hydroxide, oxide, and citrate) are used as laxatives therefore, excessive doses may cause gastrointestinal distress and diarrhea. With that said, high doses of some magnesium salts (e.g. There aren’t many side effects associated with magnesium supplementation because, in healthy people, the body will only absorb as much as it needs. Magnesium supplementation can also reduce the frequency and intensity of migraine. The magnitude of improvement is larger in people with magnesium deficiency. Magnesium supplementation modestly reduces (a) systolic and diastolic blood pressure (by about −2 mmHg each), (b) fasting blood glucose in people with type 2 diabetes or at an increased risk of type 2 diabetes, and (c) C-reactive protein levels. Further evidence is needed to determine whether magnesium supplementation can improve sleep parameters. Magnesium supplementation is not very effective at reducing fat mass or muscle cramps.
Consequently, low serum magnesium levels are associated with a wide variety of conditions, including obesity, type 2 diabetes, cardiovascular disease, metabolic syndrome, and osteoporosis. Magnesium deficiency increases blood pressure, reduces insulin sensitivity, and causes neural excitation. Inadequate magnesium intake is common in developed countries, as Western diets tend to contain a very low content of the aforementioned foods and are rich in refined grains and processed foods, which are poor sources of magnesium. Magnesium is abundant in green leafy vegetables, nuts, seeds, legumes, and whole grains.
As such, magnesium deficiency can inhibit the potential benefits of vitamin D supplementation. Magnesium is also an antagonist of calcium in the body and is required for vitamin D synthesis and activation. Most notably, magnesium is required for energy production, carbohydrate metabolism, and DNA and protein synthesis. It also serves as a cofactor for over 600 enzymes. Magnesium is an essential dietary mineral and the second most prevalent intracellular cation in the body.
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