Magnesium
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Heart and Circulatory Health
Hypertension
Taking magnesium is effective for lowering blood pressure and has a greater impact in those with higher baseline blood pressure.HypertensionChronic inadequate intake of magnesium increases arterial stiffness and raises the risk of high blood pressure, as well as a range of cardiovascular, metabolic, and neurological disorders. It is estimated 64% of men and 67% of women in the US have insufficient intake of magnesium.1 Observational evidence shows higher dietary magnesium intake and blood magnesium levels are correlated with lower risk of high blood pressure.2,3 Multiple randomized controlled trials show that magnesium supplements can reduce high blood pressure. A meta-analysis that included data from 34 randomized controlled trials with a total of 2,028 participants with normal or high blood pressure found supplementing with 300 mg of magnesium or more daily for two months or longer modestly decreased blood pressure. Overall, magnesium led to an average decrease in systolic blood pressure of 2.00 mmHg and an average decrease in diastolic blood pressure of 1.78 mmHg.4 A meta-analysis of eleven randomized controlled trials with a total of 543 participants, all of whom had chronic metabolic disorders (insulin resistance, pre-diabetes, type 2 diabetes, or coronary artery disease), found magnesium supplementation at doses of 365–450 mg per day lowered systolic and diastolic blood pressures.5 Another meta-analysis included findings from seven trials in which a total of participants were receiving treatment with blood pressure-lowering drugs. In all of the trials, the subjects discontinued their medications and had baseline systolic blood pressures of greater than 155 mmHg before starting magnesium. Magnesium therapy in this population was found to reduce systolic blood pressure by an average of 18.7 mmHg and diastolic blood pressure by an average of 10.9 mmHg.6Congestive Heart Failure
Supplementing with this essential mineral can prevent a deficiency that can lead to heart arrhythmias.Congestive Heart FailureÂMagnesium deficiency frequently occurs in people with CHF, and such a deficiency may lead to heart arrhythmias. Magnesium supplements have reduced the risk of these arrhythmias.7 People with CHF are often given drugs that deplete both magnesium and potassium; a deficiency of either of these minerals may lead to an arrhythmia.8 Many doctors suggest magnesium supplements of 300 mg per day.
Mitral Valve Prolapse
Magnesium deficiency may be one cause of the symptoms that occur in association with MVP. In one study, people taking magnesium experienced a significant reduction in weakness, chest pain, anxiety, shortness of breath, and palpitations.Mitral Valve ProlapseMagnesium deficiency has been proposed as one cause of the symptoms that occur in association with MVP.9 In a study of people with severe MVP symptoms, blood levels of magnesium were low in 60% of cases. Those people with low magnesium levels participated in a double-blind trial, in which they received a placebo or magnesium (500 mg per day for one week, then about 335 mg per day for four weeks). People receiving magnesium experienced a significant reduction in symptoms of weakness, chest pain, anxiety, shortness of breath, and palpitations.10
Cardiac Arrhythmia
Supplementing with magnesium may help reduce the number of arrhythmic episodes.Cardiac ArrhythmiaÂA double-blind trial investigated the effect of oral magnesium supplementation on arrhythmic episodes in people with congestive heart failure. Those people taking 3.2 grams per day of magnesium chloride (equivalent to 384 mg per day of elemental magnesium) had between 23% and 52% fewer occurrences of specific types of arrhythmia during the six-week study, compared with those taking placebo.11 Lower serum concentrations of magnesium were found to be associated with a higher incidence of arrhythmia in a large population study.12 The anti-arrhythmic properties of magnesium appear to be specific. For example, magnesium is clearly able to prevent a drug-induced arrhythmia called torsade de pointes,13 but it does not appear to prevent atrial fibrillation.14 A doctor should supervise any use of magnesium for cardiac arrhythmia.
