Health Benefits of Magnesium Chloride

Magnesium is a mineral that plays a role in more than 300 bodily functions, like helping muscles and nerves work properly, controlling blood sugar levels, and regulating blood pressure. Many foods contain magnesium, including leafy greens, legumes, and nuts.

Magnesium supplements can be a good option for people who need help maintaining optimal magnesium levels. Magnesium chloride supplements are known for being absorbed well by the body.

Could Benefit Those With Metabolic Syndrome

Metabolic syndrome (MetS) is a group of risk factors that could determine someone's risk for diabetes, heart disease, and stroke. These factors include obesity, high blood sugar, high triglycerides, low high-density lipoprotein (HDL or "good") cholesterol levels, and high blood pressure.

Lack of magnesium is commonly observed in these conditions, which could point to some correlation or relationship between those two factors. People with magnesium deficiency are also more likely to develop these metabolic issues. This may be because magnesium is crucial in cholesterol metabolism, controlling blood pressure, and regulating blood sugar.

In a study of 198 people with MetS and low blood magnesium levels, participants were randomly divided into two groups: one received a magnesium chloride solution, and the other received a placebo solution, both daily for 16 weeks. The group taking magnesium showed more significant improvements in blood pressure, fasting glucose levels, triglycerides, and HDL cholesterol compared to the placebo group.

Potential Benefits for Mild To Moderate Depression

Magnesium chloride is commonly found in dietary supplements. It is well-absorbed by the body and can effectively raise magnesium levels. In addition to helping maintain healthy magnesium levels, magnesium chloride supplements may provide potential health benefits, such as reduced blood sugar and blood pressure levels and support for mental health.

In a study with 126 participants, researchers looked at how magnesium chloride might help people with mild to moderate depression. Participants took a magnesium chloride supplement for six weeks or received no treatment.

Those who took magnesium chloride showed a significant improvement in both depression and anxiety symptoms. These benefits occurred within two weeks, and the results were similar across different ages, genders, depression severity, blood magnesium levels, and antidepressant use.

Limitations of the study include that there was no placebo group and that the study wasn't "blinded," meaning both the researchers and participants knew who was receiving the magnesium chloride.

May Help With Fibromyalgia Symptoms

Fibromyalgia causes widespread chronic pain and fatigue, sleep problems, anxiety, and depression. In a small study of patients with fibromyalgia, researchers compared a magnesium chloride supplement to a placebo for one month. While there was a slight reduction in stress overall, moderately stressed patients reported improved stress levels and less pain than those who received the placebo.

Good Sources of Magnesium

Many foods contain magnesium, including leafy greens, legumes, nuts, seeds, and whole grains. Here's the magnesium content in some of these foods:

• Pumpkin seeds, roasted: 156 milligrams (mg) per ounce (30 milliliters), or 37% of the Daily Value (DV)
• Chia seeds: 111 mg per ounce, or 26% of the DV
• Almonds, dry roasted: 80 mg per ounce, or 19% of the DV
• Soymilk, plain or vanilla: 61 mg per cup, or 15% of the DV
• Black beans, cooked: 60 mg per half-cup, or 14% of the DV
• Peanut butter, smooth: 49 mg per two tablespoons (tbsp), or 12% of the DV
• Brown rice, cooked: 42 mg per half-cup, or 10% of the DV

How To Take Magnesium

Magnesium supplements, including magnesium chloride, can generally be taken at any time of day. Since magnesium can promote relaxation and improve sleep quality, some prefer to take it before bedtime.

Magnesium chloride is available in various forms, including capsules, gummies, tablets, and powder. It may also be combined with other types of magnesium or included as part of a multivitamin. Always follow the product label for directions for usage.

Dosage 

There's no standard dosage for magnesium chloride, as it varies by form and individual factors like age, gender, and health conditions. Always follow the label instructions and consult a healthcare provider, especially if you have health issues or take medications.

The general recommendation for magnesium intake is called the RDA (recommended dietary allowance), which is the daily amount that meets the needs of most healthy people. This amount comes from food, beverages, and other sources like supplements. The RDA for magnesium ranges from 310-420 milligrams for adults, depending on age and gender. Supplements can help if your diet lacks magnesium-rich foods.

The maximum safe dose—known as the tolerable upper intake level (UL)—for magnesium supplements is 350 milligrams daily for adults. Always check dietary supplement labels to determine the amount of magnesium in each dose.

Is Magnesium Chloride Safe?

Magnesium supplements, including magnesium chloride, are safe for most people, including children and pregnant or breastfeeding individuals, as long as they are taken within the recommended dosage. Always consult a healthcare provider before starting any new supplement, especially if you have a medical condition or take medications.

When buying a supplement, make sure the product is third-party tested. Unlike medications, the U.S. Food and Drug Administration (FDA) does not regulate supplements, meaning their quality and safety can vary. Third-party testing confirms that the supplement contains the ingredients listed on the label and is free from harmful contaminants. Check for seals from reputable organizations such as NSF International, USP (United States Pharmacopeia), or ConsumerLab.

Potential Drug Interactions

Some medications can interact with magnesium supplements or affect magnesium levels. Here are a few examples:

• Antibiotics: Magnesium can interact with tetracycline antibiotics like Declomycin (demeclocycline) and quinolone antibiotics like Cipro (ciprofloxacin). These antibiotics should be taken at least two hours before or 4-6 hours after a magnesium-containing supplement.
• Bisphosphonates: Bisphosphonates, such as Fosamax (alendronate), are used to treat osteoporosis. Magnesium supplements can reduce their absorption, so take them at least two hours apart.
• Diuretics: Chronic use of loop diuretics like Lasix (furosemide) and thiazide diuretics like Aquazide H (hydrochlorothiazide) can increase magnesium loss in urine, leading to magnesium depletion. In contrast, potassium-sparing diuretics like Aldactone (spironolactone) help reduce magnesium excretion.

Long-term use of proton pump inhibitors (a class of acid-suppressing medications), such as Nexium (esomeprazole) and Prevacid (lansoprazole), can cause low magnesium levels. While magnesium supplements may help, they don't always work. Before starting long-term acid-suppressing medications, your healthcare provider should measure and monitor your magnesium levels.

Can You Take Too Much Magnesium Chloride?

High magnesium intake from food is generally safe for individuals with healthy kidneys who can effectively eliminate excess. However, high doses of magnesium supplements, including magnesium chloride, often lead to digestive issues like diarrhea, nausea, and abdominal cramping.

Very large doses of laxatives and antacids containing magnesium can result in magnesium toxicity. Symptoms of magnesium toxicity may include nausea, vomiting, low blood pressure, and depression. In severe cases, it can progress to muscle weakness, difficulty breathing, and cardiac arrest.

Side Effects of Magnesium Chloride

Magnesium salts, including magnesium chloride, have a laxative effect. Magnesium chloride is one of several magnesium forms most commonly reported to cause diarrhea.

A Quick Review

Magnesium chloride is a type of magnesium commonly found in dietary supplements. It is well-absorbed by the body and can effectively raise magnesium levels.

In addition to helping maintain healthy magnesium levels, magnesium chloride supplements may provide potential health benefits, such as reducing blood sugar and blood pressure levels and supporting mental health.

If you're considering taking a magnesium chloride supplement, consult a healthcare provider and opt for high-quality products that have been independently tested.