May 6, 2025 • 17 mins
Magnesium has become the one of the most popular supplements in the world, but does it deserve the hype? As both a physician with nearly three decades of experience and someone who's relied on magnesium to combat debilitating muscle cramps, host Sam Rhee looks at the science behind this popular mineral and his personal journey with the supplement.
Beginning with his experience during surgical internship and years later starting magnesium supplements himself, Sam takes a deep dive into magnesium's benefits and its possible effectiveness for muscle cramps, sleep, mood, exercise performance, heart health, and even blood sugar regulation.
Practical tips on dosage, types, and potential side effects are discussed, emphasizing the importance of consulting healthcare providers before starting any new supplement.
What's your experience with magnesium? Have you noticed benefits from supplementation? Share your thoughts and let us know which supplement you'd like me to deep dive into next by DMing me on Instagram or commenting on our YouTube channel.
#MagnesiumSupplements #HealthAndWellness #SupplementStack #FitnessJourney #HealthyLiving #MuscleCramps #SleepBetter #HealthTips #NutritionalSupplements #BotoxAndBurpees #podcast
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Sam Rhee (00:04):
Hello and welcome to Botox and Burpees.
Today's episode I cover thepopular supplement, magnesium,
and decide whether it's worthtaking.
My own supplement stack is overlarge.
I take over 10, maybe closer to20 pills a day.
I started with a singlemultivitamin many years ago, but
then I added more and more as Ikept hearing or reading about
(00:26):
other supplements, and recentlyI realized I have accumulated a
lot, maybe too many, dailysupplements at this point.
So I've decided to go throughand see if they all actually
have real health value.
So I'm going to start a deepdive, one by one, into my
supplements, do the research andshare with you my thoughts and
findings.
(00:46):
So let's start with the firstone, magnesium.
First of all, remember, althoughI am a physician, this podcast
represents my own anecdotalexperience only.
This show is for informationalpurposes only.
Don't do anything you hear onthis podcast without first
seeking the advice of your ownqualified health provider with
any questions you may haveregarding your own medical care.
(01:07):
So thank you.
So to start, I first learnedabout the magic of magnesium
supplements as a newly minteddoctor who just graduated from
medical school.
This was almost 30 years ago.
On one of my first rotations asan intern, I was part of a
general surgery team and one ofour intern jobs was to check
patient lab values after surgeryand make sure they were normal.
(01:28):
I remember having a patientwhose potassium levels were very
low.
Normally potassium ranges from3.5 to 5, but this patient's was
very low, maybe under 2.5.
And the patient had just hadabdominal surgery and so we
couldn't give him anything toeat.
So for two days I orderedintravenous potassium, for the
patient had just had abdominalsurgery and so we couldn't give
him anything to eat.
So for two days I orderedintravenous potassium for the
(01:49):
patient, which is tediousbecause it has to be given
slowly over hours and you can'tgive very much at a time or
you'll kill the patient.
So I ordered a dose of 20 milequivalents for the first day,
then another 20 mil equivalentson a second day, but his
potassium levels didn't budge.
So on the third day, thenanother 20 ml equivalents on a
second day, but his potassiumlevels didn't budge.
So on the third day.
We were rounding on ourpatients one afternoon and I
(02:10):
told my senior resident aboutthe patient with hypokalemia
meaning low potassium, whowasn't responding to the IV
boluses.
Looking at me like the idiotintern I was, she asked if I had
given any magnesium sulfate tothe patient and I looked at her
stupidly and I said no.
So she rolled her eyes, sighedand moved on to the next patient
(02:30):
.
So after rounds I talked to oneof the more experienced nurses
on the floor who suggested atypical IV magnesium sulfate
dose, which I ordered.
And then, of course, boom, thepatient's potassium popped up to
normal on his labs the nextmorning and problem solved Early
magnesium light bulb moment.
So the second time magnesiumpopped into my life in a
(02:51):
meaningful way was much later,about 20 years, after I was an
intern.
I had just started doingCrossFit and I was drinking the
Kool-Aid and working out almostevery day.
Unfortunately, I wasdebilitated by severe cramps at
least once or twice a week,usually at night.
If the barbell had a lot ofheavy barbell, my hamstrings or
(03:12):
adductors would just cramp up.