Angina
Taking magnesium may reduce the risk of exercise-induced chest pain.AnginaÂMagnesium deficiency may be a contributing factor for spasms that occur in coronary arteries, particularly in variant angina.15,16 While studies have used injected magnesium to stop such attacks effectively,17,18 it is unclear whether oral magnesium would be effective in preventing or treating blood vessel spasms. One double-blind study of patients with exercise-induced angina, however, showed that oral magnesium supplementation (365 mg twice a day) for 6 months significantly reduced the incidence of exercise-induced chest pain, compared with a placebo.19
High Cholesterol
Magnesium supplementation can be beneficial in reducing cardiovascular risk but is unlikely to lower high cholesterol levels.High CholesterolMagnesium plays an important role in cholesterol synthesis and metabolism, and some research has correlated low magnesium status with high cholesterol levels.20 Magnesium supplementation has been found to have beneficial effects on several aspects of metabolic syndrome and reduce the risks of cardiovascular disease and metabolic disorders, particularly in those with poor magnesium status.21 A meta-analysis that included findings from 12 randomized controlled trials in type 2 diabetic subjects found magnesium supplementation lowered LDL-cholesterol levels, as well as total cholesterol levels, when used for more than 12 weeks.22 However, another meta-analysis that included 18 trials found no effect for magnesium on cholesterol levels in either diabetic or non-diabetic individuals.23Stroke
Magnesium appears to reduce high blood pressure, which may in turn reduce stroke risk.StrokeÂResearchers have found an association between diets low in magnesium and increased risk of stroke, an effect explained partially, but not completely, by the ability of magnesium to reduce high blood pressure.24 Protection from stroke associated with drinking water high in magnesium has also been reported.25 Intravenous magnesium given immediately after a stroke has been proposed as a treatment for reducing stroke deaths,26 but results so far have been inconclusive.27
Intermittent Claudication
Magnesium may increase blood flow by helping to dilate blood vessels. One trial found that taking magnesium may increase walking distance in people with intermittent claudication.Intermittent ClaudicationÂMagnesium may increase blood flow by helping to dilate blood vessels. A preliminary trial found that magnesium supplementation may increase walking distance in people with intermittent claudication.28 Many doctors suggest that people with atherosclerosis, including those with intermittent claudication, take approximately 250 to 400 mg of magnesium per day.
In a preliminary trial, supplementing with evening primrose oil (approximately 1,600 mg per day) led to a 10% increase in exercise tolerance in people with intermittent claudication.29
Chronic Obstructive Pulmonary Disease
Magnesium is needed for normal function, supplementing with it can make up for the magnesium deficiency commonly caused by prescription drugs taken by people with COPD.Chronic Obstructive Pulmonary DiseaseÂMany prescription drugs commonly taken by people with COPD have been linked to magnesium deficiency, a potential problem because magnesium is needed for normal lung function.30 One group of researchers reported that 47% of people with COPD had a magnesium deficiency.31 In this study, magnesium deficiency was also linked to increased hospital stays. Thus, it appears that many people with COPD may be magnesium deficient, a problem that might worsen their condition; moreover, the deficiency is not easily diagnosed.
Intravenous magnesium has improved breathing capacity in people experiencing an acute exacerbation of COPD.32 In this double-blind study, the need for hospitalization also was reduced in the magnesium group (28% versus 42% with placebo), but this difference was not statistically significant. Intravenous magnesium is known to be a powerful bronchodilator.33 The effect of oral magnesium supplementation in people with COPD has yet to be investigated.
Raynaud’s Disease
Abnormalities of magnesium metabolism have been reported in people with Raynaud’s disease. Magnesium deficiency results in blood-vessel spasm, which may be helped with supplementation.Raynaud’s DiseaseÂAbnormalities of magnesium metabolism have been reported in people with Raynaud’s disease.34 Symptoms similar to those seen with Raynaud’s disease occur in people with magnesium deficiency,35 probably because a deficiency of this mineral results in spasm of blood vessels.36 Some doctors recommend that people with Raynaud’s disease supplement with 200–600 mg of magnesium per day, although no clinical trials support this treatment.
