Maximize Health with Magnesium: Key Benefits & Sources

| Modified on Jan 24, 2024
Posted by Jane (Linn Missouri) on 07/11/2023

I have taken magnesium taurate for years and it completely eliminates my irregular heartbeat. I also take magnesium Glycinate for my depression and insomnia. I always try to stay at 200mgs or below using supplements. There are so many different kinds of magnesium that you need to find the one you need for your problems. These are just my experiences using magnesium.

Menstrual Cramps
Posted by SC MOM (SC) on 03/01/2023

Sorry, I know this is years later but I thought I would answer anyway. Magnesium Glycinate helps with sleep and to be taken at night. For energy try Magnesium Malate. It is best taken before workout.

Magnesium Bicarbonate Solution
Posted by Jen (Australia) on 11/07/2022

How to make Magnesium Chloride the expert recommends to drink and also use transdermally Bi carbonate of Magnesium... starting with adding a quantity into a bottle of carbonated water.. putting in the fridge, removing shaking etc. etc.... my mix was obviously not correct as the bottle on opening is still fizzy? Is there anyone in the EC community who can give a better description of how to make this Mag BI carbonate?i from Magnesium Chloride Thank you

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Posted by Spelljammer (British Columbia) on 07/27/2022

This is true, but remember that the magnesium is water soluble and the only way it will continue to absorb after it dries out, is if you add a bit more water. But, with the homemade version, it has more water, therefore takes a couple of minutes longer to dry out. This means it can absorb slightly longer and you don't get a crunchy residue as much. Doesn't matter really, because I just spray and apply, wait about 3 to 5 minutes and then do it again.

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Posted by Anna (Sydney) on 10/04/2021

I am making my own magnesium oil as well from pure magnesium chloride flakes. Since I mix it in a non toxic hydrating lotion from sukin=magnesium lotion, I can apply lots and experience no itching whatsoever.

Magnesium and Vitamin D
Posted by Bryan (Canada) on 09/12/2021

I agree with Ted.. Take Vitamin D instead, we get plenty of calcium in our modern diet.. supplementing with it can lead to problems. Calcium and magnesium compete with each other. I over supplemented on calcium for a while and that pushed my mag levels so low that my heart was really acting up. Scary. But that's what mainstream was promoting for bones and arthritis, it almost killed me. Ted knows what he is talking about. I would trust his advice over my neighbor.

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Posted by Teena (Melbourne, Australia) on 08/08/2021 233 posts

I don't see any issue with the DMSO, but the mag oil will sting for as long as you are deficient. Perhaps try the oil twice a day and see how that helps. Also, see Dr Carolyn Dean for magnesium dosage.

Blood Pressure
Posted by T1D&Fading (PA) on 08/04/2021 8 posts

"Lisinipril is very effective at reducing hypertension but it is hard on the kidneys." That's odd - My doctor prescribed 5mg a day of lisinipril to lower the pressure in my kidneys.

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Posted by T1D&FAding (PA) on 08/04/2021 8 posts

I have created my own magnesium oil spray with magnesium Chloride (Flakes) and a few drops of DMSO so the magnesium absorbs better - but I do get the burning/itching feeling - but it does subside after a while. After spending like two hours reading all the posts here on magnesium - I am left even more confused.

First question - should I not put the DMSO in my magnesium oil?

Second question: What other forms of Magnesium should I take? I will take two capsules (400 mg) of Magnesium chelate at night if I know for sure I'm not going to be using the magnesium oil spray. At any rate - instead of my thumbing through 5,000 articles on NIH or PubMed about Magnesium (some of which contradict each other), can anyone tell me which forms of magnesium I should be taking and how much?

Magnesium Side Effects
Posted by jen (ct) on 05/17/2021

Your symptoms of racing heart, feeling restless as well as sleep disturbances read as perimenopause. I too have perimenopause and never realized anxiety and racing heart could be symptoms. I made some adjustments to my diet and find it helps tremendously. I'm also super mindful about the quality of soy products I consume. Also, I'll cut back on sugar and refined breads as soon as I know I am premenstrual. I hope you find something that works for you *peace

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Posted by Anne (London) on 01/21/2021

Chelated magnesium glycinate is best absorbed and most gentle on the tummy.

