💡 What You Need to Know Right Away
- Magnesium supplementation reduces systolic blood pressure by 2.81 mm Hg and diastolic by 2.05 mm Hg, with greater effects in hypertensive individuals on medication (-7.68 mm Hg systolic).[Evidence: A][12]
- Higher dietary magnesium intake is associated with 34% lower depression risk, with each 100 mg/day increment reducing risk by 7%.[Evidence: A][15]
- Magnesium L-threonate (1g daily for 21 days) significantly improves deep sleep and REM sleep stages compared to placebo.[Evidence: B][2]
- Oral magnesium supplementation significantly alleviates migraine frequency and intensity based on meta-analysis of 10 studies with 789 participants.[Evidence: A][10]
It is common to feel overwhelmed when researching magnesium supplements. With seven different forms available and conflicting advice online, choosing the right type for your specific health goals can seem impossible. Many people worry about side effects or wonder if supplementation is even necessary.
Magnesium is an essential mineral involved in over 300 enzymatic reactions in your body. It supports everything from muscle function and energy production to blood pressure regulation and bone health. Despite its importance, research suggests that a significant portion of the population does not meet recommended intake levels.
This guide synthesizes evidence from 19 peer-reviewed studies published between 2016 and 2025 to help you understand which magnesium benefits are supported by research, which form is best for your needs, and how to use magnesium safely alongside other medications.
❓ Quick Answers
What is magnesium and what does it do?
Magnesium is an essential mineral that participates in over 300 biochemical reactions in your body. It regulates calcium homeostasis via parathyroid hormone (PTH) and vitamin D pathways, influences bone cell function through the RANK/RANKL/OPG axis, and supports protein synthesis, muscle function, and energy production.[Evidence: D][13]
How does magnesium work in the body?
Magnesium works through multiple pathways. It significantly reduces C-reactive protein (CRP) levels, demonstrating anti-inflammatory effects confirmed across 28 studies.[Evidence: A][4] It also increases nitric oxide (NO) levels, supporting cardiovascular function.[Evidence: A][19]
What are the best food sources of magnesium?
Dietary magnesium from food sources shows greater health benefits than supplements. Research indicates dietary magnesium is associated with 6% lower all-cause mortality per 100 mg/day, while supplemental magnesium showed no mortality benefits in the same analysis.[Evidence: A][14] Top food sources include dark leafy greens, nuts, seeds, legumes, and whole grains.
What are the benefits of magnesium?
Research-supported benefits include blood pressure reduction (systolic -2.81 mm Hg, diastolic -2.05 mm Hg),[Evidence: A][12] depression score improvement (SMD: -0.919 vs. placebo),[Evidence: A][8] and migraine frequency reduction.[Evidence: A][10] Bone mineral density at hip sites also shows positive association with magnesium intake.[Evidence: A][6]
How much magnesium should I take daily?
Research indicates ≥400 mg/day for at least 12 weeks shows maximum blood pressure effects.[Evidence: A][5] For depression risk reduction, the optimal intake range is 170-370 mg daily.[Evidence: A][15] The tolerable upper limit for supplemental magnesium is 350 mg/day for adults.
Is magnesium safe to take?
Magnesium supplementation is generally safe when taken within recommended limits. Adverse events are not significantly different from placebo according to Cochrane analysis of 11 trials with 735 patients.[Evidence: A][18] Those with severe kidney disease or heart block should consult healthcare providers before supplementing.
Which type of magnesium is best?
The best type depends on your health goal. Magnesium L-threonate (1g daily) improved deep sleep and REM sleep stages in adults with sleep problems.[Evidence: B][2] Magnesium bisglycinate (250 mg daily) also showed significant sleep improvement, particularly in those with lower baseline dietary magnesium.[Evidence: B][11]
The Miracle Mineral
Magnesium is involved in over 300 biochemical reactions in the human body. Discover how optimizing your intake can transform your physical and mental well-being.