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Women's Health
Dysmenorrhea
Supplementing with magnesium may help keep uterine muscles relaxed.DysmenorrheaÂMagnesium plays a role in controlling muscle tone and could be important in preventing menstrual cramps.37,38 Magnesium supplements have been reported in preliminary and double-blind European research to reduce symptoms of dysmenorrhea.39,40,41 In one of these double-blind trials, women took 360 mg per day of magnesium for three days beginning on the day before menses began.40
Premenstrual Syndrome
Supplementing with magnesium may help reduce the risk of mood swings, bloating, breast tenderness, headaches, and other symptoms.Premenstrual SyndromeÂWomen with PMS have been reported to be at increased risk of magnesium deficiency.42,43 Supplementing with magnesium may help reduce symptoms.44,45 In one double-blind trial using only 200 mg per day for two months, a significant reduction was reported for several symptoms related to PMS (fluid retention, weight gain, swelling of extremities, breast tenderness, and abdominal bloating).46 Magnesium has also been reported to be effective in reducing the symptoms of menstrual migraine headaches.47 While the ideal amount of magnesium has yet to be determined, some doctors recommend 400 mg per day.48 Effects of magnesium may begin to appear after two to three months.
Pregnancy and Postpartum Support
Some, though not all, research suggests that supplementing with magnesium may improve pregnancy-induced leg cramps.Pregnancy and Postpartum SupportA double-blind trial found that supplementing with 100 mg of magnesium three times per day for four weeks improved pregnancy-induced leg cramps.49 However, another double-blind study found that 360 mg of magnesium per day for two weeks did not relieve pregnancy-induced leg cramps.50Menopause
In a preliminary trial, supplementing with magnesium significantly decreased the frequency of hot flashes in women experiencing menopausal symptoms after breast cancer treatment.MenopauseIn a preliminary trial, supplementation with magnesium (250 to 500 mg per day for 4 weeks) significantly decreased the frequency of hot flashes by 47% in women who were experiencing menopausal symptoms after treatment for breast cancer.51 However, a double-blind trial found that magnesium supplements were not beneficial for postmenopausal women with a history of breast cancer who were experiencing hot flashes.52 Therefore, the positive results seen in the preliminary trial may have been due to a placebo effect. -
Blood Sugar and Diabetes Support
Type 2 Diabetes
People with type 2 diabetes tend to have low magnesium levels. Supplementing with magnesium may improve glucose metabolism and help prevent diabetes-related cardiovascular disease.Type 2 DiabetesNumerous studies have shown that poor magnesium status is associated with insulin resistance and type 2 diabetes.53,54,55,56 Furthermore, diabetes itself causes increased magnesium loss, resulting in a vicious cycle of dropping magnesium levels and worsening insulin resistance.57,58 Low magnesium levels have also been correlated with poor blood glucose control and increased risk of complications such as heart disease, kidney disease, and nerve damage in those with type 2 diabetes.59,60,61,62,63 Moreover, meta-analyses of randomized controlled trials have concluded that magnesium supplementation can lower blood pressure and decrease the risk of diabetes-related cardiovascular disease in people with type 2 diabetes.64,65
Taking 250 mg of elemental magnesium (from magnesium oxide, gluconate, and lactate) per day for three months improved glycemic control and insulin sensitivity in a randomized controlled trial with 42 participants with type 2 diabetes.66 In a placebo-controlled trial, patients with diabetes-related kidney failure taking 250 mg of elemental magnesium (from magnesium oxide) per day for 24 weeks had improved vascular health, as well as reduced insulin, total cholesterol, LDL-cholesterol, and C-reactive protein levels, Hgb1c values, and insulin resistance scores, and increased antioxidant capacity.67 However, another placebo-controlled trial that included people with type 2 diabetes and related kidney disease found the combination of 250 mg magnesium (from magnesium oxide) plus 47 mg calcium (from calcium carbonate) per day improved lipid profiles but had no effect on glucose control and worsened insulin resistance after 12 weeks.68 Many doctors recommend that people with diabetes supplement with 200 to 600 mg per day of elemental magnesium from a highly bioavailable magnesium salt without added calcium.