Or if there was a lot of jumprope that day it would be my
calves.
So whatever muscles the workoutreally hammered, I would
suddenly wake up in the middleof the night, groan in
excruciating pain and slide downon the floor trying to pound on
the muscle and get it to stopcramping, trying to not make too
much noise to wake others up,and about after five or ten
(03:33):
minutes I could get it to relaxand I would get back into bed,
making sure to hold my leg inthe right position so it
wouldn't start cramping again.
But it would feel terrible thenext morning.
So people gave me all sorts ofadvice, like stretching more
before and after workouts,massages and, of course, taking
more potassium.
So I drank more coconut water,ate bananas, cantaloupe not so
(03:56):
much the spinach and bok choy,but hey, there are limits to
what I would do food-wise.
But the cramps still kepthappening for months until
someone and I can't remember whoread that magnesium could help
with muscle cramps.
Boom, light bulb moment from myintern year and I thought to
myself but wait a second, Idon't need more magnesium.
I take a multivitamin every day.
(04:17):
And sure enough I checked andthe label said magnesium oxide.
But then, when I googledmagnesium oxide, I found out
that while it was inexpensive,it didn't dissolve in water and
only about 4% of the magnesiumoxide was being absorbed by the
body.
So I then started taking adifferent kind of magnesium and
the cramps really seemed to getbetter.
I very rarely get cramps atthis point, but I didn't
(04:42):
actually check to see if themagnesium was medically legit or
maybe it was just a placeboeffect.
So now, finally, 10 years later, after I started taking
magnesium, I'm actually checkingto see what does the medical
literature say about people likeme taking magnesium supplements
.
It may be the most popularmineral supplement in the world
right now, and on social media,magnesium is often touted as a
(05:05):
miracle mineral for muscle,sleep, mood, you name it.
Now, normally we absorbmagnesium from foods like leafy
greens, nuts, seeds, wholegrains and beans, but many
people still don't get enough,and one survey found that almost
half of all Americans consumeless magnesium in their diet
than the recommended dailyamount.
So, with so many of us runningconsume less magnesium in their
diet than the recommended dailyamount.
(05:25):
So with so many of us runninglow on magnesium, it's no wonder
that the magnesium supplementbusiness is booming.
So why is there so much hypeabout magnesium?
A lot of people do take it formuscle cramps or to improve
exercise recovery, but a lot ofothers now take it to help with
sleep relaxation or even bloodpressure and migraine control,
(05:48):
and more.
So let's take a deeper dive intothe evidence.
To start, what is the evidencefor athletes regarding magnesium
for muscle cramps and athleticperformance.
Let's start with a gym scenario, like me using magnesium to
prevent muscle cramps or aidrecovery.
There are physiologicmechanisms, as I've mentioned,
where magnesium seems like itwould help reduce cramping.
(06:10):
So, as I learned, as an intern,magnesium can help the overall
absorption of other electrolytes.
So, as I learned, as an intern,magnesium can help the overall
absorption of other electrolytes.
It can also act as a naturalcalcium blocker, helping muscles
relax after contracting, andthis relaxation can help prevent
or alleviate muscle cramps.
But scientifically the resultshave been mixed.
For routine muscle cramps, likethose that strike older adults
(06:34):
at night, magnesium supplementsoften don't show much benefit.
A recent rigorous reviewconcluded that magnesium is
unlikely to provide meaningfulcramp relief for older adults
with frequent cramps, and inthese studies people taking
(06:57):
magnesium had about the samenumber of cramps as those taking
placebo.
So for typical leg crampsunrelated to a clear deficiency,
popping a magnesium pill mightnot make a big difference.
But what about athletes andexercise performance?
Here the research suggests thatmagnesium will help if you are
deficient.
But again, if you have enoughmagnesium in your system, more
might not boost your performance.
If you are a well-nourishedathlete, the study suggests that
(07:17):
you won't find more strength oraerobic performance from higher
dose magnesium supplementation.
However, intense exercise mightdeplete your magnesium
sufficiently, which you lose insweat and urine, and in some
athletes such as me back in theday, which you lose in sweat and
urine, and in some athletessuch as me back in the day, who
never hydrated properly,probably got insufficient
electrolytes, will probably runlow on magnesium and in those
(07:41):
cases, supplementation wouldhelp prevent deficiency that
would otherwise hurt performance.