🔬 How Does Magnesium Work?
Think of magnesium as a master key that unlocks hundreds of different doors in your body. Each door represents a different enzymatic reaction, and without this key, those reactions simply cannot happen efficiently. This explains why magnesium deficiency can cause such diverse symptoms, from muscle cramps to mood changes.
At the molecular level, magnesium demonstrates statistically significant anti-inflammatory effects. A systematic review and meta-analysis of 28 studies from 2000-2025 found that magnesium supplementation produces a significant reduction in C-reactive protein (CRP) levels.[Evidence: A][4] A separate meta-analysis of 17 RCTs with 889 participants confirmed that magnesium significantly decreased CRP and increased nitric oxide (NO) levels, showing reductions in several inflammatory indicators.[Evidence: A][19]
For bone health, magnesium acts like a traffic controller for calcium. It regulates calcium homeostasis via parathyroid hormone (PTH) and vitamin D pathways, ensuring calcium goes where it is needed.[Evidence: D][13] The RANK/RANKL/OPG axis represents the key molecular mechanism through which magnesium influences osteoblast and osteoclast function, the cells responsible for building and breaking down bone tissue.[Evidence: D][13]
In the context of migraines, magnesium deficiency is present in up to 50% of migraine patients.[Evidence: D][9] The mechanisms linking magnesium to migraine include effects on spreading cortical depression, vascular changes, oxidative stress, and inflammation.[Evidence: D][9]
Emerging research has revealed an interesting connection between magnesium and gut health. A 2025 double-blind randomized placebo-controlled trial found that magnesium treatment increases gut microbiome bacteria that synthesize vitamin D, specifically Carnobacterium maltaromaticum and Faecalibacterium prausnitzii.[Evidence: B][1] TRPM7 genetic variants modulate individual response, with benefits more pronounced in female participants.[Evidence: B][1]
📊 Dosage and How to Use
Determining the right magnesium dose depends on your specific health goal and the form you choose. The following table summarizes dosages from clinical research.
| Purpose/Condition | Form | Dosage | Duration | Evidence |
|---|---|---|---|---|
| Sleep quality improvement | Magnesium L-threonate | 1000 mg daily | 21 days | [B][2] |
| Sleep quality improvement | Magnesium bisglycinate | 250 mg elemental daily | 4 weeks | [B][11] |
| Blood pressure reduction | Various forms | ≥400 mg daily | 12 weeks minimum | [A][5] |
| Blood pressure reduction | Various forms | Median 365 mg daily (range 82-637 mg) | ~12 weeks | [A][12] |
| Depression risk reduction | Dietary sources | 170-370 mg daily (optimal range) | Long-term | [A][15] |
Important dosage considerations:
- The tolerable upper limit for supplemental magnesium is 350 mg/day for adults (applies to supplements only, not dietary intake).
- Elemental magnesium content varies by form. Magnesium glycinate and citrate contain approximately 10-15% elemental magnesium.
- Studies on blood pressure used dosages ranging from 82-637 mg (median 365 mg) for approximately 12 weeks, showing systolic reduction of -2.81 mm Hg and diastolic reduction of -2.05 mm Hg.[Evidence: A][12]
- Hypertensive individuals on medication showed greater reductions: -7.68 mm Hg systolic. Individuals with low baseline magnesium showed -5.97 mm Hg systolic reduction.[Evidence: A][12]
⚠️ Risks, Side Effects, and Warnings
Side Effects
Common side effects of magnesium supplementation include diarrhea (more common with oxide and citrate forms), nausea, and abdominal cramping. These effects are dose-dependent. Importantly, a Cochrane review of 11 trials with 735 patients found adverse events were not significantly different from placebo.[Evidence: A][18]
Drug Interactions
Magnesium can interact with several medication classes. Careful timing is essential:
- Quinolone and Tetracycline antibiotics: Magnesium reduces absorption. Separate by 2-4 hours.
