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Learn How to Prepare Magnesium Chloride for Sleep, Migraine, PMS, and More

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Knowing how to prepare magnesium chloride is important to make good use of this supplement, which can help relieve symptoms of PMS, migraines, constipation, insomnia, among other conditions. Understand:

the magnesium

Magnesium is an essential mineral for the maintenance of the body's health. It is crucial for functions such as energy metabolism and protein synthesis. It also contributes to proper brain function, bone health, and cardiac and muscle activity (see study about it here: 1).

• Your brain loves magnesium, but do you know it?

Magnesium is found naturally in foods such as nuts, leafy greens and dairy products (2).

• Nine Calcium-Rich Foods That Are Not Dairy

Supplementation with this vital nutrient has been associated with many benefits, including relief from constipation and better regulation of blood sugar and sleep.

Recommended daily amounts

Magnesium is essential to keep your health up to date. However, low magnesium intake is relatively common.

It is mainly found in people who follow a typical Western diet, which contains processed foods and refined grains and may lack foods such as green leafy vegetables and legumes, which provide magnesium and other important nutrients (3, 4).

• What are fresh, processed and ultra-processed foods

The table below shows the Recommended Daily Intake (RDI) or Adequate Intake (AI) of magnesium for adults, infants and children (2).

For pregnant women aged 18 years and over, requirements are increased to 350-360 mg per day (2).

Certain diseases and conditions are associated with magnesium deficiency, including high blood pressure, type 2 diabetes and alcoholism (5, 6, 7).

Taking a magnesium supplement can help increase magnesium levels in those who are most at risk of deficiency or who don't get enough from their diet.

Types of Magnesium Supplements

Many forms of magnesium supplements are available. The most important thing to consider before deciding on a supplement is its absorption rate or how well the supplement is absorbed by the body.

Most common magnesium supplements:

magnesium gluconate

Magnesium gluconate comes from the magnesium salt of gluconic acid. In rats, it has been shown to have the highest absorption rate among other types of magnesium supplements (8).

Magnesium oxide

Magnesium oxide has the highest amount of elemental or real magnesium by weight. However, it is poorly absorbed. Studies have found that magnesium oxide is essentially insoluble in water, reducing absorption rates (9, 10).

magnesium citrate

In magnesium citrate, magnesium in salt form is combined with citric acid. Magnesium citrate is absorbed relatively well by the body and has a high solubility in water, which means that it mixes well with the liquid (10).

Magnesium citrate is found in pill form and commonly used as a saline laxative before a colonoscopy or major surgery.

Magnesium chloride

Like magnesium gluconate and citrate, magnesium chloride is well absorbed by the body (2). It is also available as an oil that can be applied topically, but further studies are needed to fully understand how magnesium in this form is absorbed by the skin (11).

Magnesium hydroxide (milk of magnesia)

Magnesium hydroxide, also known as milk of magnesia, is commonly used as a laxative to treat constipation and in some antacids to treat heartburn (2, 12).

magnesium aspartate

Magnesium aspartate is another common magnesium supplement that is highly absorbable by the human body (13, 14).

magnesium glycinate

Magnesium glycinate has been shown to have a relatively good absorption rate with less laxative effect. Probably because it is absorbed in a different area of ​​the intestine compared to many other forms of magnesium supplements (15).

Dosage for constipation

Magnesium citrate and magnesium hydroxide are two commonly used magnesium compounds to promote bowel movements, relieving constipation (16).

• What is constipation?

Magnesium hydroxide, or milk of magnesia, works as a laxative, pulling water into the intestine, which helps to soften the stool and make it easier to pass. The recommended dose depends on the product, so always follow the dosage instructions on the package (17).

Exceeding recommended intake may cause watery diarrhea or electrolyte imbalances. Due to its laxative effect, milk of magnesia is generally used in the treatment of acute constipation and is generally not recommended for chronic cases.

Magnesium citrate is another magnesium supplement used to treat constipation. It is better absorbed and has a milder laxative effect than magnesium hydroxide (18). The standard dose for magnesium citrate is 240 ml per day, which can be mixed with water and administered orally.

sleeping dosage

Adequate magnesium levels are important for a good night's sleep. Magnesium can help your mind relax and your body achieve deep, restorative sleep. In fact, studies in rats have shown that suboptimal levels of magnesium lead to poor sleep quality (19).