There are also a few smallstudies suggesting magnesium
might reduce post-exercisemuscle soreness or markers of
muscle damage, but this evidencewasn't very strong or
consistent.
So magnesium is not a magicbullet for recovery.
Just making sure you haveenough magnesium would probably
(08:02):
be sufficient, but if you aresomeone who does a lot of
intense exercise,supplementation probably
wouldn't hurt.
What about magnesium for generalhealth and heart health?
Magnesium's benefits have beenpurported to extend beyond the
gym.
There's a lot of observationalresearch linking good magnesium
levels to various healthbenefits.
(08:22):
For example, people who eatmagnesium-rich diets tend to
have a lower risk of high bloodpressure and heart disease.
In fact, the FDA even recentlyallowed a qualified health claim
on magnesium saying quoteconsuming diets with adequate
magnesium may reduce the risk ofhigh blood pressure, but the
evidence is inconsistent andinconclusive.
(08:43):
End quote.
So that sums it up.
Magnesium might actually helpkeep blood pressure in check,
but scientists aren't 100% sure.
There are some studies inhypertensive patients which do
show a small reduction in bloodpressure with magnesium,
especially at higher doses,around 300 to 500 milligrams a
day, but that reduction in bloodpressure is not a huge effect.
(09:05):
So more robust clinical trialsare needed to know how much
taking magnesium can trulyprevent heart attacks or strokes
by blood pressure reduction.
One review did note that whilehigher magnesium intake is
associated with lower heartdisease risk, it's hard to tease
out that cause and effect.
So until we get larger, better,well-controlled studies, we'll
(09:26):
have to wait for definitiveanswers.
Of course, magnesium is crucialfor heart function.
I learned as a newbie internthat we use IV magnesium for
certain arrhythmias as well assevere asthma attacks, because
it can stabilize excitable cellmembranes and low magnesium can
definitely cause problems suchas heart rhythm disturbances.
So maintaining adequatemagnesium is part of overall
(09:50):
heart health but again, won'treplace your blood pressure meds
undo a heavy cheeseburger diet,but might play a supporting
role In terms of diabetes.
Magnesium has been suggested toplay a role in blood sugar.
In terms of diabetes, magnesiummight also play a role in blood
sugar regulation and reductionof diabetes risk.
(10:11):
Higher magnesium diets havebeen tied to lower risk of type
2 diabetes in observationalstudies, and in people with
diabetes, magnesium deficiencycan worsen their insulin
resistance, so some trialssuggest supplementation can
improve insulin sensitivity.
So for those who are borderlinediabetic or who do have type 2
(10:31):
diabetes, especially if you havelow magnesium levels,
supplementation might be helpful.
So what about magnesium forbrain health, including mood and
sleep?
One of the reasons why magnesiumis one of the hottest
supplements right now is becauseit's termed the relaxation
mineral, with its possibleeffects on the nervous system.
(10:51):
There has been newer evidencethat magnesium might have mild
benefits for mood and sleep.
A 2023 review found anassociation between magnesium
supplementation and improveddepression symptoms, and a
review from last year concludedthat magnesium supplements might
actually help people with mildanxiety and insomnia, helping
(11:14):
them feel calmer and sleepbetter.
Now I certainly have as muchanxiety as anyone else out there
, and the literature does makesense, since magnesium is
involved in neurotransmitterregulation and stress responses.
So I might up my magnesium dose, which I will talk about in a
little bit.
Many people also anecdotallyreport better sleep quality when
(11:35):
they take their magnesium atnight.
The science isn't complete, butit is relatively low risk to
try magnesium if you haveoccasional sleeplessness, as
long as you don't overdo it.
Magnesium is also sometimesrecommended for migraine
headache prevention.
Some clinical guidelinessuggest magnesium, usually
around 400 milligrams a day, asa preventative for migraines,
based on studies showing itmight reduce headache frequency
(11:58):
for some sufferers.
It's not effective for everyonebut again, given its low risk,
migraine specialists oftenconsider it worth a try.
So in summary, maintainingadequate magnesium levels is
clearly important for overallhealth.
It can affect your muscles,heart, metabolic and nervous
system function.
But if you have a decent dietwith sufficient magnesium,
(12:18):
taking extra supplements mightonly help you in specific ways,
possibly better sleep or fewermigraines.