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Posted by Ken (Hampshire, IL) on 07/26/2019

Hi Marge,

You could make a gentle form of magnesium yourself at home which is easy on the stomach and extremely bio-available. It's called Magnesium acetate and is made with ACV or white distilled vinegar and (plain non flavored) milk of magnesia. You'll need to get the brand that has as its inert ingredient only water as some contain a bleach called hypochlorite. Dollar general and CVS for sure carry those but dollar general is only two bucks a 12 oz bottle.

Anyway, add 2 tablespoons of the M O M to a glass and then add 8 tablespoons of your vinegar and stir until the reaction is complete ( you'll know this has occurred when the solution is clear.) You may need to add small increments of vinegar say 1/4 teaspoon at a time to get the solution clear. (Try the white distilled vinegar first until you get the right ratio).

Your milk of magnesia should contain 1200 mg of magnesium hydroxide per tablespoon, therefore this 10 tablespoon batch will yield 1008.8 mg or just over a gram of elemental magnesium which you could put preferably in a sealed glass container refrigerated and dose yourself accordingly. 1 tablespoon = 100+mg magnesium. Work up to what works right for you.

Good luck

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Posted by mmsg (Somewhere, Europe ) on 05/01/2019

Marge, you can try eating more magnesium rich foods. Have you tried transdermal application? If you do, start low and slow.

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Posted by Marge (Salem) on 04/30/2019

I need to take magnesium for sleep, but all the forms I've tried give me diarrhea. Is there any form you know of that doesn't do this? I even get it from the sublingual liquid that isn't supposed to even go into your gut.

Posted by Kathy (New Brunswick) on 08/05/2018

I have realized just this weekend that my daily evening magnesium malate or citrate supplementation is likely *paradoxically* at least partially responsible for insomnia issues I've been facing. I went off the supplement for a week because I ran out and was amazed at how well I was sleeping without it. I got a new supply of magnesium malate, took (~200 mg elemental Mg) at 9 pm on a Friday. My brain was "on" at bedtime -- could not fall asleep until after 3 am. Weekend ruined! I slept a little better Saturday night w/o supplementation, hopefully will be able to get back to where I was before Friday.

I say paradoxically because Mg has in the past definitely been a HELP for falling asleep, and it has also helped me to overcome migraine pain. A few articles online show I am not the first to notice this issue.

Menstrual Cramps
Posted by Anon (Usa) on 03/28/2018

My daughters use a liquid one made from magnesium chloride, which is intended to be taken by mouth. It comes with a screw on cap and we replace that with a dropper for ease of use. They find it helps to begin taking it several days ahead of the monthly event to reduce cramping.

Menstrual Cramps
Posted by Claire (New Jersey) on 03/27/2018

Could someone recommend a brand of magnesium for menstrual cramps? Thank you

Posted by Daniel (Iowa) on 11/27/2017

Before taking the magnesium bicarbonate water I would get chilled easily. Whenever I would fall asleep my body would get very chilly. Anyway, the magnesium bicarbonate water has worked wonders.

Magnesium Gluconate
Posted by Bill (Boston, Ma) on 02/25/2017


Regarding my healing. For 2 months I have been in terrible discomfort, tingling, burning and itching on my feet, hands, ankles, legs and different parts of my body. I did not know what this was after 3 trips to the doctor blood tests and further evaluations.

Finally one day I was going over my everyday routine of supplements and actions regarding my health.

I came to realize to my amazement that my problem was not in something I caught but something I myself was doing. MY PROBLEM WAS MAGNESIUM...FOR SURE. Here's why.

