Magnesium is one of my top supplements I recommend to patients.  Most Americans do not get enough Magnesium in their diet.  Our soil contains less due to changing farming practices, and processed foods contain little to no magnesium.  Magnesium is a very safe mineral to take as a supplement.  Habitually low intakes of magnesium can cause changes in biochemical pathways that can increase the risk of illness over time. 


There are many benefits of Magnesium.  It plays a crucial role in more than 300 biochemical reactions in the body.  

Benefits of Magnesium

  • Magnesium supports nerve and muscle function.  It has a calming effect on nerves and muscles.  It has been known to help relieve migraines.  
  • It can help with bone health.  Magnesium contributes to structural bone development. Higher magnesium levels are linked to decreased bone turnover and greater bone density.
  • Magnesium has been studied in association with cardiovascular disease.  High magnesium levels are linked to decreased inflammatory markers related to heart disease. The Atherosclerosis Risk in Communities study assessed heart disease risk factors and levels of serum magnesium in a cohort of 14,232 white and African-American men and women aged 45 to 64 years at baseline. Over an average of 12 years of follow-up, individuals in the highest quartile of the normal physiologic range of serum magnesium had a 38% reduced risk of sudden cardiac death compared with individuals in the lowest quartile. 
  • Magnesium is often used for the laxative effects to help with constipation.
  • Due to its calming effects, it is often used to aid sleep.


You can increase your magnesium intake through your diet and supplements.

Foods Containing Good Sources of Magnesium:

  • Pumpkin seeds
  • Chia seeds
  • Almonds
  • Spinach
  • Cashews
  • Soy milk
  • Black beans
  • Edamame 


There are many magnesium supplements available.  The following supplements are absorbed more completely and are more bioavailable than others, like magnesium oxide and magnesium sulfate.   


Magnesium Supplement Options:

  • Magnesium Aspartate
  • Magnesium Citrate 
  • Magnesium Lactate 
  • Magnesium Glycinate 


At the Couri Center, we carry (2) varieties of Magnesium made by Xymogen: ColonX (Magnesium Citrate) and Mag Glycinate (Magnesium Glycinate).  Click to purchase online.


Each magnesium supplement varies slightly as some are used for laxative effects while others are for calming effects.


Magnesium has a low toxicity profile.  Most commonly, diarrhea and abdominal upset are signs of too much Magnesium.  According to the National Institutes of Health (NIH), the recommended dietary allowance (RDAs) for adult males is 400-420 mg; for adult females is 310-320 mg.


It is essential to know that Magnesium can interact with the absorption of certain medications, such as antibiotics and bisphosphonates. 


At the Couri Center, we focus on your health as a whole.  We want you to be the best you possible and are here to help!  It is an honor caring for women in our community.  


Be Well,

Renee Alwan Percell, MS, PA-C


Mayo Clinic Katherine Zeratsky, RD, LD