Take a dosage of 200 mg of Magnesium per day.
Consider taking Magnesium at bedtime, in a sleep-promoting stack, as magnesium supplementation is associated with optimal sleep.
The most common side effects of ingesting Magnesium is gastrointestinal upset, including diarrhea.
Magnesium is approved as a dietary supplement component under provisions of the Dietary Supplement Health and Education Act of 1994. It is classified as generally recognized as safe (GRAS).
Charlton, K. E., Steyn, K., Levitt, N. S., Zulu, J. V., Jonathan, D., Veldman, F. J., & Nel, J. H. (2005). Diet and blood pressure in South Africa: intake of foods containing sodium, potassium, calcium, and magnesium in three ethnic groups. Nutrition, 21(1), 39-50.
Jodral-Segado, A. M., Navarro-Alarcon, M., de la Serrana, H. L. G., & Lopez-Martinez, M. C. (2003). Magnesium and calcium contents in foods from SE Spain: influencing factors and estimation of daily dietary intakes. Science of the total environment, 312(1), 47-58.
Deng, X., Song, Y., Manson, J. E., Signorello, L. B., Zhang, S. M., Shrubsole, M. J., . . . Dai, Q. (2013). Magnesium, vitamin D status and mortality: results from US National Health and Nutrition Examination Survey (NHANES) 2001 to 2006 and NHANES III. BMC Med, 11(1), 187. doi:10.1186/1741-7015-11-187
Djurhuus, M. S., Skøtt, P., Hother-Nielsen, O., Klitgaard, N. A. H., & Beck-Nielsen, H. (1995). Insulin Increases Renal Magnesium Excretion: A Possible Cause of Magnesium Depletion in Hyperinsulinaemic States. Diabetic Medicine, 12(8), 664-669. doi:10.1111/j.1464-5491.1995.tb00566.x
Horne, A. L., Harrison, N. L., Turner, J. P., & Simmonds, M. A. (1986). Spontaneous paroxysmal activity induced by zero magnesium and bicuculline: Suprression by NMDA antagonists and GABA mimetics. European journal of pharmacology, 122(2), 231-238.
Stevens, D. R., McCarley, R. W., & Greene, R. W. (1992). Excitatory amino acid-mediated responses and synaptic potentials in medial pontine reticular formation neurons of the rat in vitro. The Journal of neuroscience, 12(11), 4188-4194.
Schwartz, R. D., Wagner, J. P., Yu, X., & Martin, D. (1994). Bidirectional Modulation of GABA_Gated Chloride Channels by Divalent Cations: Inhibition by Ca2+ and Enhancement by Mg2+. Journal of neurochemistry, 62(3), 916-922.
Schneiderman, J. H., Arnold, D., & Advani, A. (1990). Different changes in spontaneous field potential oscillations precede epileptiform bursting in hippocampal slices perfused with penicillin or reduced magnesium. Brain research, 533(2), 275-285.
Nielsen, F. H., Johnson, L. K., & Zeng, H. (2010). Magnesium supplementation improves indicators of low magnesium status and inflammatory stress in adults older than 51 years with poor quality sleep. Magnesium Research, 23(4), 158-168.
Murck, H., & Steiger, A. (1998). Mg2+ reduces ACTH secretion and enhances spindle power without changing delta power during sleep in men - possible therapeutic implications. Psychopharmacology, 137(3), 247-252.
Kozielec, T., & Starobrat-Hermelin, B. (1997). Assessment of magnesium levels in children with attention deficit hyperactivity disorder (ADHD). Magnesium research: official organ of the International Society for the Development of Research on Magnesium, 10(2), 143.a
Mousain-Bosc, M., Roche, M., Polge, A., Pradal-Prat, D., Rapin, J., & Bali, J. P. (2006). Improvement of neurobehavioral disorders in children supplemented with magnesium-vitamin B6. I. Attention deficit hyperactivity disorders. Magnesium research: official organ of the International Society for the Development of Research on Magnesium, 19(1), 46-52.
Once a week, we'll send you the most compelling research, stories and updates from the world of human enhancement.