1. Supports Heart Health:
   • Regulates blood pressure and reduces arrhythmia risk (Harvard Medical School).
2. Improves Bone Density:
   • Works with calcium and vitamin D to strengthen bones (Mayo Clinic).
3. Reduces Migraine Frequency:
   • Prophylactic use decreases migraine severity and recurrence (BNF).
4. Manages Diabetes:
   • Enhances insulin sensitivity and glucose metabolism (Lange).
5. Relieves Muscle Cramps and Anxiety:
   • Alleviates muscle spasms and promotes relaxation (Lippincott).

1. Leafy Greens:
   • Spinach, kale, and Swiss chard.
2. Nuts and Seeds:
   • Almonds, cashews, pumpkin seeds.
3. Whole Grains:
   • Brown rice, quinoa, oats.
4. Legumes:
   • Black beans, chickpeas, lentils.
5. Fish:

Salmon, mackerel, halibut

Deficiency (hypomagnesemia) may cause:

• Neuromuscular: Muscle cramps, tremors, or spasms.
• Cardiovascular: Irregular heartbeat (arrhythmia), palpitations.
• Metabolic: Fatigue, nausea, poor appetite.
• Psychological: Anxiety, insomnia, confusion (Mayo Clinic).

Risk Factors:

• Poor diet, alcoholism, diabetes, gastrointestinal disorders (e.g., Crohn’s disease), and prolonged use of diuretics.

• Normal: 1.7–2.2 mg/dL (Mayo Clinic).
• Deficiency: <1.7 mg/dL.
• Toxicity: >2.6 mg/dL (rare, usually from excessive supplementation).

1. Magnesium Oxide:
   • High elemental magnesium content but poor absorption; used for constipation.
   • Tablets: 400–500 mg (240–300 mg elemental magnesium).
2. Magnesium Citrate:
   • Better absorption; treats constipation and deficiency.
   • Tablets/Liquid: 200–300 mg (160–195 mg elemental magnesium).
3. Magnesium Glycinate:
   • Highly bioavailable; ideal for chronic deficiency and anxiety.
   • Capsules: 100–200 mg (14–28 mg elemental magnesium).
4. Magnesium Sulfate:
   • Intravenous or topical use; treats eclampsia and severe deficiency (BNF).

1. Deficiency Treatment:
   • Corrects hypomagnesemia (BNF).
2. Migraine Prevention:
   • 400–600 mg/day reduces frequency (Harvard Medical School).
3. Constipation Relief:
   • Magnesium citrate acts as an osmotic laxative (Lippincott).
4. Preeclampsia/Eclampsia:
   • IV magnesium sulfate prevents seizures in pregnancy (Lange).
5. Muscle and Nerve Disorders:
   • Alleviates cramps, restless legs syndrome, and fibromyalgia (Mayo Clinic).

Daily Requirements (RDA):

• Men: 400–420 mg/day.
• Women: 310–320 mg/day.
• Pregnancy: 350–400 mg/day.

Deficiency Treatment:

• Oral: 200–400 mg elemental magnesium/day in divided doses (BNF).
• Severe Cases: IV magnesium sulfate (1–4 g over 15–30 minutes).

Administration Tips:

• Take with food to reduce gastrointestinal side effects.
• Avoid taking with calcium or iron supplements, as they compete for absorption.

Magnesium is generally safe but may cause:

• Mild: Diarrhea, nausea, stomach cramps (common with oxide/citrate).
• Severe (Overdose): Hypotension, respiratory depression, cardiac arrest (Lippincott).

• Kidney Disease: Avoid high doses due to impaired excretion (BNF).
• Myasthenia Gravis: Magnesium can worsen muscle weakness.
• Pregnancy: Safe in recommended doses; IV magnesium sulfate is used for eclampsia (Category: A).

1. Antibiotics (e.g., tetracyclines, quinolones):
   • Magnesium reduces absorption; take 2–4 hours apart (Lange).
2. Diuretics:
   • Loop diuretics (e.g., furosemide) increase magnesium excretion.
3. Bisphosphonates (e.g., alendronate):
   • Magnesium reduces efficacy; separate doses by 2 hours (Mayo Clinic).
4. Muscle Relaxants:
   • Enhances effects, increasing sedation risk (Harvard Medical School).

• Magnesium Oxide: Mag-Ox®, Uro-Mag®.
• Magnesium Citrate: Citroma®, Liquid Mag®.
• Magnesium Glycinate: Slow-Mag®, Magtein®.
• Magnesium Sulfate: Epsom salt (topical), IV formulations.