Type 1 Diabetes
People with type 1 diabetes tend to have low magnesium levels and supplementing with magnesium may reduce the risk of deficiency-related problems, such as eye damage and neuropathy.Type 1 DiabetesPeople with type 1 diabetes often have low magnesium levels, and low magnesium status is correlated with poor glucose control and increased risk of complications. In magnesium-deficient pregnant women with type 1 diabetes, the lack of magnesium may even account for the high rate of miscarriages and birth defects associated with type 1 diabetes. Some studies have found that magnesium replenishment using supplements can improve blood glucose control and may reduce the risks of certain diabetes complications, such as cardiovascular disease and neuropathy, in children and adults with type 1 diabetes. Many doctors recommend that adults with type 1 diabetes and normal kidney function supplement with 200 to 600 mg of magnesium per day to maintain normal magnesium status; children with type 1 diabetes may benefit from a lower dose.Metabolic Syndrome
People with metabolic syndrome often have low magnesium status and benefit from magnesium supplementation.Metabolic SyndromeLow magnesium levels have been associated with increased risk of metabolic syndrome, as well as type 2 diabetes and cardiovascular disease, in multiple observational studies.69 A review of randomized controlled trials investigating the use of magnesium supplements in people with components of metabolic syndrome concluded magnesium has metabolic benefits in individuals with low magnesium levels.70 In one placebo-controlled trial that included 198 participants with metabolic syndrome and low magnesium status, taking 382 mg of elemental magnesium daily for 16 weeks reduced blood pressure, blood glucose levels, and triglyceride levels.71 However, 300 mg of magnesium along with 600 micrograms of chromium and 36 mg of zinc daily for 24 weeks did not impact aspects of metabolic syndrome in a placebo-controlled trial that included people with metabolic syndrome whose baseline magnesium status was not measured.72Retinopathy
Low magnesium levels have been found to be a risk factor for retinopathy in white people with diabetes. Supplementing with magnesium may improve blood levels of the mineral.RetinopathyHypoglycemia
Research has shown that supplementing with or magnesium can prevent blood sugar levels from falling excessively in people with hypoglycemia.Hypoglycemia ÂResearch has shown that supplementing with chromium (200 mcg per day)76 or magnesium (340 mg per day)77 can prevent blood sugar levels from falling excessively in people with hypoglycemia. Niacinamide (vitamin B3) has also been found to be helpful for hypoglycemic people.78 Other nutrients, including vitamin C, vitamin E, zinc, copper, manganese, and vitamin B6, may help control blood sugar levels in diabetics.79 Since there are similarities in the way the body regulates high and low blood sugar levels, these nutrients might be helpful for hypoglycemia as well, although the amounts needed for that purpose are not known.
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Menstrual and PMS Support
Dysmenorrhea
Supplementing with magnesium may help keep uterine muscles relaxed.DysmenorrheaÂMagnesium plays a role in controlling muscle tone and could be important in preventing menstrual cramps.80,81 Magnesium supplements have been reported in preliminary and double-blind European research to reduce symptoms of dysmenorrhea.82,83,84 In one of these double-blind trials, women took 360 mg per day of magnesium for three days beginning on the day before menses began.83
Premenstrual Syndrome
Supplementing with magnesium may help reduce the risk of mood swings, bloating, breast tenderness, headaches, and other symptoms.Premenstrual SyndromeÂWomen with PMS have been reported to be at increased risk of magnesium deficiency.85,86 Supplementing with magnesium may help reduce symptoms.87,88 In one double-blind trial using only 200 mg per day for two months, a significant reduction was reported for several symptoms related to PMS (fluid retention, weight gain, swelling of extremities, breast tenderness, and abdominal bloating).89 Magnesium has also been reported to be effective in reducing the symptoms of menstrual migraine headaches.90 While the ideal amount of magnesium has yet to be determined, some doctors recommend 400 mg per day.91 Effects of magnesium may begin to appear after two to three months.