It probably won't overwhelm youwith results, but there are
definitely situations whereevidence does support magnesium
use.
So if you do choose tosupplement with magnesium, here
are a few guidelines to do itsmartly.
(12:38):
For adults, around 200 to 400milligrams of magnesium a day is
a common supplemental dose andthe recommended daily allowance
in total is 400 milligrams formen, about 320 for women.
That includes the magnesiumthat you consume in your diet.
More magnesium is notnecessarily better.
(13:00):
In fact, if you take more thanabout 350 milligrams at once, it
might cause diarrhea, becausemagnesium does draw water into
the intestines and high doses ofmagnesium are used in laxatives
or for colonoscopy prep.
So make sure you start on thelower end of the dose and then
first see how you feel.
Choose the well-absorbed forms,forms that dissolve well in
(13:23):
liquid, which tend to beabsorbed better in your gut.
Magnesium citrate, glycinateand chloride are examples that
are more bioavailable.
In contrast, magnesium oxide,which is found in many cheaper
supplements or multivitamins, isless absorbed and is more
likely to cause GI upset.
Read the label for the form,and I personally use magnesium
(13:44):
glycinate capsules, which seemto work for me.
In terms of timing, magnesiumcan be taken in the evening if
it helps you relax or sleep.
If you take it for workoutrecovery, you might take it
after exercise or before bed aswell.
There's no strict rule, and dowhat fits your routine.
Some people will split the dosemorning and night to avoid any
stomach issues.
For me personally, I currentlytake about 120 mg of magnesium
(14:08):
glycidate a day, usually everymorning as soon as I wake up.
I won't count my dailymultivitamin, which has 100
milligrams of magnesium oxide,because of the terrible
absorption rate.
But anyway, I must be used totaking it in the morning because
I don't feel drowsy in themorning, or maybe I'm already
drowsy enough so I don't noticethe effect.
I've been taking it for yearsso I'm very used to it.
(14:29):
But as I mentioned, I am nowconsidering adding another 120
milligrams at night before I goto bed to help me sleep, based
on this research.
But since right now I'm doing acouple other things to try to
help my sleep routine, I'llprobably wait and see how those
maneuvers work first before Istart on more magnesium.
In terms of quality and purity,look for reputable brands and
(14:49):
third-party testing.
Since supplements aren'ttightly regulated, it's better
to choose products that havebeen verified by an independent
group.
For example, a USP verified orNSF certified indicates that the
product has been tested forquality and is free from
contaminants.
You can check if the companyuses third-party labs to check
their magnesium for heavy metalsor impurities.
(15:10):
I personally take the PureEncapsulations Magnesium
Glycinate, which is third-partytested.
Probably the most rigorouslytested product I've seen out
there is Thorne's Magnesium byGlycinate, which is NSF
certified for sport, which meansthe product undergoes rigorous
independent testing and iscertified free from 200 banned
substances for sport competition, but since I'm not going to the
(15:33):
CrossFit Games anytime soon,I'm okay with the formulation
I'm taking right now.
Also, know when to consult yourmedical specialist.
If you have kidney issues, youshould be careful with magnesium
, since kidneys clear excessmagnesium.
And magnesium can interact withcertain medications like
antibiotics or blood pressuremedications.
So when in doubt, ask yourmedical provider or pharmacist,
especially if you plan on takinghigher doses.
(15:54):
So, in conclusion, is magnesiumworth taking?
Yes, but it does depend on yourindividual needs and
expectations.
For someone like me, whoprobably has low magnesium
levels, to start taking it formuscle cramps can be helpful If
you have migraines, anxiety orpoor sleep.
It might also be helpful Forthose with high blood pressure
(16:15):
or type 2 diabetes.
This might be something todiscuss with your medical
provider about as well.
Fortunately, magnesium is lowrisk and low cost.
I plan on continuing mymagnesium.
Might increase my dose at night.
Most of these studies showedthat a magnesium-rich diet was
the most helpful in terms of thebeneficial effects.
(16:36):
So supplements may or may nothave those same effects that a
magnesium-rich diet has, but ifyour blood work shows low
magnesium, then starting with asupplement might be beneficial.
Remember to talk to yourhealthcare provider if you have
conditions or take othermedications before you start any
of these new supplements.