- Bisphosphonates: Reduced absorption when taken together. Separate by 2-4 hours.
- Loop and Thiazide diuretics: These medications increase magnesium excretion. Monitor magnesium levels.
- Proton pump inhibitors (PPIs): Long-term use reduces magnesium absorption. Monitor with extended use.
- Levothyroxine: Magnesium may reduce absorption. Separate doses.
Contraindications
- Severe kidney disease: Consult healthcare provider before use. Impaired kidney function reduces magnesium excretion.
- Heart block: Consult healthcare provider before use.
- Perioperative period: Use caution with neuromuscular blocking agents.
⚠️ Important Safety Information
- The supplemental upper limit is 350 mg/day for adults. Exceeding this may increase risk of diarrhea and gastrointestinal distress.
- Individuals taking antibiotics, bisphosphonates, or thyroid medications should separate magnesium doses by 2-4 hours.
- Those with kidney disease, heart block, or taking diuretics should consult healthcare provider before supplementation.
- Stop use and consult a doctor if you experience persistent diarrhea, nausea, or abdominal discomfort.
🥗 Practical Ways to Use Magnesium
How to Use This in Your Daily Life
Scenario 1: Sleep Support
- Dose: 1000 mg magnesium L-threonate daily[2] OR 250 mg elemental magnesium bisglycinate daily[11]
- Duration: 21 days (L-threonate)[2] or 4 weeks (bisglycinate)[11]
- Population: Adults 18-65 with sleep problems
- Timing: Evening, 1-2 hours before bed
- What to track: Sleep quality, time to fall asleep, daytime energy
- Expected results: Improved deep sleep and REM sleep stages, enhanced mood, energy, and alertness[2]. Older adults may experience 17.36 minutes less sleep onset latency[16]
Scenario 2: Blood Pressure Support
- Dose: ≥400 mg daily[5]
- Duration: Minimum 12 weeks[5]
- Population: Adults, particularly those with hypertension
- Timing: With meals to enhance absorption and reduce gastrointestinal effects
- What to track: Blood pressure readings (systolic and diastolic)
- Expected results: Systolic reduction of approximately 2.81 mm Hg, diastolic reduction of 2.05 mm Hg. Hypertensive individuals on medication may see -7.68 mm Hg systolic reduction[12]
Scenario 3: Inflammation Reduction
- Dose: Per study protocols (varies by trial)
- Duration: 12-16 weeks shows strongest effect size[3]
- Population: Adults with metabolic syndrome
- What to track: C-reactive protein (CRP) levels if tested
- Expected results: Notably lowered CRP levels vs. placebo[3], with benefits more pronounced in female participants[3]
Practical Integration
Take magnesium with meals to reduce gastrointestinal side effects, particularly for oxide and citrate forms. Store supplements in a cool, dry place away from direct sunlight. Consider splitting larger doses (over 250 mg) into two servings to improve tolerance.
Common Mistakes to Avoid
- Using low-absorption forms for therapeutic purposes: Magnesium oxide has lower bioavailability than glycinate or citrate forms.
- Insufficient duration: Blood pressure studies used at least 12 weeks[5]. Sporadic or short-term use may not achieve meaningful benefits.
- Taking with interacting medications: Always separate from antibiotics, bisphosphonates, and thyroid medications by 2-4 hours.
- Ignoring dietary sources: Dietary magnesium associated with 6% lower all-cause mortality per 100 mg/d, while supplemental magnesium showed no mortality benefits[14]. Food sources matter.