Currently, a limited number of studies have studied the effects of magnesium supplements on sleep quality, making it difficult to recommend a specific daily dose. However, in one study, elderly people who received 414 mg of magnesium oxide twice daily (500 mg of magnesium daily) had better sleep quality compared to adults who received a placebo (20).

• How to sleep fast with 13 tips

Dosage for blood sugar regulation

People with diabetes may be more likely to have low levels of magnesium (21, 22). High blood sugar levels can increase urinary magnesium loss, causing low blood magnesium levels.

Studies have shown that magnesium supplements can help regulate blood sugar by managing the action of insulin (23). Insulin is a hormone that helps control blood sugar levels by signaling cells to absorb sugar from the blood.

One study found that supplementation with 2,500 mg of magnesium in a magnesium chloride solution daily improved insulin sensitivity and fasting blood sugar levels in people with type 2 diabetes and low baseline magnesium levels (24 ). However, another study found that people who received a daily total of 20.7 mmol of magnesium oxide daily showed no improvements in blood glucose regulation.

That said, those who received a higher dosage of magnesium oxide (41.4 mmol per day) showed a decrease in fructosamine, an indicator of a person's blood sugar, for about two to three weeks (25). The researchers concluded that prolonged magnesium supplementation at higher-than-usual doses could benefit blood glucose control, but further studies are needed (25).

Dosage to reduce muscle cramps

Many conditions can cause muscle cramps.

Because magnesium is essential for muscle function, a deficiency can cause painful muscle contractions.

Magnesium supplements are often marketed to prevent or improve muscle cramps.

Although the research on magnesium supplements for muscle cramps is mixed, one study found that participants who received 300 mg of magnesium daily for 6 weeks reported fewer muscle cramps compared to those who received a placebo (26).

Another study looked at the ability of magnesium supplements to reduce the frequency of leg cramps during pregnancy. Women who took 300 mg of magnesium daily experienced less frequent and less intense leg cramps compared to women who took a placebo (27).

Dosage for depression

Studies have shown that magnesium deficiency can increase your risk of depression (28). In fact, taking a magnesium supplement can improve depressive symptoms in some people.

One study found that taking 248 mg of magnesium chloride improved depressive symptoms in those with mild to moderate depression (29). In addition, another study found that ingesting 450 mg of magnesium chloride was as effective as an antidepressant in improving depressive symptoms (30).

Although magnesium supplements can improve depression in those with magnesium deficiency, more research is needed to see if they can alleviate depression in those with normal magnesium levels.

Dosage to improve exercise performance

Several studies of the effects of magnesium supplements on exercise performance have shown that the potential for improvement is largely based on dosage.

For example, two studies that used doses of 126-250 mg of magnesium daily showed no significant changes in exercise performance or muscle gain.

The researchers concluded that any benefits of supplementing with magnesium at these doses were not strong enough to be detected (31, 32).

However, another study found that volleyball players taking 350 mg of magnesium per day had better athletic performance compared to the control group (33).

Dosage to improve PMS symptoms

Premenstrual syndrome (PMS) is a group of symptoms, including water retention, restlessness, and headaches, that many women experience about 1 to 2 weeks before their menstrual period.

Magnesium supplementation has been shown to improve PMS symptoms. One study found that taking 200 mg of magnesium oxide daily improved water retention associated with PMS (34).

Another study determined that taking 360 µmg of magnesium per day improved PMS symptoms associated with changes in mood and mood (35).

Dosage for migraine

Migraine sufferers may be at risk for magnesium deficiency due to several factors, including a genetic inability to efficiently absorb magnesium or increase magnesium excretion due to stress (36).

One study found that supplementation with 600 mg of magnesium citrate helped to reduce the frequency and severity of migraines (37).

Another study showed that the same daily dose tended to decrease the frequency of migraine attacks (38).

Possible Side Effects, Concerns and Warnings

It is not recommended to exceed 350 mg of supplemental magnesium per day (2). However, several studies have involved higher daily doses.

It is recommended to take only one daily magnesium supplement that provides more than 350 mg while under medical supervision.

Although magnesium toxicity is rare, the use of certain high-dose magnesium supplements can cause diarrhea, nausea, and abdominal cramps. Magnesium supplements can also interact with some medications, including antibiotics and diuretics (2).