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Pain Management
Migraine Headache
Compared with healthy people, migraine sufferers have been found to have lower magnesium levels. Supplementing with magnesium may reduce migraine frequency and relieve symptoms.Migraine HeadacheÂCompared with healthy people, people with migraines have been found to have lower blood and brain levels of magnesium.92,93,94,95 Preliminary research in a group of women (mostly premenopausal) showed that supplementing with magnesium (usually 200 mg per day) reduced the frequency of migraines in 80% of those treated.96 In a double-blind trial of 81 people with migraines, 600 mg of magnesium per day was significantly more effective than placebo at reducing the frequency of migraines.97 Another double-blind trial found that taking 360 mg of magnesium per day decreased the number of days on which premenstrual migraines occurred.98 One double-blind trial found no benefit from 486 mg of magnesium per day for three months. However, that study defined improvement according to extremely strict criteria, and even some known anti-migraine drugs have failed to show benefit when tested using those criteria.99 Intravenous magnesium has been reported to produce marked and sometimes complete symptom relief during acute migraines, usually within 15 minutes or less.100
Fibromyalgia
A preliminary trial found that a combination of magnesium and malic acid might lessen muscle pain in people with fibromyalgia.FibromyalgiaIn a preliminary trial, supplementing with 300 mg per day of magnesium (as magnesium citrate) improved symptoms in women with fibromyalgia.101 Another preliminary trial found that a combination of magnesium and malic acid might lessen muscle pain in people with fibromyalgia.102 The amounts used in this trial were 300–600 mg of elemental magnesium and 1,200–2,400 mg of malic acid per day, taken for eight weeks. A double-blind trial by the same research group using 300 mg magnesium and 1,200 mg malic acid per day found no reduction in symptoms, however.103 Though these researchers claimed that magnesium and malic acid appeared to have some effect at higher levels (up to 600 mg magnesium and 2,400 mg malic acid per day), the positive effects were not demonstrated under blinded study conditions. Therefore, the evidence supporting the use of these supplements for people with fibromyalgia remains inconclusive.Cluster Headache
People who suffer from cluster headaches often have low blood levels of magnesium, magnesium injections have been shown to bring relief.Cluster HeadacheÂPeople who suffer from cluster headaches often have low blood levels of magnesium, and preliminary trials104,105 show that intravenous magnesium injections may relieve a cluster headache episode. However, no trials have investigated the effects of oral magnesium supplementation on cluster headaches.
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Healthy Pregnancy and New Baby
Gestational Hypertension
Taking magnesium may prevent gestational hypertension or reduce its severity.Gestational HypertensionMagnesium deficiency has also been implicated as a possible cause of GH.106,107,108 Dietary intake of magnesium is below recommended levels for many women during pregnancy.109,106 Magnesium supplementation has been reported to reduce the incidence of GH in preliminary106 and many double-blind trials.112,113,114 In addition to preventing GH, magnesium supplementation has also been reported to reduce the severity of established GH in one study.115 Amounts used in studies on GH range from 165 to 365 mg of supplemental magnesium per day.
