoreactivity) tends to refer to the reactivity of blood vessels to dilate or contract upon demand, and is associated with blood flow and arterial calcification. Improved vasoreactivity is associated with reduced risk for cardiovascular incidents.&lt;/p&gt;&lt;/div&gt;">endothelial function</a> by directly stimulating the release of <a href="/outcomes/nitric-oxide/" class="popover" data-tooltip="&lt;div&gt;&lt;h6&gt;Nitric Oxide&lt;/h6&gt;&lt;p&gt;Nitric oxide (NO) is composed of nitrogen (N) and oxygen (O). The human body creates NO from dietary arginine and nitrate. NO plays a major signaling role in vascular relaxation, and elevated levels are associated with better blood flow and lower blood pressure.&lt;/p&gt;&lt;/div&gt;">nitric oxide</a>(NO).<a href="#ref-38" id="ref-link-38" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;Ligia Dominguez, Nicola Veronese, Mario Barbagallo. &lt;a href="https://pubmed.ncbi.nlm.nih.gov/33396570" target="\_blank" rel="noopener noreferrer"&gt;Magnesium and Hypertension in Old Age
&lt;/a&gt;&lt;/p&gt;Nutrients (2020 Dec 31)&lt;/div&gt;'>[38]</a>
In the brain, magnesium binds to and blocks the actions of NMDA receptors, thereby preventing glutamate-dependent transmission of cortical spreading depression — one mechanism involved in the pathogenesis of <a href="/conditions/migraine-headache/" class="popover" data-tooltip="&lt;div&gt;&lt;h6&gt;Migraine Headache&lt;/h6&gt;&lt;p&gt;Migraine headaches are usually one-sided (sometimes bilateral) head pain. They affect women more often than men, and can have a number of triggers, and are more common if you have a family member with migraines. They can be distinguished from other types of headaches (such as tension or cluster headaches) due to additional symptoms of nausea, vomiting, sensitivity to light and sound, and worsening of pain with activity.&lt;/p&gt;&lt;/div&gt;">migraine headache</a>. Magnesium is also a <a href="/supplements/gaba/" class="popover" data-tooltip="&lt;div&gt;&lt;h6&gt;GABA&lt;/h6&gt;&lt;p&gt;GABA (gamma-aminobutyric acid) is an inhibitory neurotransmitter. Although supplementation can increase growth hormone levels, the effects are short-lived. Some research has also reported beneficial effects on sleep quality, stress, and mood. However, results have been inconsistent across studies.&lt;/p&gt;&lt;/div&gt;">GABA</a> agonist. Magnesium affects the function of serotonin receptors, influences platelet aggregation, and regulates the synthesis and release of several neurotransmitters. These mechanisms explain magnesium’s benefit for migraine, as well as the potential for magnesium to improve sleep and other aspects of neurological health.<a href="#ref-39" id="ref-link-39" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;Sanam Dolati, et al. &lt;a href="https://pubmed.ncbi.nlm.nih.gov/31691193" target="\_blank" rel="noopener noreferrer"&gt;The Role of Magnesium in Pathophysiology and Migraine Treatment
&lt;/a&gt;&lt;/p&gt;Biol Trace Elem Res (2020 Aug)&lt;/div&gt;'>[39]</a><a href="#ref-40" id="ref-link-40" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;Mauskop A, Varughese J. &lt;a href="https://pubmed.ncbi.nlm.nih.gov/22426836" target="\_blank" rel="noopener noreferrer"&gt;Why all migraine patients should be treated with magnesium.
&lt;/a&gt;&lt;/p&gt;J Neural Transm (Vienna) (2012-May)&lt;/div&gt;'>[40]</a>

How does magnesium work?

Magnesium

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Mg citrate found more bioavailable than other Mg preparations in a randomised, double-blind study

Bioavailability and pharmacokinetics of magnesium after administration of magnesium salts to humans

Myth or Reality-Transdermal Magnesium?

Office of Dietary Supplements - Magnesium

Influence of a mixed and a vegetarian diet on urinary magnesium excretion and concentration.

Gastrointestinal absorption and excretion of Mg 28 in man.

Influence of a mineral water rich in calcium, magnesium and bicarbonate on urine composition and the risk of calcium oxalate crystallization.

Magnesium in man: implications for health and disease

Subclinical magnesium deficiency: a principal driver of cardiovascular disease and a public health crisis

Oral Magnesium Supplementation for Treating Glucose Metabolism Parameters in People with or at Risk of Diabetes: A Systematic Review and Meta-Analysis of Double-Blind Randomized Controlled Trials

Effect of magnesium supplementation on type 2 diabetes associated cardiovascular risk factors: a systematic review and meta-analysis

Effect of magnesium supplementation on pregnancy outcome in gestational diabetes mellitus patients: A meta-analysis of randomized controlled trials.

