It has become a nutrient of interest for its health-promoting benefits.
Getting adequate amounts of magnesium in your diet could yield positive results since magnesium supports many fundamental body processes.
As a result, some supplement products may not contain the ingredients listed on the label.
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Whenchoosing a supplement, look for products independently tested or certified by organizations such asNSF,U.S.
Can Treat Constipation
Magnesium works as an osmotic agent that causes the small intestine to absorb more water.
This softens the stool and increasesperistalsis(movement through the intestines).
A recent review of therapies used to treatchronic constipationfound moderate evidence to support the use of magnesium-containing products.
The use ofmagnesium for constipationshould be discussed with your primary healthcare provider.
Insulin is the hormone that controls blood sugar levels.
People with diabetes have increased urinary losses of magnesium, which may impair insulin secretion.
Low levels of magnesium correlate with insulin resistance.
However, the evidence is still inconsistent and inconclusive.
Supports Bone Health
Magnesium is involved with bone formation.
People with higher magnesium intakes tend to have better bone mineral density.
In one short-term study, magnesium supplementation resulted in reduced bone turnover.
Having a diet that includes an adequate amount of magnesium is essential to support bone health.
However, more research is needed about the role of supplements in osteoporosis prevention.
What Does Magnesium Do in the Body?
Magnesium oilis a combination of magnesium chloride with water.
Technically, it is not an oil but has an oily feel to the liquid.
Magnesium oil is marketed as a topical solution with several health benefits, including reducing inflammation and improving sleep.
However, there is very little scientific evidence that magnesium oil provides health benefits.
Two small studies found that people with fibromyalgia using transdermal magnesium chloride reported improved symptoms.
Further research is needed.
Some small studies have suggested better absorption of magnesium with aspartate, chloride, citrate, or lactate compounds.
How Much Magnesium Is Too Much?
Most healthy people can excrete any excess magnesium the body does not need through urine.
Therefore, high amounts of magnesium in foods are not a problem for most healthy people.
However, high doses of magnesium supplements can lead to abdominal cramping and diarrhea.
While magnesium toxicity is rare, there have been reports of death from very high doses of magnesium.
Therefore, a tolerable upper limit (UL) of 350 mg daily for adults has been established.
Should I Take Magnesium Every Day?
Most people can get enough magnesium through their diet by eating various healthful foods.
Adding food sources of magnesium would provide several additional health benefits.
Summary
Magnesium is an essential nutrient with several important roles in the body.
Including foods that are good sources of magnesium is recommended.
Those who do not get enough magnesium in their diet should discuss supplementation with their healthcare provider.
There are many health claims related to magnesium supplementation, but the research does not support all of them.
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