Pregnancy and Postpartum Support
Some, though not all, research suggests that supplementing with magnesium may improve pregnancy-induced leg cramps.Pregnancy and Postpartum SupportA double-blind trial found that supplementing with 100 mg of magnesium three times per day for four weeks improved pregnancy-induced leg cramps.114 However, another double-blind study found that 360 mg of magnesium per day for two weeks did not relieve pregnancy-induced leg cramps.115Preeclampsia
Magnesium supplementation has been shown to reduce the incidence of preeclampsia in high-risk women in one trial.PreeclampsiaÂMagnesium deficiency has been implicated as a possible cause of preeclampsia.116,117,118,119,120 Magnesium supplementation has been shown to reduce the incidence of preeclampsia in high-risk women in one trial,121 but not in another double-blind trial.117
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Kidney and Urinary Tract Health
Urinary Incontinence
In a double blind study, women with urge incontinence reported improvement after supplementing with magnesium.Urinary IncontinenceIn a double blind study, women with urge incontinence took approximately 150 mg of magnesum twice daily for one month, and reported improvement, including fewer episodes of urge incontinence, less frequent urination, and fewer awakenings at night to urinate.122 This confirmed an earlier double-blind study showing that a similar amount of magnesium reduced symptoms of urge incontinence.123 -
Bone Support
Osteoporosis
Supplementing with magnesium has been shown to stop bone loss or increased bone mass in people with osteoporosis.OsteoporosisIn a preliminary study, people with osteoporosis were reported to be at high risk for magnesium malabsorption.124 Both bone125 and blood126 levels of magnesium have been reported to be low in people with osteoporosis. Supplemental magnesium has reduced markers of bone loss in men.127 Supplementing with 250 mg up to 750 mg per day of magnesium arrested bone loss or increased bone mass in 87% of people with osteoporosis in a two-year, preliminary trial.128 Supplementing with magnesium (150 mg per day for one year) also increased bone mass in pre-adolescent and adolescent girls in a double-blind study.129 Some doctors recommend that people with osteoporosis supplement with 350 mg of magnesium per day.
One trial studying postmenopausal women combined hormone replacement therapy with magnesium (600 mg per day), calcium (500 mg per day), vitamin C, B vitamins, vitamin D, zinc, copper, manganese, boron, and other nutrients for an eight- to nine-month period.130 In addition, participants were told to avoid processed foods, limit protein intake, emphasize vegetable over animal protein, and limit consumption of salt, sugar, alcohol, coffee, tea, chocolate, and tobacco. Bone density increased a remarkable 11%, compared to only 0.7% in women receiving hormone replacement alone.
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Children's Health
Attention Deficit–Hyperactivity Disorder
Some children with ADHD have low magnesium levels. In one trial, children with ADHD and low magnesium status who were given magnesium had a significant decrease in hyperactive behavior.Attention Deficit–Hyperactivity DisorderÂSome children with ADHD have lowered levels of magnesium. In a preliminary, controlled trial, children with ADHD and low magnesium status were given 200 mg of magnesium per day for six months.131 Compared with 25 other magnesium-deficient ADHD children, those given magnesium supplementation had a significant decrease in hyperactive behavior.