⚖️ Magnesium Types Compared
Different magnesium forms serve different purposes. The following comparison helps you choose the right type for your health goals.
| Type | Best For | Research Support | Key Notes |
|---|---|---|---|
| Magnesium L-threonate | Sleep, cognitive support | 1g daily for 21 days improved deep sleep and REM sleep stages[2] | Specifically studied for sleep; crosses blood-brain barrier |
| Magnesium bisglycinate/glycinate | Sleep, general supplementation | 250 mg daily showed significant ISI score reduction by week 4[11] | Well-tolerated; chelated form; modest effect size (Cohen's d=0.2) |
| Magnesium citrate | Constipation, general supplementation | Higher bioavailability than oxide | Laxative effect more common; good absorption |
| Magnesium oxide | Constipation, heartburn | Lower bioavailability | Contains more elemental magnesium per dose but absorbs less efficiently |
| Magnesium malate | Energy, muscle support | Limited comparative research | Malic acid component may support energy production |
| Magnesium taurate | Cardiovascular support | Limited comparative research | Taurine component may provide additional cardiovascular benefits |
| Magnesium sulfate (Epsom salt) | Topical/bath use, IV administration | IV form relieves acute migraine within 15-45 minutes[10] | Primarily used topically or in clinical settings; not ideal for oral supplementation |
Selection guidance: For sleep issues, magnesium L-threonate or bisglycinate have direct research support.[Evidence: B][2][11] For general supplementation where tolerance is a concern, glycinate forms are well-tolerated. For constipation relief, citrate or oxide may be appropriate due to their laxative effects.
What The Evidence Shows (And Doesn't Show)
What Research Suggests
- Blood pressure reduction: Systolic -2.81 mm Hg and diastolic -2.05 mm Hg based on meta-analysis of 38 RCTs with 2,709 participants. Greater effects in hypertensive individuals on medication (-7.68 mm Hg systolic) and those with low baseline magnesium (-5.97 mm Hg).[Evidence: A][12]
- Depression risk reduction: 34% lower risk with highest vs. lowest dietary intake, with 7% reduction per 100 mg/day increment (13 epidemiologic studies, n=63,214).[Evidence: A][15]
- Depression treatment: Significant decline in depression scores (SMD: -0.919) in 7 RCTs with 325 adults with depressive disorder.[Evidence: A][8]
- Inflammation reduction: Significant decrease in CRP levels confirmed across multiple meta-analyses (28 studies in one[4], 17 RCTs with 889 participants in another[19]).
- Migraine relief: Oral magnesium significantly alleviated migraine frequency and intensity (10 studies, 789 participants).[Evidence: A][10]
- Sleep improvement: 1g L-threonate for 21 days improved deep and REM sleep[2]; 250mg bisglycinate for 4 weeks reduced insomnia severity[11].
- Bone health: Significant positive association between magnesium intake and hip bone mineral density in adults 60+.[Evidence: A][6]
What's NOT Yet Proven
- Muscle cramp benefit: Cochrane review of 11 trials found insufficient evidence for magnesium treating muscle cramps in the general population.[18]
- Supplemental mortality benefit: Dietary magnesium associated with 6% lower all-cause mortality, but supplemental magnesium showed NO mortality benefits in dose-response meta-analysis of 19 publications.[14]
- Direct antioxidant effects: Systematic review found inconclusive results on direct antioxidant effects despite confirmed anti-inflammatory benefits.[4]
- Optimal dosage for sleep: Studies used different doses (250mg bisglycinate, 1g L-threonate). Optimal dose-response relationship for sleep not established.
- Long-term safety data: Most studies lasted 4-16 weeks. Long-term supplementation effects beyond this window require more research.
- Pediatric populations: Most evidence comes from adult populations. Evidence in children is limited.
- Comparative form effectiveness: Head-to-head comparisons of different magnesium forms for the same condition are limited.
Where Caution Is Needed
- Drug interactions: Quinolone/tetracycline antibiotics, bisphosphonates, and levothyroxine require 2-4 hour separation from magnesium doses.
- Kidney disease: Impaired kidney function reduces magnesium excretion. Those with severe kidney disease should consult healthcare provider before supplementation.
- Sleep evidence quality: The systematic review on magnesium for older adult insomnia rated overall evidence quality as low to very low.[16]
- Individual variation: TRPM7 genetic variants modulate individual response to magnesium, with benefits more pronounced in female participants in some studies.[1][3]
- Form matters for laxative effect: Citrate and oxide forms more commonly cause diarrhea than glycinate forms. Choose form based on tolerance needs.
