Magnesium Therapy

What it is

Magnesium is an essential mineral involved in over 300 enzyme reactions in the body, including energy production, muscle contraction, nerve signaling, and regulation of blood sugar and blood pressure. Many people don't get adequate magnesium from diet alone. Supplementation comes in many forms, magnesium glycinate, citrate, oxide, and malate being the most common, with different absorption rates and applications.

What the evidence says

There is decent evidence that magnesium supplementation can help with constipation, sleep quality, migraine prevention, and reducing muscle cramps. Studies show a correlation between low magnesium levels and depression, anxiety, Type 2 diabetes, and hypertension, though causation is harder to establish. For migraine prevention specifically, some meta-analyses support its use. It's not a wonder supplement, but for people who are deficient, addressing that deficiency can make a meaningful difference.

What a first session looks like

There's no 'session', magnesium is taken as a supplement (or occasionally applied topically as oil or flakes, though transdermal absorption evidence is limited). The main decision is which form to use: glycinate or malate for sleep and muscle function; citrate for constipation; threonate has some evidence for cognitive effects. Dosage and form matter.

Red flags to watch out for

• !High doses (above 350mg supplemental daily) can cause diarrhea and, in rare cases with kidney disease, toxicity
• !Magnesium oxide has poor absorption, often in cheap supplements
• !Doesn't replace addressing underlying dietary deficiencies
• !Transdermal (skin) absorption claims are largely unproven