Autism
Some researchers have added magnesium to vitamin B6, reporting that taking both nutrients may have better effects than B6 alone. Doctors will often try this combination for at least three months to see whether these nutrients help autistic children.AutismÂSome researchers have added magnesium to vitamin B6, reporting that taking both nutrients may have better effects than taking B6 alone.132 The amount of magnesium—10 to 15 mg per 2.2 pounds of body weight—is high enough to cause diarrhea in some people and should be administered by a doctor. Doctors will often try vitamin B6 or the combination of B6 and magnesium for at least three months to see whether these nutrients help autistic children. In a preliminary trial, one group of researchers found that relatively small daily amounts of magnesium (6 mg per 2.2 pounds of body weight) and vitamin B6 (0.6 mg per 2.2 pounds of body weight) improved symptoms by about 50% in children with autism or a related condition (pervasive developmental disorder).133
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Allergy and Lung Support
Asthma
People with asthma frequently have low magnesium levels. Supplementing with the mineral might help prevent asthma attacks because magnesium can prevent bronchial spasms.AsthmaÂMagnesium levels are frequently low in asthmatics.134 Current evidence suggests that high dietary magnesium intake may be associated with better lung function and reduced bronchial reactivity. Intravenous injection of magnesium has been reported in most,135,136,137,138 but not all,139 double-blind trials to rapidly halt acute asthma attacks. Magnesium supplements might help prevent asthma attacks because magnesium can prevent spasms of the bronchial passages. In a preliminary trial, 18 adults with asthma took 300 mg of magnesium per day for 30 days and experienced decreased bronchial reactivity.140 However, a double-blind trial investigated the effects of 400 mg per day for three weeks and found a significant improvement in symptoms, but not in objective measures of airflow or airway reactivity.141 The amount of magnesium used in these trials was 300 to 400 mg per day. Children usually take proportionately less based on their body weight, but one study of asthmatic children between the ages of 17 and 19 used 300 mg of magnesium per day.142
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Digestive Support
Celiac Disease
The malabsorption that occurs in celiac disease can lead to multiple nutritional deficiencies. Supplementing with magnesium may correct a deficiency.Celiac DiseaseÂThe malabsorption that occurs in celiac disease can lead to multiple nutritional deficiencies. The most common nutritional problems in people with celiac disease include deficiencies of essential fatty acids, iron, vitamin D, vitamin K, calcium, magnesium, and folic acid.143Zinc malabsorption also occurs frequently in celiac disease144 and may result in zinc deficiency, even in people who are otherwise in remission.145 People with newly diagnosed celiac disease should be assessed for nutritional deficiencies by a doctor. Celiac patients who have not yet completely recovered should supplement with a high-potency multivitamin-mineral. Some patients may require even higher amounts of some of these vitamins and minerals—an issue that should be discussed with their healthcare practitioner. Evidence of a nutrient deficiency in a celiac patient is a clear indication for supplementation with that nutrient.
After commencement of a gluten-free diet, overall nutritional status gradually improves. However, deficiencies of some nutrients may persist, even in people who are strictly avoiding gluten. For example, magnesium deficiency was found in 8 of 23 adults with celiac disease who had been following a gluten-free diet and were symptom-free. When these adults were supplemented with magnesium for two years, their bone mineral density increased significantly.146
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Energy Support
Chronic Fatigue Syndrome
Some researchers have reported that magnesium deficiency is common in people with chronic fatigue syndrome. Supplementing can help make up for a deficiency.Chronic Fatigue SyndromeÂNADH (nicotinamide adenine dinucleotide) helps make ATP, the energy source the body runs on. In a double-blind trial, people with CFS received 10 mg of NADH or a placebo each day for four weeks.147 Of those receiving NADH, 31% reported improvements in fatigue, decreases in other symptoms, and improved overall quality of life, compared with only 8% of those in the placebo group. Further double-blind research is needed to confirm these findings.
Magnesium levels have been reported to be low in CFS sufferers. In a double-blind trial, injections with magnesium improved symptoms for most people.148 Oral magnesium supplementation has improved symptoms in those people with CFS who previously had low magnesium levels, according to a preliminary report, although magnesium injections were sometimes necessary.149 These researchers report that magnesium deficiency appears to be very common in people with CFS. Nonetheless, several other researchers report no evidence of magnesium deficiency in people with CFS.150,151,152 The reason for this discrepancy remains unclear. If people with CFS do consider magnesium supplementation, they should have their magnesium status checked by a doctor before undertaking supplementation. It appears that only people with magnesium deficiency benefit from this therapy.