I was taking 500mg of mag gluconate sometimes twice a day, then spraying magnesium spray on my body, also soaking in a hot bathtub with epsom salts containing magnesium. When my doctor heard this she said STOP! I stopped 4 days ago after the the second day I'm back to normal no pain, not itching, no burning, no tingling.

I had red spots appear on my skin then disappear in 2 or 3 hours scaring me. Big blotches too in some places. The itching was horrid. The nerves in my hands an feet were under attack I thought it was RA and other issues. I'm 61 but otherwise in good health. All my labs came back near was all a mystery until I stopped the magnesium.

I hope I helped someone out there that is going through the same thing.


Magnesium Gluconate
Posted by Bill (Boston, Ma) on 02/22/2017

Magnesium Gluconate Side Effects

I have been using Magnesium Gluconate for about 3 months and also soaking in epsom salt hot baths. Well, it is has been determined that my doctor said to discontinue doing this because I have had rashes and red spots tingling and pain all over. Itching is the worst of it. You can develop a bad reaction to magnesium if you overdose on it. My intake was capsule form maybe 500 mg plus the salt baths. I thought I had shingles at first the feet, legs, fingers, ankles and other places on my body were in an off and on state of discomfort, pain and sometimes agony.

Magnesium needs to be used properly like any other herb or mineral. If not it can have a reverse reaction. I have since stopped all baths and magnesium intake for the foreseeable future. Hope this helps someone so they do not misdiagnose their condition.

Recipe for Magnesium-Rich Drinking Water
Posted by Neofizz (Canada) on 09/07/2016

The most bioavailable form of magnesium is magnesium chloride, better known as magnesium flakes, available in health food stores in both internal and external versions.

Make 'Mag Oil' by mixing two parts magnesium flakes with one part water (dissolves with no heating required).

Rub the Mag Oil on the skin. The skin will absorb more than the digestive track, faster, and without loose stools or kidney overload as well. Put it on sore joints to help them along as well.

Combining this with the 1/4 teaspoon of borax in water per day has incredible synergy! They both seem to boost each other!

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Posted by Art (California) on 09/05/2016

M to M,

Some of the store bought mag oil is closer to 70% while a mix of a half cup of flakes to a half cup of water is more likely to be less than 50%. These 70% solutions are closer to a saturated solution and would tend to explain why they might be slightly more effective. Mixing flakes in lotion is another useful way of using mag flakes.


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Posted by Mama To Many (Tennessee) on 09/05/2016

Dear Sonia,

At first I bought Life Flo magnesium oil and used that. But I realized making my own is going to be a lot cheaper if I use it a lot.

I bought Ancient Minerals Mangesium flakes. I bring 1/2 cup distilled water to simmer on the stove in a stainless steel or glass pot. I remove it from the heat and add 1/2 cup magnesium flakes. According to some, this will not be as effective as store bought magnesium oil, but that makes no sense to me; I think it is an advertising thing.

I would guess magnesium flakes or oil from any reputable source would do.

I hope the magnesium oil will help your knees! It is great stuff.

~Mama to Many~

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Posted by Sonia (Texas ) on 09/05/2016

Mama to Many, which Mag Oil do you use? Sometimes I wake up with achy joints, especially knees.

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Posted by Art (California ) on 08/30/2016 2089 posts


No internal magnesium that I have ever used, and I have used a few, can provide the muscle relaxing effects of topically applied mag oil, so I am with you on that topic.


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Posted by Mama To Many (Tennessee) on 08/30/2016

I have made some observations about magnesium that I thought I would share.

I have been taking magnesium powder (Natural Calm) at night for a long time. I take about 500 mg this way and it helps me to sleep and keeps my digestion regular. One night recently, I had had a snack and didn't want to drink the amount of water I would need to take my magnesium powder. I have some Nature's Way Magnesium capsules so I took two of those instead, which was a total of 800 mg of magnesium. I wondered if this would cause diarrhea because if I took that much Natural Calm, it surely would have. Well, it did not; in fact, the next day my digestion was noticeably slow. Whether it is because Natural Calm is a more absorbable form of magnesium (magnesium citrate) than the other, which was magnesium oxide, or something else, I do not know. But what that means is that not all magnesium supplements are equal. If one form of magnesium isn't working for you as you might hope, try another.