Should YOU Try This?
Best suited for: Adults with hypertension (especially those on blood pressure medication), individuals with low dietary magnesium intake, those with sleep difficulties, adults with depressive symptoms, and migraine sufferers. Research shows stronger benefits in hypertensive individuals on medication (-7.68 mm Hg systolic)[12] and in those with lower baseline magnesium levels.[11]
Not recommended for: Those with severe kidney disease, heart block, or allergy to magnesium compounds. Use caution if taking antibiotics, bisphosphonates, or thyroid medications. Pregnant or breastfeeding women should consult healthcare provider before supplementation.
Realistic timeline: Sleep improvement may be noticed within 3-4 weeks.[2][11] Blood pressure benefits require minimum 12 weeks for measurable effects.[5][12] Inflammation reduction (CRP) shows strongest effect size at 12-16 weeks.[3]
When to consult a professional: Before starting supplementation if you take prescription medications, have kidney or heart conditions, or are pregnant/breastfeeding. If symptoms persist or worsen despite supplementation, seek medical evaluation to identify underlying causes.
Frequently Asked Questions
Can magnesium help with anxiety and stress?
Research on magnesium and mental health is promising. A meta-analysis of 7 RCTs with 325 adults found magnesium supplementation produced a significant decline in depression scores (SMD: -0.919) compared to placebo, achieving statistical significance with therapeutic potential supported. Additionally, higher dietary magnesium intake is associated with 34% lower depression risk, with each 100 mg/day increment reducing risk by 7%. The optimal dietary intake range for mood support is 170-370 mg daily. While these findings focus on depression rather than anxiety specifically, the mechanisms overlap. Always consult your healthcare provider for anxiety management.
How long does it take for magnesium to work?
Timeline varies by health goal. For sleep improvement, studies showed benefits within 21 days with L-threonate and by week 4 with bisglycinate . For blood pressure effects, studies used a minimum of 12 weeks , though the meta-analysis included studies averaging around 12 weeks of treatment. For inflammation reduction (CRP levels), the effect size was strongest with 12-16 week duration. In older adults with insomnia, post-intervention sleep onset latency was 17.36 minutes less after magnesium versus placebo. Be patient and consistent with supplementation.
Can you take too much magnesium?
Yes. The tolerable upper limit for supplemental magnesium is 350 mg/day for adults. This limit applies to supplements only, not dietary sources. Exceeding this amount increases risk of diarrhea, nausea, and abdominal cramping. Importantly, a Cochrane review found that within typical supplemental ranges, adverse events were not significantly different from placebo across 11 trials with 735 patients. Those with kidney disease are at higher risk from excess magnesium since kidneys regulate magnesium excretion. Signs of magnesium toxicity (hypermagnesemia) include low blood pressure, nausea, and in severe cases, cardiac issues.
What medications interact with magnesium?
Several medication classes interact with magnesium supplements. Quinolone and tetracycline antibiotics have reduced absorption when taken with magnesium. Separate doses by 2-4 hours. Bisphosphonates (for osteoporosis) also have reduced absorption. Separate by 2-4 hours. Loop and thiazide diuretics increase magnesium excretion, potentially lowering your levels. Monitor magnesium status. Proton pump inhibitors (PPIs) reduce magnesium absorption with long-term use. Levothyroxine absorption may be reduced by magnesium. Always inform your healthcare provider about all supplements you take, particularly if you use any of these medications.
Is it better to get magnesium from food or supplements?
Research suggests dietary magnesium provides greater health benefits than supplements. A dose-response meta-analysis of 19 publications with over 1.1 million participants found dietary magnesium was associated with 6% lower all-cause mortality per 100 mg/day and 5% lower cancer mortality per 100 mg/day. Notably, supplemental magnesium showed no mortality benefits in the same analysis. This suggests prioritizing food sources (dark leafy greens, nuts, seeds, legumes, whole grains) while using supplements to fill gaps if dietary intake is insufficient. Supplements still provide benefits for specific conditions like blood pressure and sleep when used appropriately.