(16:57):
If you are consideringmagnesium, what is the reason
why you're planning on taking it?
I'd be interested in knowing,and if you're already taking
magnesium, what has been yourexperience with these
supplements and what othersupplements would you want me to
deep dive on next?
Please DM me on Instagram atBotox and Burpees Podcast, or
leave a comment on our YouTubechannel, wwwyoutubecom.
(17:20):
Slash at Botox and Burpees Ifyou already hit the like and
subscribe buttons.
I really appreciate it and, asalways, thank you for listening.
Hello and welcome to Botox and Burpees.
Today's episode I cover thepopular supplement, magnesium,
and decide whether it's worthtaking.
My own supplement stack is overlarge.
I take over 10, maybe closer to20 pills a day.
I started with a singlemultivitamin many years ago, but
then I added more and more as Ikept hearing or reading about
(00:26):
other supplements, and recentlyI realized I have accumulated a
lot, maybe too many, dailysupplements at this point.
So I've decided to go throughand see if they all actually
have real health value.
So I'm going to start a deepdive, one by one, into my
supplements, do the research andshare with you my thoughts and
findings.
(00:46):
So let's start with the firstone, magnesium.
First of all, remember, althoughI am a physician, this podcast
represents my own anecdotalexperience only.
This show is for informationalpurposes only.
Don't do anything you hear onthis podcast without first
seeking the advice of your ownqualified health provider with
any questions you may haveregarding your own medical care.
(01:07):
So thank you.
So to start, I first learnedabout the magic of magnesium
supplements as a newly minteddoctor who just graduated from
medical school.
This was almost 30 years ago.
On one of my first rotations asan intern, I was part of a
general surgery team and one ofour intern jobs was to check
patient lab values after surgeryand make sure they were normal.
(01:28):
I remember having a patientwhose potassium levels were very
low.
Normally potassium ranges from3.5 to 5, but this patient's was
very low, maybe under 2.5.
And the patient had just hadabdominal surgery and so we
couldn't give him anything toeat.
So for two days I orderedintravenous potassium, for the
patient had just had abdominalsurgery and so we couldn't give
him anything to eat.
So for two days I orderedintravenous potassium for the
(01:49):
patient, which is tediousbecause it has to be given
slowly over hours and you can'tgive very much at a time or
you'll kill the patient.
So I ordered a dose of 20 milequivalents for the first day,
then another 20 mil equivalentson a second day, but his
potassium levels didn't budge.
So on the third day, thenanother 20 ml equivalents on a
second day, but his potassiumlevels didn't budge.
So on the third day.
We were rounding on ourpatients one afternoon and I
(02:10):
told my senior resident aboutthe patient with hypokalemia
meaning low potassium, whowasn't responding to the IV
boluses.
Looking at me like the idiotintern I was, she asked if I had
given any magnesium sulfate tothe patient and I looked at her
stupidly and I said no.
So she rolled her eyes, sighedand moved on to the next patient
(02:30):
.
So after rounds I talked to oneof the more experienced nurses
on the floor who suggested atypical IV magnesium sulfate
dose, which I ordered.
And then, of course, boom, thepatient's potassium popped up to
normal on his labs the nextmorning and problem solved Early
magnesium light bulb moment.
So the second time magnesiumpopped into my life in a
(02:51):
meaningful way was much later,about 20 years, after I was an
intern.
I had just started doingCrossFit and I was drinking the
Kool-Aid and working out almostevery day.
Unfortunately, I wasdebilitated by severe cramps at
least once or twice a week,usually at night.
If the barbell had a lot ofheavy barbell, my hamstrings or
(03:12):
adductors would just cramp up.
Or if there was a lot of jumprope that day it would be my
calves.
So whatever muscles the workoutreally hammered, I would
suddenly wake up in the middleof the night, groan in
excruciating pain and slide downon the floor trying to pound on
the muscle and get it to stopcramping, trying to not make too
much noise to wake others up,and about after five or ten
(03:33):
minutes I could get it to relaxand I would get back into bed,
making sure to hold my leg inthe right position so it
wouldn't start cramping again.
But it would feel terrible thenext morning.
So people gave me all sorts ofadvice, like stretching more
before and after workouts,massages and, of course, taking
more potassium.