Secondly, I got lazy this week and skipped a few days of magnesium oil on my back at bedtime. Even with an oral magnesium supplement, if I skip the topical magnesium oil I wake up with stiffness. I made sure to use my magnesium oil last night and can really tell a difference - I was much less stiff when I woke up today. Some people find that topical magnesium affects the bowels, but it doesn't in my case, at least in the amount I use. But what is interesting to note is that internal use of magnesium does not have nearly the same benefit to me to reduce pain and stiffness that topical magnesium does.

What does this mean? If you want to use magnesium for a health problem, you may need to experiment with amounts you use as well as the brand you use, as well as the way you deliver it to your body (orally or through the skin.) And it seems there is no one size fits all. I guess this is where healing takes on its art form. There is a science to healing, but it isn't a once size fits all deal. Each individual is complex and unique in his needs, thus the art aspect of healing.

So, that is my two cents worth of musing on magnesium today...

~Mama to Many~

Side Effects
Posted by Marlene (Usa) on 07/18/2016

You need to take vitamin K2 along with calcium, magnesium, D3. The magnesium helps the calcium to absorb. The k2 helps the magnesium deposit the calcium in the correct tissues.

Side Effects
Posted by Rebel (Some Where Usa) on 06/24/2016

Hi Steve,

Try drinking 2 oz of extra virgin olive oil mixed with 2 oz lemon juice, followed by the largest glass of water you can possible hold. If this is a stone it may soften and pass. You may need to do more than once.

Side Effects
Posted by Steven (Tx) on 06/24/2016

I'm drinking a lot of water. Maybe there is pain because of calcification in the kidneys cause by d3 overdose? And magnesium remove this calcification?

Side Effects
Posted by Ginny (Blacksburg) on 06/23/2016

Are you taking enough water with it? Be sure to take it with a full glass of water. And maybe take less. Or try using it in a spray on your body. That is a wonderful way to get your magnesium.

Side Effects
Posted by Steven (Tx) on 06/23/2016

Two weeks ago I was overdosing with D3 (5000iu) daily. I had all the overdose symptoms. SO I quit taking d3 and start magnesium chloride. First time when I take it I felt sharp kidney pain then everything was ok. But now for about one week of taking MC before bed I feel tightness in the kidneys. I felt this pain only once (the first time).

1-2g of MC in water

Recipe for Magnesium-Rich Drinking Water
Posted by Tim (Louisiana) on 02/19/2016

Good post. I could not find any MoM without additives, so I purchased 500g of pure magnesium hydroxide powder on Ebay. It should last a really long time... only question is how much MH powder to add to a 1 liter bottle to get the same results? My calculations say 3.6 grams of 100% MH powder mixed in a 1 liter bottle of seltzer gives the same ratio as the above recipe. Can you confirm? 3.6 grams (by weight - using a small digital scale) is a very tiny amount. I tried adding that amount to a 1 liter bottle of seltzer and there is still some fizz left after 1 hour. Makes me wonder about the ratios.

Posted by Bill (San Fernando, Philippines) on 12/28/2015

Hi Marie...Try buying plain old magnesium oil and just use it transdermally. You can apply magnesium oil directly onto your skin and at least 60% of it will be absorbed directly into the blood. This is a wonderfully easy delivery method to get magnesium into your body. You can even add a cup of magnesium chloride crystals to your bath water and it will be readily absorbed into the body.

Magnesium oil is just 70% magnesium chloride dissolved in 30% water. My own view is that magnesium chloride is, without doubt, the best form of magnesium to use because even doctors administer it to ER for patients by IV who have just had a heart attack. And it works like magic to take the strain off the heart.

You should be able to buy magnesium oil easily from internet vendors and from health stores.