Does magnesium help with muscle cramps?
Despite popular belief, evidence for magnesium treating muscle cramps in the general population is weak. A Cochrane systematic review analyzed 11 trials with 735 patients and found insufficient evidence for muscle cramp benefit in the general population. Adverse events were not significantly different from placebo. While some individuals report improvement, the research does not currently support routine magnesium supplementation specifically for muscle cramps. If you experience frequent or severe cramps, consult your healthcare provider to identify underlying causes.
Can magnesium help prevent migraines?
Yes, research supports magnesium for migraine prevention. Magnesium deficiency is present in up to 50% of migraine patients. A meta-analysis of 21 RCTs found that IV magnesium significantly relieved acute migraine within 15-45 minutes, 120 minutes, and 24 hours, while oral magnesium significantly alleviated migraine frequency and intensity. The analysis included 11 IV studies (948 participants) and 10 oral studies (789 participants). Mechanisms include effects on spreading cortical depression, vascular changes, oxidative stress, and inflammation. If you experience migraines, discuss magnesium supplementation with your neurologist or primary care provider.
Does magnesium improve blood sugar control in diabetes?
Research indicates magnesium may benefit glycemic control in type 2 diabetes. A systematic review and meta-analysis of 23 RCTs with 1,345 participants with type 2 diabetes found that magnesium supplementation improved glycemic control. The same analysis also examined blood pressure and lipid profile effects. Given the umbrella meta-analysis showing blood pressure benefits (systolic -1.25 mm Hg) with greater reductions in hypertensive individuals , and since diabetes often co-occurs with hypertension, magnesium supplementation may provide multiple benefits. However, if you have diabetes, work with your healthcare team to incorporate magnesium appropriately alongside your treatment plan.
Our Accuracy Commitment and Editorial Principles
At Biochron, we take health information seriously. Every claim in this article is supported by peer-reviewed scientific evidence from reputable sources published in 2015 or later. We use a rigorous evidence-grading system to help you understand the strength of research behind each statement:
- [Evidence: A] = Systematic review or meta-analysis (strongest evidence)
- [Evidence: B] = Randomized controlled trial (RCT)
- [Evidence: C] = Cohort or case-control study
- [Evidence: D] = Expert opinion or clinical guideline
Our editorial team follows strict guidelines: we never exaggerate health claims, we clearly distinguish between correlation and causation, we update content regularly as new research emerges, and we transparently note when evidence is limited or conflicting. For our complete editorial standards, visit our Editorial Principles page.
This article is for informational purposes only and does not constitute medical advice. Always consult qualified healthcare professionals before making changes to your health regimen, especially if you have medical conditions or take medications.