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Eye Health Support
Retinopathy
Low magnesium levels have been found to be a risk factor for retinopathy in white people with diabetes. Supplementing with magnesium may improve blood levels of the mineral.RetinopathyGlaucoma
In one study, supplementing with magnesium improved vision in people with glaucoma, apparently by enhancing blood flow to the eyes.GlaucomaÂMagnesium can dilate blood vessels. One study looked at whether magnesium might improve vision in people with glaucoma by enhancing blood flow to the eyes. In that trial, participants were given 245 mg of magnesium per day. Improvement in vision was noted after four weeks, but the change did not reach statistical significance.156
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Sleep Support
Insomnia
People with period limb movements during sleep or restless legs syndrome often have sleep problems. In one trial, insomniacs with these conditions slept better after supplementing with magnesium.InsomniaÂSome people have difficulty sleeping because of a problem known as period limb movements during sleep (PLMS) or another condition called restless legs syndrome (RLS). In a preliminary trial, people with PLMS or RLS who suffered from insomnia had a significant improvement in sleep efficiency after supplementing with magnesium (about 300 mg each evening for four to six weeks).157
Restless Legs Syndrome
Supplementing with magnesium may help relieve insomnia in people with restless leg syndrome.Restless Legs SyndromeÂIn a preliminary trial, people with period limb movements during sleep (PLMS) or RLS who suffered from insomnia had a significant improvement in sleep efficiency after supplementing with magnesium (about 300 mg each evening for four to six weeks).158
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Fitness
Athletic Performance
Magnesium deficiency can reduce exercise performance and contribute to muscle cramps. Studies suggest that taking magnesium might improve performance, although possibly only for those who are deficient or who are not highly trained athletes.Athletic PerformanceMagnesium deficiency can reduce exercise performance and contribute to muscle cramps, but sub-optimal intake does not appear to be a problem among most groups of athletes.159,160 Controlled trials suggest that magnesium supplementation might improve some aspects of physiology important to sports performance in some athletes,161,162 but controlled and double-blind trials focusing on performance benefits of 212 to 500 mg per day of magnesium have been inconsistent.163,164,165,166,167,168 It is possible that magnesium supplementation benefits only those who are deficient or who are not highly trained athletes. 168,160 -
Menopause Support
Menopause
In a preliminary trial, supplementing with magnesium significantly decreased the frequency of hot flashes in women experiencing menopausal symptoms after breast cancer treatment.MenopauseIn a preliminary trial, supplementation with magnesium (250 to 500 mg per day for 4 weeks) significantly decreased the frequency of hot flashes by 47% in women who were experiencing menopausal symptoms after treatment for breast cancer.169 However, a double-blind trial found that magnesium supplements were not beneficial for postmenopausal women with a history of breast cancer who were experiencing hot flashes.170 Therefore, the positive results seen in the preliminary trial may have been due to a placebo effect. -
Brain Health
Anxiety
Many years ago, magnesium was reported to be relaxing for people with mild anxiety. Some doctors recommend soaking in a hot bathtub containing magnesium sulfate crystals (Epsom salts).AnxietyÂMany years ago, magnesium was reported to be relaxing for people with mild anxiety.171 Typically, 200 to 300 mg of magnesium are taken two to three times per day. Some doctors recommend soaking in a hot tub containing 1–2 cups of magnesium sulfate crystals (Epsom salts) for 15 to 20 minutes, though support for this approach remains anecdotal.
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Stress and Mood Management
Anxiety
Many years ago, magnesium was reported to be relaxing for people with mild anxiety. Some doctors recommend soaking in a hot bathtub containing magnesium sulfate crystals (Epsom salts).AnxietyÂMany years ago, magnesium was reported to be relaxing for people with mild anxiety.172 Typically, 200 to 300 mg of magnesium are taken two to three times per day. Some doctors recommend soaking in a hot tub containing 1–2 cups of magnesium sulfate crystals (Epsom salts) for 15 to 20 minutes, though support for this approach remains anecdotal.
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Ear Health Support
Tinnitus
In a preliminary study, supplementation with magnesium resulted in a statistically significant improvement in symptoms in adults with tinnitus.TinnitusIn a preliminary study, supplementation with magnesium (532 mg per day for 3 months) resulted in a statistically significant improvement in symptoms in adults with tinnitus.173 Double-blind trials are needed to confirm the results of this study.