So I drank more coconut water,ate bananas, cantaloupe not so
(03:56):
much the spinach and bok choy,but hey, there are limits to
what I would do food-wise.
But the cramps still kepthappening for months until
someone and I can't remember whoread that magnesium could help
with muscle cramps.
Boom, light bulb moment from myintern year and I thought to
myself but wait a second, Idon't need more magnesium.
I take a multivitamin every day.
(04:17):
And sure enough I checked andthe label said magnesium oxide.
But then, when I googledmagnesium oxide, I found out
that while it was inexpensive,it didn't dissolve in water and
only about 4% of the magnesiumoxide was being absorbed by the
body.
So I then started taking adifferent kind of magnesium and
the cramps really seemed to getbetter.
I very rarely get cramps atthis point, but I didn't
(04:42):
actually check to see if themagnesium was medically legit or
maybe it was just a placeboeffect.
So now, finally, 10 years later, after I started taking
magnesium, I'm actually checkingto see what does the medical
literature say about people likeme taking magnesium supplements
.
It may be the most popularmineral supplement in the world
right now, and on social media,magnesium is often touted as a
(05:05):
miracle mineral for muscle,sleep, mood, you name it.
Now, normally we absorbmagnesium from foods like leafy
greens, nuts, seeds, wholegrains and beans, but many
people still don't get enough,and one survey found that almost
half of all Americans consumeless magnesium in their diet
than the recommended dailyamount.
So, with so many of us runningconsume less magnesium in their
diet than the recommended dailyamount.
(05:25):
So with so many of us runninglow on magnesium, it's no wonder
that the magnesium supplementbusiness is booming.
So why is there so much hypeabout magnesium?
A lot of people do take it formuscle cramps or to improve
exercise recovery, but a lot ofothers now take it to help with
sleep relaxation or even bloodpressure and migraine control,
(05:48):
and more.
So let's take a deeper dive intothe evidence.
To start, what is the evidencefor athletes regarding magnesium
for muscle cramps and athleticperformance.
Let's start with a gym scenario, like me using magnesium to
prevent muscle cramps or aidrecovery.
There are physiologicmechanisms, as I've mentioned,
where magnesium seems like itwould help reduce cramping.
(06:10):
So, as I learned, as an intern,magnesium can help the overall
absorption of other electrolytes.
So, as I learned, as an intern,magnesium can help the overall
absorption of other electrolytes.
It can also act as a naturalcalcium blocker, helping muscles
relax after contracting, andthis relaxation can help prevent
or alleviate muscle cramps.
But scientifically the resultshave been mixed.
For routine muscle cramps, likethose that strike older adults
(06:34):
at night, magnesium supplementsoften don't show much benefit.
A recent rigorous reviewconcluded that magnesium is
unlikely to provide meaningfulcramp relief for older adults
with frequent cramps, and inthese studies people taking
(06:57):
magnesium had about the samenumber of cramps as those taking
placebo.
So for typical leg crampsunrelated to a clear deficiency,
popping a magnesium pill mightnot make a big difference.
But what about athletes andexercise performance?
Here the research suggests thatmagnesium will help if you are
deficient.
But again, if you have enoughmagnesium in your system, more
might not boost your performance.
If you are a well-nourishedathlete, the study suggests that
(07:17):
you won't find more strength oraerobic performance from higher
dose magnesium supplementation.
However, intense exercise mightdeplete your magnesium
sufficiently, which you lose insweat and urine, and in some
athletes such as me back in theday, which you lose in sweat and
urine, and in some athletessuch as me back in the day, who
never hydrated properly,probably got insufficient
electrolytes, will probably runlow on magnesium and in those
(07:41):
cases, supplementation wouldhelp prevent deficiency that
would otherwise hurt performance.
There are also a few smallstudies suggesting magnesium
might reduce post-exercisemuscle soreness or markers of
muscle damage, but this evidencewasn't very strong or
consistent.
So magnesium is not a magicbullet for recovery.
Just making sure you haveenough magnesium would probably
(08:02):
be sufficient, but if you aresomeone who does a lot of
intense exercise,supplementation probably
wouldn't hurt.
What about magnesium for generalhealth and heart health?
Magnesium's benefits have beenpurported to extend beyond the
gym.
