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Magnesium seems to be the supplement du jour as of late. Whether you’re looking to relieve disrupted sleep or regain focus at work, this essential mineral will be on your radar. However, as with most trending nutrition and wellness, the abundance of information means it’s difficult to navigate between hype, hacks, and hard-core science. Today, we’re offering up a magnesium cheatsheet of sorts and answering the most common questions we receive on magnesium supplementation. Continue reading to determine which magnesium formula you need to add to your stack this year.
Magnesium, an essential mineral, has a significant role in our health from muscular function to brain health. Let’s start with the understanding that every single cell in the human body contains a trace of magnesium. When we say it’s an essential mineral, this is why! Magnesium is involved in hundreds of bodily processes, including muscle movement, gene creation, the formation of new proteins, nervous system regulation, and the conversion of food into energy.[12]
The benefits are numerous. Magnesium can help promote recovery from physical activity or strain, manage the symptoms of low mood and stress, optimize blood sugar, and reduce the likelihood of those crippling migraines. Studies also show that magnesium can help manage common PMS symptoms such as cramping, mood swings, bloating, and anxiety. Furthermore, magnesium is your best ally if you want to protect your bones, reduce the risk of low bone mineral density, and sleep better.[12]
While magnesium supplements are considered to be safe for long-term use, it is important to remember that different brands offer different blends & ingredients, some more suitable for your specific diet than others. Quality ingredients matter when it comes to effectiveness and long-term use. Examine formulas carefully before making your decision and consult a healthcare professional, especially if you are pregnant or breastfeeding.
There are many forms of magnesium available on the market. Amandean Magnesium Complex includes a tri-blend of three patented ingredients including Magtein (Magnesium L-Threonate). This synthesized form of magnesium is a combination of magnesium and threonic acid - a vitamin C metabolite that works to improve mineral intake. [1] The blend of magnesium and threonic acid increases bioavailability for a larger usable dose. [2] Magnesium l-theornate, developed by MIT scientists, is also the only magnesium form scientifically proven to successfully cross the blood-brain barrier. [3]
The formula is completed with Magnesium Bisglycinate Chelate and DiMagnesium Malate from Albion Minerals, the leading brand of chelated minerals with over 150 patents in the industry, and 70 human, clinical trials. The human-based clinical trials established these minerals as safe according to the regulatory standards for safety in the US, as well as numerous other markets in the world. [4]
Recommended doses of magnesium depend on the blend and brand you are taking and is something you should definitely discuss with your doctor. However, research confirms that the long-term supplementation of magnesium l-theornate is safe, as long as you’re not exceeding 5,000 milligrams a day. Higher doses can lead to symptoms of nausea, muscle weakness, and low blood pressure. [2]
Common directions for use on magnesium supplements suggest taking magnesium right before bed, especially if you want to benefit from sleep-related benefits. However, when it comes to Amandean Magnesium Complex, the ideal dosage would be two pills during the day, and a third before bed for maximum effect!
Keep in mind that our triple magnesium blend contains no artificial flavors, fillers, preservatives, or additives, and is gentle on the stomach. However, if you notice that a magnesium supplement causes nausea, diarrhea, or any kind of digestive discomfort, it is recommended to take the full daily dose at mealtime, alongside food.
It is safe to take magnesium daily and long-term as long as you’ve consulted your healthcare professional. The premium ingredients in Amandean Magnesium Complex are safe for long-term use, and you don’t have to worry about any digestive issues or discomfort.
Not only can magnesium be stacked with other supplements, it can improve health and brain benefits. If you have trouble staying asleep at night and you struggle with muscle soreness and cramps, magnesium is one of the top solutions, as it has been found to improve overall sleep quality.[5] In one of our recent articles, we compared the effects of magnesium and melatonin on sleep. Magnesium and melatonin can be a beneficial combo for sleep quality and managing sleep disorders like insomnia.
Other common magnesium combos include Liposomal Glutathione, which can further improve cognitive functions like memory, focus & concentration. Since magnesium can also aid in promoting bone density and managing conditions such as osteoporosis, it is also highly beneficial to pair it with all-natural collagen supplementation. Additionally, magnesium plays a role in the regulation of inflammation in the body, which is precisely why you could pair it with Boswellia Serrata for anti-inflammatory benefits.
The combination of vitamins D3 and K2 is a well-known duo when it comes to cardiovascular health, bone health, and mood, so adding a magnesium supplement into the mix could only fortify the mentioned effects. We also love combining magnesium with Omega-3 fatty acids for optimal cognitive performance, heart health, and bone density.
Magnesium is one of the best ways you can supplement for better quality sleep. If you have trouble sleeping through the night and you experience muscle cramps, anxiety, and restlessness come bedtime, it may be time to increase the magnesium in your diet.
