Magnesium chloride is a magnesium salt available in supplement form. It is easily absorbed by the digestive tract and is used to help increase mineral levels in the blood. Magnesium is needed for muscle and nerve function, regulating blood sugar and blood pressure levels, and making protein, bone, and DNA.
Magnesium occurs naturally in many foods, including whole grains, leafy vegetables, nuts and legumes, fortified foods, and dairy products. However, many people do not get enough in their diet.
Magnesium chloride is just one type of magnesium supplement. Other types include magnesium aspartate, magnesium citrate, magnesium gluconate, magnesium glycinate, magnesium lactate, magnesium malate, magnesium oxide and magnesium sulfate.
Magnesium chloride uses
Magnesium chloride is primarily used to increase magnesium intake in the diet. While it doesn't treat disease itself, it can help improve certain body functions in people with low magnesium levels.
In addition, magnesium chloride supplements have well-established uses for type 2 diabetes, hypertension, osteoporosis, and migraines.
type 2 diabetes
Researchers have noticed a strong correlation between type 2 diabetes and magnesium deficiency. They estimate that 14% to 48% of people with type 2 diabetes are deficient in magnesium.
In a 2015 double-blind, placebo-controlled, randomized trial published in Diabetes & Metabolism, researchers evaluated whether magnesium supplementation could improve glucose in 116 participants with prediabetes and low blood magnesium levels. (blood sugar) level.
The experimental group took 382 milligrams of magnesium every day for four months, while the control group took a placebo every day. At the end of the study, 50.8% of people in the magnesium group had improved blood sugar levels, compared with only 7% of people in the placebo group.
Another study conducted in 2017 and published in the journal Nutrients looked at how magnesium supplements affect insulin resistance in people with low magnesium levels. Of the 12 articles included in the systematic review, the researchers found the following:
- Eight clinical trials have shown that magnesium supplementation affects serum fasting glucose concentrations.
- Five trials found an effect on fasting insulin levels.
- Seven studies showed a reduction in insulin resistance.
Even so, the American Diabetes Association does not recommend routine magnesium supplementation for every diabetic patient, especially those who are not magnesium deficient.
hypertension
Magnesium helps regulate blood pressure. Therefore, some people with high blood pressure take magnesium supplements to lower their blood pressure. While some studies support this theory, the effects are usually small.
A 2016 meta-analysis of 34 randomized, double-blind, placebo-controlled trials involving 2,028 participants evaluated the effects of magnesium supplementation on blood pressure. Compared with the placebo group, patients who took 368 mg of magnesium daily for three months experienced a 2 mmHg reduction in systolic (upper pressure) blood pressure and a 1.78 mmHg reduction in diastolic (lower pressure) blood pressure.
Additionally, a 2012 meta-analysis of 22 trials and 1,173 participants looked at the effects of magnesium supplements on blood pressure. The researchers found that a mean dose of 410 mg of magnesium supplementation for 3 to 24 weeks reduced systolic blood pressure by 3-4 mmHg and diastolic blood pressure by 2-3 mmHg.
Despite these findings, the evidence is not conclusive and further research is needed.
osteoporosis
Since magnesium is involved in bone formation, it makes sense that people would turn to magnesium for bone health. Additionally, there is evidence that magnesium deficiency may be a risk factor for osteoporosis (low bone density).
However, studies have found that both low and high concentrations of magnesium can have negative effects on bones. Therefore, researchers believe that maintaining the right balance is key to bone health.
So while magnesium is essential for overall bone health, more research is needed before magnesium supplementation can be recommended to prevent or treat osteoporosis.
Migraine
Nerves and blood vessels play a role in headaches. Therefore, some studies have focused on the relationship between migraines and magnesium.
In a 2015 randomized, double-blind, placebo-controlled, multicenter trial, researchers evaluated magnesium, vitamin B12, and Q10 as migraine treatments. The study randomly assigned 130 participants who experienced three or more migraines per month to a control or placebo group. For three months, the control group received daily supplements containing 400 mg of vitamin B12, 600 mg of magnesium, and 150 mg of coenzyme Q10.10.
After three months, migraine frequency decreased from 6.2 to 4.4 days per month in the control group and from 6.2 to 5.2 days in the placebo group. Additionally, migraine intensity decreased by 4.8 points in the control group and by 2 points in the placebo group. However, because the study involved a combination of ingredients, it's difficult to say how much of a role magnesium played.
However, in an update of the evidence-based guidelines from the American Academy of Neurology and the American Headache Society, researchers analyzed 15 non-traditional headache treatments. They concluded that magnesium may be an effective treatment for preventing migraines.
other
In addition to the potential health benefits listed above, some people use magnesium to support:
- sleep
- mood
- vitality
magnesium deficiency
Magnesium deficiency is less common in otherwise healthy people. This is because the kidneys limit how much the body can excrete through urine. However, certain conditions can cause magnesium deficiency, including:
- drinking
- Most of the body was burned
- Malnutrition
- some medications
- severe diarrhea or vomiting
- Malabsorption disorders, such as Crohn's disease and celiac disease
- Poorly controlled diabetes
- Pancreatitis (inflammation of the pancreas)
- kidney disease
- excessive sweating
How do I know I'm deficient in magnesium?
Magnesium deficiency may require specific laboratory testing by a healthcare provider to properly identify and diagnose it. Although magnesium deficiency may have no obvious symptoms, some people may experience:
- Loss of appetite
- nausea
- exhausted
- weakness
- frustrated
- Fasciculations (involuntary twitching)
- Arrhythmia (irregular heartbeat)
When intakes fall below recommended levels over time, some people may develop magnesium deficiency, have specific risk factors for lower than normal levels, or have specific reasons for being unable to absorb magnesium.