Oral magnesium supplementation improves insulin sensitivity in non-diabetic subjects with insulin resistance. A double-blind placebo-controlled randomized trial.

Magnesium improves the beta-cell function to compensate variation of insulin sensitivity: double-blind, randomized clinical trial

Oral magnesium supplementation reduces insulin resistance in non-diabetic subjects - a double-blind, placebo-controlled, randomized trial

Oral magnesium supplementation improves insulin sensitivity and metabolic control in type 2 diabetic subjects: a randomized double-blind controlled trial

Magnesium supplementation for glycemic status in women with gestational diabetes: a systematic review and meta-analysis

Effect on blood pressure of potassium, calcium, and magnesium in women with low habitual intake

The effect of lowering blood pressure by magnesium supplementation in diabetic hypertensive adults with low serum magnesium levels: a randomized, double-blind, placebo-controlled clinical trial

Effects of oral magnesium supplementation on insulin sensitivity and blood pressure in normo-magnesemic nondiabetic overweight Korean adults

Oral magnesium supplementation reduces ambulatory blood pressure in patients with mild hypertension

Effects of magnesium supplementation in hypertensive patients: assessment by office, home, and ambulatory blood pressures

Effects of Magnesium Supplementation on Blood Pressure: A Meta-Analysis of Randomized Double-Blind Placebo-Controlled Trials

The effect of magnesium supplementation on blood pressure in individuals with insulin resistance, prediabetes, or noncommunicable chronic diseases: a meta-analysis of randomized controlled trials

The Effects of Magnesium Supplementation on Blood Pressure and Obesity Measure Among Type 2 Diabetes Patient: a Systematic Review and Meta-analysis of Randomized Controlled Trials.

Effects of magnesium supplementation on improving hyperglycemia, hypercholesterolemia, and hypertension in type 2 diabetes: A pooled analysis of 24 randomized controlled trials.

The effects of magnesium prophylaxis in migraine without aura

Magnesium and health outcomes: an umbrella review of systematic reviews and meta-analyses of observational and intervention studies

Effects of Intravenous and Oral Magnesium on Reducing Migraine: A Meta-analysis of Randomized Controlled Trials

Pilot study of the efficacy and safety of a modified-release magnesium 250 mg tablet (Sincromag) for the treatment of premenstrual syndrome

Magnesium supplementation alleviates premenstrual symptoms of fluid retention

A synergistic effect of a daily supplement for 1 month of 200 mg magnesium plus 50 mg vitamin B6 for the relief of anxiety-related premenstrual symptoms: a randomized, double-blind, crossover study

Magnesium metabolism and its disorders

The effect of magnesium supplementation in increasing doses on the control of type 2 diabetes

Dietary Reference Intakes for Calcium, Phosphorus, Magnesium, Vitamin D, and Fluoride

Magnesium deficiency and increased inflammation: current perspectives

Effects of Magnesium Deficiency on Mechanisms of Insulin Resistance in Type 2 Diabetes: Focusing on the Processes of Insulin Secretion and Signaling

Magnesium and Hypertension in Old Age

The Role of Magnesium in Pathophysiology and Migraine Treatment

Why all migraine patients should be treated with magnesium.

Effects of pyridoxine on dreaming: a preliminary study

Oral magnesium supplementation for insomnia in older adults: a Systematic Review & Meta-Analysis

Dietary Supplements for Insomnia

Chapter 31 - Relation between Magnesium Deficiency and Sleep Disorders and Associated Pathological Changes

Magnesium therapy for periodic leg movements-related insomnia and restless legs syndrome: an open pilot study.

Muscle Cramps during Exercise-Is It Fatigue or Electrolyte Deficit?

Serum magnesium levels, muscle cramps, and preterm labor.

Magnesium substitution in pregnancy. A prospective, randomized double-blind study.

The effect of magnesium infusion on rest cramps: randomized controlled trial.

Severe muscle cramp due to acute hypomagnesaemia in haemodialysis.

Muscle cramps and magnesium deficiency: case reports.

Magnesium for skeletal muscle cramps

Enhancement of learning and memory by elevating brain magnesium.

Effects of elevation of brain magnesium on fear conditioning, fear extinction, and synaptic plasticity in the infralimbic prefrontal cortex and lateral amygdala.

Intestinal absorption of magnesium from food and supplements.

Magnesium absorption in human subjects from leafy vegetables, intrinsically labeled with stable 26Mg.

Fractional magnesium absorption is significantly lower in human subjects from a meal served with an oxalate-rich vegetable, spinach, as compared with a meal served with kale, a vegetable with a low oxalate content.