There's a lot of observationalresearch linking good magnesium
levels to various healthbenefits.
(08:22):
For example, people who eatmagnesium-rich diets tend to
have a lower risk of high bloodpressure and heart disease.
In fact, the FDA even recentlyallowed a qualified health claim
on magnesium saying quoteconsuming diets with adequate
magnesium may reduce the risk ofhigh blood pressure, but the
evidence is inconsistent andinconclusive.
(08:43):
End quote.
So that sums it up.
Magnesium might actually helpkeep blood pressure in check,
but scientists aren't 100% sure.
There are some studies inhypertensive patients which do
show a small reduction in bloodpressure with magnesium,
especially at higher doses,around 300 to 500 milligrams a
day, but that reduction in bloodpressure is not a huge effect.
(09:05):
So more robust clinical trialsare needed to know how much
taking magnesium can trulyprevent heart attacks or strokes
by blood pressure reduction.
One review did note that whilehigher magnesium intake is
associated with lower heartdisease risk, it's hard to tease
out that cause and effect.
So until we get larger, better,well-controlled studies, we'll
(09:26):
have to wait for definitiveanswers.
Of course, magnesium is crucialfor heart function.
I learned as a newbie internthat we use IV magnesium for
certain arrhythmias as well assevere asthma attacks, because
it can stabilize excitable cellmembranes and low magnesium can
definitely cause problems suchas heart rhythm disturbances.
So maintaining adequatemagnesium is part of overall
(09:50):
heart health but again, won'treplace your blood pressure meds
undo a heavy cheeseburger diet,but might play a supporting
role In terms of diabetes.
Magnesium has been suggested toplay a role in blood sugar.
In terms of diabetes, magnesiummight also play a role in blood
sugar regulation and reductionof diabetes risk.
(10:11):
Higher magnesium diets havebeen tied to lower risk of type
2 diabetes in observationalstudies, and in people with
diabetes, magnesium deficiencycan worsen their insulin
resistance, so some trialssuggest supplementation can
improve insulin sensitivity.
So for those who are borderlinediabetic or who do have type 2
(10:31):
diabetes, especially if you havelow magnesium levels,
supplementation might be helpful.
So what about magnesium forbrain health, including mood and
sleep?
One of the reasons why magnesiumis one of the hottest
supplements right now is becauseit's termed the relaxation
mineral, with its possibleeffects on the nervous system.
(10:51):
There has been newer evidencethat magnesium might have mild
benefits for mood and sleep.
A 2023 review found anassociation between magnesium
supplementation and improveddepression symptoms, and a
review from last year concludedthat magnesium supplements might
actually help people with mildanxiety and insomnia, helping
(11:14):
them feel calmer and sleepbetter.
Now I certainly have as muchanxiety as anyone else out there
, and the literature does makesense, since magnesium is
involved in neurotransmitterregulation and stress responses.
So I might up my magnesium dose, which I will talk about in a
little bit.
Many people also anecdotallyreport better sleep quality when
(11:35):
they take their magnesium atnight.
The science isn't complete, butit is relatively low risk to
try magnesium if you haveoccasional sleeplessness, as
long as you don't overdo it.
Magnesium is also sometimesrecommended for migraine
headache prevention.
Some clinical guidelinessuggest magnesium, usually
around 400 milligrams a day, asa preventative for migraines,
based on studies showing itmight reduce headache frequency
(11:58):
for some sufferers.
It's not effective for everyonebut again, given its low risk,
migraine specialists oftenconsider it worth a try.
So in summary, maintainingadequate magnesium levels is
clearly important for overallhealth.
It can affect your muscles,heart, metabolic and nervous
system function.
But if you have a decent dietwith sufficient magnesium,
(12:18):
taking extra supplements mightonly help you in specific ways,
possibly better sleep or fewermigraines.
It probably won't overwhelm youwith results, but there are
definitely situations whereevidence does support magnesium
use.
So if you do choose tosupplement with magnesium, here
are a few guidelines to do itsmartly.
(12:38):
For adults, around 200 to 400milligrams of magnesium a day is
a common supplemental dose andthe recommended daily allowance
in total is 400 milligrams formen, about 320 for women.
That includes the magnesiumthat you consume in your diet.
More magnesium is notnecessarily better.
