It is important to note that the ULs are only referring to magnesium ingested in the form of a supplement or medication and not from food, which can be effectively processed and excreted by the kidneys. It is high doses provided by supplements and medications that can lead to negative side effects and further health problems.

People who suffer from migraines: While it is still a new area of research, it has been found that people who suffer from migraine headaches may have a lower level of magnesium in their blood and tissues when compared to those who do not suffer from migraines. The American Academy of Neurology and the American Headache Society now provide evidence-based guidelines stating that magnesium therapy may be effective for migraine prevention under the supervision of a healthcare provider. “Magnesium, in particular magnesium oxide, has also been studied in migraine headaches as an effective preventative nutraceutical,” states Ann Ming Yeh, MD. Young-Sung, K., et al. (2020). Neuroprotective effects of magnesium L-threonate in a hypoxic zebrafish model. According to World Health Organization statistics, as many as 75 percent of U.S. adults do not meet the U.S. Food and Drug Administration’s Recommended Daily Intake of 420 mg of magnesium. Magnesium deficiency can manifest in many ways, such as inefficient blood sugar metabolism, muscle cramps or soreness, eyelid twitching, fatigue, and poor sleep.*

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Another sign of low magnesium levels, particularly in women who are perimenopausal or menopausal, is poor sleep, says McGregor. We all also lose magnesium through our sweat, so you might notice that your levels are lower in the warmer months compared with the colder ones.

Boyle NB. (2017). The effects of magnesium supplementation on subjective anxiety and stress — a systematic review. Dunn CJ, Goa KL. Risedronate: a review of its pharmacological properties and clinical use in resorptive bone disease. Drugs. 2001;61(5):685-712. doi:10.2165/00003495-200161050-00013 People taking certain medications: Magnesium supplements have the potential to interact with a number of medications. Such medications include diuretics, Proton Pump Inhibitors (PPIs), antibiotics, and bisphosphonates. If you are taking any of the above medication types, it is important to discuss any magnesium supplementation with a healthcare provider before starting one to ensure safety. How We Select Supplements Bisphosphonates to treat osteoporosis: When taking oral bisphosphonates to treat osteoporosis, it is important to separate that dose with any magnesium-containing supplements by at least two hours as the magnesium has the potential to reduce total absorption of the medication. Magnesium Dosage Magnesium (as TRAACS® Magnesium Bisglycinate Chelate Taste Free)† 200 mg, Citric Acid, Monk Fruit concentrate (fruit) (Siraitia grosvenorii).Kostov K. Effects of Magnesium Deficiency on Mechanisms of Insulin Resistance in Type 2 Diabetes: Focusing on the Processes of Insulin Secretion and Signaling. International Journal of Molecular Sciences. 2019; 20(6):1351. USDA, Agricultural Research Service, 2019. Usual Nutrient Intake from Food and Beverages, by Gender and Age, What We Eat in America, NHANES 2013-2016 Available http://www.ars.usda.gov/nea/bhnrc/fsrg https://www.alzdiscovery.org/uploads/cognitive_vitality_media/Magnesium-Cognitive-Vitality-For-Researchers.pdf Magnesium is an essential mineral involved in several processes in the body, including blood sugar control, muscle function, nerve messaging, and protein production. As with most vitamins and minerals, it is preferred to get your magnesium from food first, incorporating magnesium-rich foods like seeds, nuts, spinach, whole grains, yogurt, and legumes. Magnesium is essential for the health of the heart and blood vessels, brain, bones, muscles, and lungs, and to support healthy blood sugar*

Glycine is a neurotransmitter that promotes relaxation and stress reduction in the body – making Magnesium Bisglycinate a good choice for pre-bedtime supplementation to support restful sleep.*Medical News Today has strict sourcing guidelines and draws only from peer-reviewed studies, academic research institutions, and medical journals and associations. We avoid using tertiary references. We link primary sources — including studies, scientific references, and statistics — within each article and also list them in the resources section at the bottom of our articles. You can learn more about how we ensure our content is accurate and current by reading our editorial policy. Research on magnesium supplements does not generally specify gender as a determining factor for choosing a specific form of magnesium. There isn’t a clear best magnesium for women.