References
- 1 . Magnesium treatment increases gut microbiome synthesizing vitamin D and inhibiting colorectal cancer: results from a double-blind precision-based randomized placebo-controlled trial, Sun E et al., American Journal of Clinical Nutrition, 2025, PubMed DOI [Evidence: B]
- 2 . Magnesium-L-threonate improves sleep quality and daytime functioning in adults with self-reported sleep problems: A randomized controlled trial, Hausenblas HA et al., Sleep Med X, 2024, PubMed DOI [Evidence: B]
- 3 . The effect of long-term magnesium intake on inflammatory markers in patients with metabolic syndrome: a systematic review and meta-analysis of randomized controlled trials, Wang W et al., Frontiers in Nutrition, 2025, PubMed DOI [Evidence: A]
- 4 . Unlocking the Power of Magnesium: A Systematic Review and Meta-Analysis Regarding Its Role in Oxidative Stress and Inflammation, Cepeda V et al., Antioxidants (Basel), 2025, PubMed DOI [Evidence: A]
- 5 . Impact of Magnesium Supplementation on Blood Pressure: An Umbrella Meta-Analysis of Randomized Controlled Trials, Alharran AM et al., Current Therapeutic Research, 2024, PubMed DOI [Evidence: A]
- 6 . Impact of magnesium on bone health in older adults: A systematic review and meta-analysis, Groenendijk I et al., Bone, 2022, PubMed DOI [Evidence: A]
- 7 . Dietary magnesium intake, bone mineral density and risk of fracture: a systematic review and meta-analysis, Farsinejad-Marj M et al., Osteoporosis International, 2016, PubMed DOI [Evidence: A]
- 8 . Magnesium supplementation beneficially affects depression in adults with depressive disorder: a systematic review and meta-analysis of randomized clinical trials, Moabedi M et al., Frontiers in Psychiatry, 2023, PubMed DOI [Evidence: A]
- 9 . Magnesium and Migraine, Dominguez LJ et al., Nutrients, 2025, PubMed DOI [Evidence: D]
- 10 . Effects of Intravenous and Oral Magnesium on Reducing Migraine: A Meta-analysis of Randomized Controlled Trials, Chiu HY et al., Pain Physician, 2016, PubMed [Evidence: A]
- 11 . Magnesium Bisglycinate Supplementation in Healthy Adults Reporting Poor Sleep: A Randomized, Placebo-Controlled Trial, Schuster J et al., Nature and Science of Sleep, 2025, PubMed DOI [Evidence: B]
- 12 . Magnesium Supplementation and Blood Pressure: A Systematic Review and Meta-Analysis of Randomized Controlled Trials, Argeros Z et al., Hypertension, 2025, PubMed DOI [Evidence: A]
- 13 . The role of magnesium in the pathogenesis of osteoporosis, Liu L et al., Frontiers in Endocrinology (Lausanne), 2024, PubMed DOI [Evidence: D]
- 14 . Total, Dietary, and Supplemental Magnesium Intakes and Risk of All-Cause, Cardiovascular, and Cancer Mortality: A Systematic Review and Dose-Response Meta-Analysis of Prospective Cohort Studies, Bagheri A et al., Advances in Nutrition, 2021, PubMed DOI [Evidence: A]
- 15 . Dietary Magnesium Intake in Relation to Depression in Adults: A GRADE-Assessed Systematic Review and Dose-Response Meta-analysis of Epidemiologic Studies, Hajhashemy Z et al., Nutrition Reviews, 2025, PubMed DOI [Evidence: A]
- 16 . Oral magnesium supplementation for insomnia in older adults: a Systematic Review & Meta-Analysis, Mah J et al., BMC Complement Med Ther, 2021, PubMed DOI [Evidence: A]
- 17 . Effect of Magnesium Supplements on Improving Glucose Control, Blood Pressure and Lipid Profile in Patients With Type 2 Diabetes Mellitus: A systematic review and meta-analysis, Al Maqrashi N et al., Sultan Qaboos University Medical Journal, 2025, PubMed DOI [Evidence: A]
- 18 . Magnesium for skeletal muscle cramps, Garrison SR et al., Cochrane Database of Systematic Reviews, 2020, PubMed DOI [Evidence: A]
- 19 . Effect of Magnesium Supplementation on Inflammatory Parameters: A Meta-Analysis of Randomized Controlled Trials, Veronese N et al., Nutrients, 2022, PubMed DOI [Evidence: A]
Medical Disclaimer
This content is for informational and educational purposes only. It is not intended to provide medical advice or to take the place of such advice or treatment from a personal physician. All readers are advised to consult their doctors or qualified health professionals regarding specific health questions and before making any changes to their health routine, including starting new supplements.
Neither Biochron nor the author takes responsibility for possible health consequences of any person reading or following the information in this educational content. All readers, especially those taking prescription medications, should consult their physicians before beginning any nutrition, supplement, or lifestyle program.
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