(13:00):
In fact, if you take more thanabout 350 milligrams at once, it
might cause diarrhea, becausemagnesium does draw water into
the intestines and high doses ofmagnesium are used in laxatives
or for colonoscopy prep.
So make sure you start on thelower end of the dose and then
first see how you feel.
Choose the well-absorbed forms,forms that dissolve well in
(13:23):
liquid, which tend to beabsorbed better in your gut.
Magnesium citrate, glycinateand chloride are examples that
are more bioavailable.
In contrast, magnesium oxide,which is found in many cheaper
supplements or multivitamins, isless absorbed and is more
likely to cause GI upset.
Read the label for the form,and I personally use magnesium
(13:44):
glycinate capsules, which seemto work for me.
In terms of timing, magnesiumcan be taken in the evening if
it helps you relax or sleep.
If you take it for workoutrecovery, you might take it
after exercise or before bed aswell.
There's no strict rule, and dowhat fits your routine.
Some people will split the dosemorning and night to avoid any
stomach issues.
For me personally, I currentlytake about 120 mg of magnesium
(14:08):
glycidate a day, usually everymorning as soon as I wake up.
I won't count my dailymultivitamin, which has 100
milligrams of magnesium oxide,because of the terrible
absorption rate.
But anyway, I must be used totaking it in the morning because
I don't feel drowsy in themorning, or maybe I'm already
drowsy enough so I don't noticethe effect.
I've been taking it for yearsso I'm very used to it.
(14:29):
But as I mentioned, I am nowconsidering adding another 120
milligrams at night before I goto bed to help me sleep, based
on this research.
But since right now I'm doing acouple other things to try to
help my sleep routine, I'llprobably wait and see how those
maneuvers work first before Istart on more magnesium.
In terms of quality and purity,look for reputable brands and
(14:49):
third-party testing.
Since supplements aren'ttightly regulated, it's better
to choose products that havebeen verified by an independent
group.
For example, a USP verified orNSF certified indicates that the
product has been tested forquality and is free from
contaminants.
You can check if the companyuses third-party labs to check
their magnesium for heavy metalsor impurities.
(15:10):
I personally take the PureEncapsulations Magnesium
Glycinate, which is third-partytested.
Probably the most rigorouslytested product I've seen out
there is Thorne's Magnesium byGlycinate, which is NSF
certified for sport, which meansthe product undergoes rigorous
independent testing and iscertified free from 200 banned
substances for sport competition, but since I'm not going to the
(15:33):
CrossFit Games anytime soon,I'm okay with the formulation
I'm taking right now.
Also, know when to consult yourmedical specialist.
If you have kidney issues, youshould be careful with magnesium
, since kidneys clear excessmagnesium.
And magnesium can interact withcertain medications like
antibiotics or blood pressuremedications.
So when in doubt, ask yourmedical provider or pharmacist,
especially if you plan on takinghigher doses.
(15:54):
So, in conclusion, is magnesiumworth taking?
Yes, but it does depend on yourindividual needs and
expectations.
For someone like me, whoprobably has low magnesium
levels, to start taking it formuscle cramps can be helpful If
you have migraines, anxiety orpoor sleep.
It might also be helpful Forthose with high blood pressure
(16:15):
or type 2 diabetes.
This might be something todiscuss with your medical
provider about as well.
Fortunately, magnesium is lowrisk and low cost.
I plan on continuing mymagnesium.
Might increase my dose at night.
Most of these studies showedthat a magnesium-rich diet was
the most helpful in terms of thebeneficial effects.
(16:36):
So supplements may or may nothave those same effects that a
magnesium-rich diet has, but ifyour blood work shows low
magnesium, then starting with asupplement might be beneficial.
Remember to talk to yourhealthcare provider if you have
conditions or take othermedications before you start any
of these new supplements.
(16:57):
If you are consideringmagnesium, what is the reason
why you're planning on taking it?
I'd be interested in knowing,and if you're already taking
magnesium, what has been yourexperience with these
supplements and what othersupplements would you want me to
deep dive on next?
Please DM me on Instagram atBotox and Burpees Podcast, or
leave a comment on our YouTubechannel, wwwyoutubecom.
(17:20):
Slash at Botox and Burpees Ifyou already hit the like and
subscribe buttons.
I really appreciate it and, asalways, thank you for listening.
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