Magnesium is found in a variety of dietary sources, including black beans, edamame, pumpkin seeds, chia seeds, almonds, peanuts, cashews, dark leafy vegetables, and soymilk.[6] However, the absorption of magnesium through food is rarely adequate to meet recommended dosage and improve sleep benefits. Supplementation is more effective and offers better bioavailability than food sources alone.
Magnesium is so effective in promoting sleep that it has been found to help people diagnosed with insomnia get the much-needed shut-eye they’re lacking. Studies that have recognized magnesium as a crucial mineral in sleep quality also emphasize the connection between low magnesium levels and numerous mental health issues, including sleep disorders such as insomnia. What’s more, magnesium deficiency has also been linked to reduced production of the sleep hormone - melatonin.[5]
In addition to being an important factor in melatonin production, magnesium is a mineral that partakes in the activation of the parasympathetic nervous system, which is basically a network of nerves responsible for relaxing the body. Magnesium is also a well-known neurotransmitter regulator, as it binds to the GABA (gamma-aminobutyric acid) receptors.[7] GABA has been proven to reduce stress, thus promoting healthy and restful sleep.[8]
Magnesium helps in forming healthy and optimal sleep patterns, characterized by uninterrupted, deep, restful sleep cycles.[7] To conclude, magnesium can soothe your nervous system, promote melatonin production, and help you achieve a higher level of sleep quality that will positively affect all areas of your life.
Magnesium has been studied and found to aid in managing different types of anxiety, including premenstrual syndrome-related anxiety, generalized anxiety, as well as postpartum anxiety, which is a very common issue.
Magnesium plays a role as a neurotransmitter regulator - a chemical messenger carrying important messages from one nerve to the other.[9] All neurotransmitters are part of a vast system known as the nervous system, which is in charge of every single process in the body, whether it be physical, mental, or emotional. [11]
When it comes to anxiety and stress in general, it has been shown that psychological stress results in oxidative stress - increasing the oxidative damage of the DNA, and triggering a series of damaging processes in the body. Studies have shown that magnesium can alleviate the effects of these stress-induced processes - basically protecting the cells against oxidative damage. Interestingly enough, a study on the effects of magnesium on anxiety states that low magnesium levels can promote our sensitivity to stress, but also make it very challenging to regulate emotions, memory, learning, and social behavior. [10]
In simple terms, magnesium is an excellent addition to your supplement stack if you want to find your zen at night, reduce your day-to-day anxiety in general, AND protect your cells against damage caused by stress. Talk about multitasking!
When choosing a magnesium supplement, it’s important to consider both dose and formula. Focus on brands that have clear testing and certifications listed on their labels. Avoid formulas with additives, artificial flavors, fillers, or preservatives. Amandean Magnesium Complex is a triple-blend formula that contains three scientifically-backed magnesium types, including Magtein (Magnesium L-Threonate). Magtein is a synthetic combination of magnesium with threonic acid.[1] An important fact about threonic acid is that it has been found to promote mineral intake, which is precisely why it is paired with magnesium to form Magtein.[2] Another important fact about Magtein is that it is the only known form of magnesium to successfully cross the blood-brain barrier, granting maximum bioavailability.[3]
Magnesium Bisglycinate Chelate and DiMagnesium Malate are the other two magnesium forms we chose for our magnesium blend. Both ingredients come from Albion Minerals, a renowned brand of chelated minerals backed by clinical studies and safety testing. [4]
Yes, magnesium is known to act as a natural laxative. Magnesium has been found to promote water levels in the intestines, which in turn could promote bowel movements. What’s more, low magnesium levels have been linked to gastrointestinal disorders, including IBS (Irritable Bowel Syndrome).[13] However, keep in mind that magnesium should not be used as a laxative long-term or for chronic constipation.For serious and ongoing cases, it is best to discuss with your healthcare professional.
Magnesium is often recommended to people who have trouble managing their anxiety - and not only restlessness and sleep-related anxiety. It has been found to interact with GABA (gamma-aminobutyric acid) receptors in the brain, which basically pull the brakes on brain activities, and help us relax. Magnesium also contributes to cortisol management, interrupting this stress hormone from reaching the brain.[14]
Magnesium is a known natural calcium blocker, alleviating muscle cramps and spasms, and aiding in muscle recovery and relaxation - especially following strenuous exercise.[15]
Magnesium side effects are rare when taking the recommended dose from a brand with quality ingredients. Consistent supplementing with magnesium will help to relax both your mind and body, making you feel calm and rested.
The perfect timing will depend upon the magnesium formula. As for the Amandean Magnesium blend, the recommendation is to take 2 pills at midday and then 1 at night for maximum effects. Magnesium is a widely available, safe supplement, but it’s important to stick to the recommended dose and be sure it contains high-quality ingredients with certified sources of this mineral.