Long-term magnesium deficiency has been linked to a variety of health problems, including:
- type 2 diabetes
- hypertension
- Hypomagnesemia (lower than normal levels of magnesium in the blood)
- osteoporosis
- Migraine
Magnesium chloride supplements may help improve the health of people with magnesium deficiencies.
What are the side effects of magnesium chloride?
Your healthcare provider may recommend that you take magnesium to prevent or help treat a health condition. However, consuming supplements like magnesium can have potential side effects. These side effects can be common or serious.
Common side effects
Magnesium chloride supplements are considered safe if used as directed. However, typical side effects may include:
- Stomach discomfort
- nausea
- diarrhea
- Vomit
Taking supplements with food can avoid many side effects.
serious side effects
Serious side effects are rare. This most commonly occurs when you take too many supplements or are allergic to them. They include:
- Thirsty
- hypotension (low blood pressure)
- Dizziness
- faint
- Confused
- Difficulty breathing
- allergic reaction
- muscle weakness
- heart problems
If you experience any of these symptoms after taking magnesium supplements, call your health care provider or seek emergency care.
Precaution
Magnesium can interfere with certain medications. This interaction can affect your body's ability to process them or increase the levels of magnesium in your blood and cause side effects. Possible interactions include:
- Bisphosphonates (bone-strengthening drugs) such as Fosamax (alendronate)
- Calcium channel blockers, such as nifedipine and amlopidine
- Quinoline antibiotics, such as Cipro (ciprofloxacin) and Levaquin (levofloxacin)
- Tetracycline antibiotics, such as doxycycline and minocin (minocycline)
- Thyroid medications, such as Synthroid (levothyroxine)
- Diuretics (water pills)
- Gabapentin (must be taken two hours before or after taking magnesium)
Splitting your doses can help you avoid drug interactions.
It is essential to read the ingredient list and nutrition facts list carefully to understand which ingredients are included and in what amounts. Additionally, review supplement labels with your healthcare provider to discuss any potential interactions with foods, other supplements, and medications.
Who shouldn't take magnesium?
People with certain medical conditions should not take magnesium because it can be dangerous. Talk to your healthcare provider before taking magnesium if you have:
- Neuromuscular diseases, such as myasthenia gravis
- Renal insufficiency (kidney disease)
Serum magnesium concentrations in pregnant women will be closely managed.
Dosage: How much magnesium should I take?
| Recommended Dietary Allowance (RDA) for Magnesium | ||||
|---|---|---|---|---|
| age | male | female | Pregnant | Lactation |
| Birth to 6 months | 30 mg | 30 mg | ||
| 7 to 12 months | 75 mg | 75 mg | ||
| 1 to 3 years | 80 mg | 80 mg | ||
| 4 to 8 years | 130 mg | 130 mg | ||
| 9 to 13 years old | 240 mg | 240 mg | ||
| 14 to 18 years old | 410 mg | 360 mg | 400mg | 360 mg |
| 19 years and over | 400mg | 310 mg | 350 mg | 310 mg |
Helpful tips to remember when taking magnesium supplements:
- You can take magnesium supplements with meals or on their own.
- If you have loose stools, try taking a lower dose.
- Extended-release tablets should be swallowed whole - do not chew, split, or crush the tablets.
What happens if I take too much magnesium?
Magnesium toxicity is rare, but high doses may cause side effects, including:
- nausea
- Vomit
- Dizziness
If you take more than 350 mg of magnesium supplements daily, talk to your healthcare provider.
How to store magnesium
Store magnesium in a cool, dry place. Keep magnesium away from direct sunlight. Throw away any supplements that are expired or show signs of damage.
Similar supplements
In addition to magnesium chloride, magnesium supplements are available in other forms, including:
- magnesium oxide
- Magnesium sulfate
- magnesium citrate
- Magnesium aspartate
- Magnesium in milk
Magnesium Sources and Precautions
The best sources of magnesium are foods because the body absorbs magnesium better. However, when your diet does not contain enough magnesium, you can supplement it through supplements.
Food sources of magnesium
- Pumpkin seeds (1 oz): 168 mg
- Almonds (1 oz): 80 mg
- Spinach (1/2 cup): 78 mg
- Soy milk (1 cup): 61 mg
- Edamame (1/2 cup): 50 mg
- Dark chocolate (1 oz): 50 mg
- Peanut butter (2 tablespoons): 49 mg
- Avocado (1 cup): 44 mg
- Baked potato (1 medium): 44 mg
- Brown rice (1/2 cup): 42 mg
- Plain yogurt (8 oz): 42 mg
- Banana (1 large): 32 mg
- Salmon (3 ounces): 26 mg
- Low-fat milk (1/2 cup): 24 mg
- Whole wheat bread (1 slice): 23 mg
- Chicken breast (3 ounces): 22 mg
magnesium supplements
Magnesium chloride is soluble in water and is more easily absorbed and utilized by the body. Additionally, magnesium chloride is almost completely absorbed in the intestines. This absorption makes it easier to enter your bloodstream.
generalize
Magnesium chloride is a mineral supplement used to increase magnesium intake. People with low magnesium levels may experience uncomfortable symptoms that magnesium supplements may help reverse or improve. Always check with your healthcare provider if you are taking any other medications before starting magnesium supplements.