Phytic acid added to white-wheat bread inhibits fractional apparent magnesium absorption in humans.

Blood and brain magnesium in inbred mice and their correlation with sleep quality

Serum Magnesium Levels in Patients with Obstructive Sleep Apnoea: A Systematic Review and Meta-Analysis.

Association of magnesium intake with sleep duration and sleep quality: findings from the CARDIA study

Effect of short-term magnesium supplementation on anxiety, depression and sleep quality in patients after open-heart surgery.

The effect of magnesium supplementation on primary insomnia in elderly: A double-blind placebo-controlled clinical trial

Effect of magnesium supplementation in improving hyperandrogenism, hirsutism, and sleep quality in women with polycystic ovary syndrome: A randomized, placebo-controlled clinical trial.

The Role of Magnesium in Sleep Health: a Systematic Review of Available Literature

Antenatal magnesium sulphate and adverse neonatal outcomes: A systematic review and meta-analysis.

Magnesium supplementation in pregnancy.

The efficacy of magnesium supplementation for gestational diabetes: A meta-analysis of randomized controlled trials.

Oral Magnesium Supplementation for the Prevention of Preeclampsia: a Meta-analysis or Randomized Controlled Trials.

Interventions for leg cramps in pregnancy.

Assessing the neuroprotective benefits for babies of antenatal magnesium sulphate: An individual participant data meta-analysis.

Comparative analysis of serum zinc, copper, manganese, iron, calcium, and magnesium level and complexity of interelement relations in generalized anxiety disorder patients.

Serum Levels of Vitamin D, Calcium, Magnesium, and Copper, and their Relations with Mental Health and Sexual Function in Pregnant Iranian Adolescents.

Plasma magnesium levels in a population of psychiatric patients: correlations with symptoms.

The association between dietary intake of magnesium and psychiatric disorders among Iranian adults: a cross-sectional study.

Nutrient intakes and the common mental disorders in women.

Association between magnesium intake and depression and anxiety in community-dwelling adults: the Hordaland Health Study.

Effect of magnesium and vitamin B6 supplementation on mental health and quality of life in stressed healthy adults: Post-hoc analysis of a randomised controlled trial.

Impact of magnesium supplementation, in combination with vitamin B6, on stress and magnesium status: secondary data from a randomized controlled trial.

Superiority of magnesium and vitamin B6 over magnesium alone on severe stress in healthy adults with low magnesemia: A randomized, single-blind clinical trial

Role of magnesium supplementation in the treatment of depression: A randomized clinical trial.

Effects of zinc and magnesium supplements on postpartum depression and anxiety: A randomized controlled clinical trial

The Role and the Effect of Magnesium in Mental Disorders: A Systematic Review.

The Effects of Magnesium Supplementation on Subjective Anxiety and Stress-A Systematic Review

Efficacy, safety, and acceptability of polyethylene glycol 3350 without electrolytes vs magnesium hydroxide in functional constipation in children from six months to eighteen years of age: A controlled clinical trial.

Efficacy of oral magnesium therapy in the treatment of chronic constipation in spastic cerebral palsy children: a randomized controlled trial.

A randomized, prospective, comparison study of polyethylene glycol 3350 without electrolytes and milk of magnesia for children with constipation and fecal incontinence.

Medical Management of Constipation in Elderly Patients: Systematic Review.

Efficacy and safety of traditional medical therapies for chronic constipation: systematic review.

Laxatives for the management of constipation in people receiving palliative care

Senna Versus Magnesium Oxide for the Treatment of Chronic Constipation: A Randomized, Placebo-Controlled Trial.

Oral magnesium supplementation reduces the incidence of gastrointestinal complications following cardiac surgery: a randomized clinical trial.

Pharmacological prevention and treatment of opioid-induced constipation in cancer patients: A systematic review and meta-analysis.

Association of Serum Magnesium with Blood Pressure in Patients with Hypertensive Crises: A Retrospective Cross-Sectional Study.

Associations of Plasma Copper, Magnesium, and Calcium Levels with Blood Pressure in Children: a Cross-sectional Study.

Low Serum Magnesium Levels and Its Association with High Blood Pressure in Children.

Associations of serum and dietary magnesium with cardiovascular disease, hypertension, diabetes, insulin, and carotid arterial wall thickness: the ARIC study. Atherosclerosis Risk in Communities Study.

Association of magnesium consumption with type 2 diabetes and glucose metabolism: A systematic review and pooled study with trial sequential analysis.

Association of dietary calcium, magnesium, sodium, and potassium intake and hypertension: a study on an 8-year dietary intake data from the National Health and Nutrition Examination Survey.

Magnesium

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