However, when it comes to individual dosages and precautions, it is recommended to consult with your primary physician before introducing them into your diet.
In both IF (intermittent fasting) and Keto diets, muscle spasms, and cramping are very common, as you’re probably not getting enough electrolytes through food alone. Without adequate electrolytes in your system, the process of sending electrical signals (the primary function of electrolytes) will be compromised, often leading to unpleasant muscle pains and spasms.[16]
All you need to do to ensure your body is getting the necessary dose of electrolytes is to be consistent with your magnesium supplementation. Sources of electrolytes that can be more easily obtained from your diet include potassium, sodium, and calcium.[16]
In summary, magnesium is an essential mineral that has a significant role in cardiovascular health and blood sugar control, muscle relaxation, mental health, and cognitive functions such as memory and learning. It is also an excellent natural aid to people struggling with getting enough quality sleep, as it promotes overall relaxation and sleep duration.[15]
Magnesium is involved in hundreds of bodily processes, including muscle movement, gene creation, the formation of new proteins, nervous system regulation, and the conversion of food into energy.
Amandean Magnesium Complex includes a tri-blend of three patented ingredients including Magtein (Magnesium L-Threonate).
When it comes to Amandean Magnesium Complex, the ideal dosage would be two pills during the day, and a third before bed for maximum effect.
Magnesium and melatonin can be a beneficial combo for sleep quality and managing sleep disorders like insomnia.
Magnesium helps in forming healthy and optimal sleep patterns, characterized by uninterrupted, deep, restful sleep cycles.
Magnesium also contributes to cortisol management, interrupting this stress hormone from reaching the brain.
Patel, K. (2022). L-Threonate Research Analysis. Examine.com. https://examine.com/supplements/l-threonate/
Magnesium threonate: Benefits, side effects, dosage, and more. (2022, January 11). Www.medicalnewstoday.com. https://www.medicalnewstoday.com/articles/magnesium-threonate
Magnesium L-Threonate Benefits - Life Extension. (n.d.). Www.lifeextension.com. Retrieved March 22, 2023, from https://www.lifeextension.com/wellness/supplements/magnesium-threonate-benefits
Albion® Minerals. (n.d.). Human Nutrition and Health. Retrieved March 22, 2023, from https://balchem.com/human-nutrition-health/hnh-products/albion-minerals/
Abbasi, B., Kimiagar, M., Sadeghniiat, K., Shirazi, M. M., Hedayati, M., & Rashidkhani, B. (2012). The effect of magnesium supplementation on primary insomnia in elderly: A double-blind placebo-controlled clinical trial. Journal of research in medical sciences : the official journal of Isfahan University of Medical Sciences, 17(12), 1161–1169.
National Institutes of Health. (2016). Office of Dietary Supplements - Magnesium. National Institutes of Health. https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/
How Magnesium Can Help You Sleep. (2022, November 21). Healthline. https://www.healthline.com/nutrition/magnesium-and-sleep#relaxation
Hepsomali, P., Groeger, J. A., Nishihira, J., & Scholey, A. (2020). Effects of Oral Gamma-Aminobutyric Acid (GABA) Administration on Stress and Sleep in Humans: A Systematic Review. Frontiers in neuroscience, 14, 923. https://doi.org/10.3389/fnins.2020.00923
Magnesium for Anxiety: How You Can Fight Anxiety and Feel Better. (2019, March 20). Healthline. https://www.healthline.com/health/magnesium-anxiety
Cuciureanu MD, Vink R. Magnesium and stress. In: Vink R, Nechifor M, editors. Magnesium in the Central Nervous System [Internet]. Adelaide (AU): University of Adelaide Press; 2011. Available from: https://www.ncbi.nlm.nih.gov/books/NBK507250/
Cleveland Clinic. (2022, March 14). Neurotransmitters: What They Are, Functions & Types. Cleveland Clinic. https://my.clevelandclinic.org/health/articles/22513-neurotransmitters
12 Magnesium Health Benefits. (2022, February 7). Healthline. https://www.healthline.com/nutrition/magnesium-benefits
Magnesium for Constipation. (n.d.). https://www.med.umich.edu/1libr/MBCP/Magnesium.pdf
Ltd, H. P. (2021, October 31). Can You Take Magnesium For Anxiety? HealthMatch. https://healthmatch.io/anxiety/can-you-take-magnesium-for-anxiety#overview
Raman, R. (2018, June 9). What Does Magnesium Do for Your Body? Healthline. https://www.healthline.com/nutrition/what-does-magnesium-do
Signs of ketosis: How to tell if the ketogenic diet is working. (2020, January 12). Www.medicalnewstoday.com. https://www.medicalnewstoday.com/articles/323544#muscle-cramps-and-spasms
