Magnesium Supplements

Magnesium is an essential nutrient that plays a crucial role in over 600 biochemical reactions in the body. In simple terms, this means magnesium is extremely important for overall health and daily function. Some of its key benefits include supporting a healthy mood, energy production, quality sleep, muscle contraction and relaxation (including the heart muscle), and DNA synthesis.* In contrast, an insufficiency in magnesium can impact these functions and contribute to a variety of health issues.

Magnesium is an essential mineral, meaning our body cannot make it on its own, so we have to rely on getting it from our diet. However, for a number of reasons, just under 70% of Americans don't get enough magnesium in their diets. A few common reasons that can lead to magnesium insufficiency include elevated stress levels, aging, sweat loss, alcohol intake, caffeine intake, excess sugar intake, and a lack of magnesium-rich foods in the daily diet. When reviewing this list of what can lead to a magnesium insufficiency, you can understand why just under 70% of Americans are insufficient. And along with these common factors magnesium is typically only stored for a short period of time in our bones, so it’s really important that you’re getting adequate amounts each day. Taking a daily magnesium supplement is a convenient way to avoid a magnesium deficiency and keep those 600 biochemical reactions that magnesium plays a key role in functioning well.*

Magnesium insufficiency is more common in certain populations, including the elderly, alcoholics, and those with gastrointestinal, liver, or renal diseases. However, because many lifestyle factors that contribute to magnesium insufficiency—such as elevated stress levels, aging, excessive sweating, alcohol and caffeine consumption, high sugar intake, and a lack of magnesium-rich foods—are widespread, about two out of every three Americans are insufficient. As a result, most people can benefit from the support of a daily magnesium supplement.

The daily magnesium dose a person needs can vary depending on lifestyle factors such as your diet, stress levels, age, exercise, and alcohol intake, among others. However, as a general guideline, you can refer to the recommended daily allowances (RDA) or adequate intake (AI) levels listed below. Please note that these recommendations include magnesium from both food and any supplements you may be taking.

Age                                     RDA                     Daily Value

Adult Men (ages 18+):        400–420 mg       420 mg

Adult Women (ages 18+):   310–320 mg        420 mg

Pregnant teens:                   400 mg               400 mg

Pregnant women:                350–360 mg       400 mg

Breast-feeding women:       340–355 mg       400 mg

When determining how much supplemental magnesium you need, consider how common magnesium-depleting factors are in your daily life, such as elevated stress levels, aging, excessive sweating, alcohol consumption, caffeine intake, high sugar intake, and a lack of magnesium-rich foods. You may also want to consult your doctor about testing your magnesium levels to better tailor your dosage.

When choosing a magnesium supplement, there are a few key factors to consider regarding the form. First, be sure you're taking a chelated form of magnesium, as chelated forms are generally better absorbed by the body than non-chelated ones. Additionally, choose forms that are scientifically proven to be highly absorbable and less likely to cause digestive discomfort.* Some of the most absorbable and well-tolerated forms include magnesium glycinate, magnesium malate, magnesium lysinate glycinate, and magnesium citrate.

Magnesium helps your muscles relax to get ready for sleep, but it can also help calm down the nerve activity in your brain, relaxing your mind before bed.* Studies have shown that a daily magnesium supplement may help you fall asleep faster and improve the overall quality of your sleep.* It’s estimated that at least 45% of US adults are insufficient in magnesium due to common reasons including stress and the standard American diet.

Research suggests that magnesium may play a significant role in managing everyday stress levels. It is believed to help regulate the body’s physiological response to stress. And studies indicate a clear connection: the less magnesium people consume, the more likely they are to experience stress and mood-related symptoms. Additionally, it's worth noting that stress itself can deplete magnesium reserves in the body. This can create a vicious cycle, as many people already struggle with poor magnesium intake and insufficiency. Supplementing with daily magnesium is critical to breaking this potentially vicious cycle, supporting healthy stress levels, and promoting a normal, healthy mood.*

Both magnesium and L-theanine support calming neurotransmitters in the brain, such as GABA and alpha waves to support relaxation by reducing everyday stress and promoting a sense of calm. Along with supporting a state of calmness and relaxation, this combination of nutrients helps kids unwind before bed to support healthy sleep. Moreover, research suggests these nutrients exert calming effects without acting as sedatives, making them an excellent option to take anytime for support of calmness without directly inducing sleep.*

It is suggested to take magnesium with your final meal or snack of the day. And if you are taking it to support better sleep, we recommend taking it about 1-2 hours before bedtime to help stimulate mind and muscle relaxation.*

A chelated magnesium supplement is formed when magnesium is combined with one or more organic molecules, such as amino acids. This binding (aka chelating) process enhances the mineral's absorption by allowing it to pass more easily through the intestinal wall into the bloodstream, resulting in increased bioavailability. As a result, chelated magnesium is generally better absorbed by the body compared to non-chelated forms.