Also, because you are taking the mag oil transdermally and not ingesting it, your digestion will not be disturbed. I also think that, because magnesium chloride is not so alkaline as magnesium citrate and when ingested, the mag oil will not cause problems with digestion as does magnesium citrate. Indeed, I think that you will find that magnesium oil actually helps your digestion because of its chloride content. The normal dose of mag oil with water is 10 drops twice a day with meals.

And as Mike has also mentioned, Ancient Minerals brand is a good one to use.

When I had heart heart arrythmias and dizziness some years ago, it was the combination of magnesium oil together with lugols iodine that cured that problem for me. That's because I was deficient in both magnesium and iodine in my own diet. I take magnesium chloride and lugols iodine now on a daily basis and haven't suffered any arrythmias, dizziness or any other heart problems in the last 8 years and I'm 65 y o. Even just taking kelp extract(contains iodine) together with the magnesium every day would probably help you more.

Using Magnesium Chloride

Dr Carolyn Dean on Magnesium

Posted by Marie (Lawrence, Kansas) on 12/27/2015 2 posts

Hello, Mike I went out and bought the magnesium citrate and I have been having an upset stomach because I think I take too much, however it seems to work well with helping me digest. It feels better once I go to the bathroom because I feel lighter every time and never had that relief however it wreaks havoc on my stomach. I'm thinking of lowering the dosage and take it once a day. I almost will accept the upset stomach because I am having bowel movements more than once a day, any thoughts?

Posted by Mike (Nz) on 12/07/2015

Yes, I should have said the (Ancient minerals Magnesium crystals) are Mg chloride.

Posted by Dave (Fountain Inn, Sc) on 12/07/2015

Hello Mike,

I think you meant Epsom salts is "magnesium sulfate".... and I sure agree with you about the benefits of Magnesium. In my experience Magnesium deficiency is directly related to many issues such as rapid and irregular heart beat. It is the King of minerals.d

Posted by Mike (Newzealand) on 12/06/2015

I understand the body has to manufacture Chloride in order to use the Magnesium. Taking Mg with the chloride already "combined" does away with that need.

They say Magnesium chloride is the most easily assimilated into the body, even though it doesn't have as much magnesium as other varieties.

If you buy a $20 bottle of Mg chloride from the health food store it will last ages, because the most You can take without getting an upset stomach is a quarter tsp a day. Using the Magnesium bath salts (which is Mg chloride) allows you to make any strength you like, and also be able to massage large amounts it into your body without getting an upset stomach.

I believe this Magnesium Chloride has amazing benefits that people won't believe. If you have ANY of the common old age afflictions, Memory, bones, etc. Try Magnesium Chloride. if your diet isn't supplying enough magnesium (and you don't even know if it isn't, blood tests don't pick it up) you might be amazed. I am not exaggerating.

Posted by Mike (Nz) on 12/06/2015

It's easy and cheaper to make your own with the ancient minerals crystals. I found the atrial fib came back again when I discontinued using the Mg chloride daily. It's stopped now that I take a quarter tsp daily again.

Magnesium chloride is amazing, it cures much more than just arrhythmia. If you're old and decrepit, take Magnesium chloride every day, or Massage it into your skin if you want to absorb more without getting an upset stomach.

I believe Magnesium "Chloride" to be the best commonly used magnesium to use.

Magnesium Bicarbonate Solution
Posted by Bill (San Fernando, Philippines) on 11/15/2015

Hi Rialc...I normally recommend Magnesium Chloride as a magnesium choice but the chloride part might raise your blood pressure for a short while. Magnesium Citrate will not raise your blood pressure and would be safe enough for you to take(300mgs twice a day).

If you also have high blood pressure problems and/or cholesterol problems I would also try taking the following nutrients on a daily basis:

Kelp -- Especially for the iodine and beneficial minerals.

Niacin - 500 mgs twice a day. Or you could take the slow release, no-flush niacin form -- inositol hexanicotinate(1500mgs twice a day). The more niacin the better the outcome. Niacin is about the best nutrient I know for relaxing the mind and body(my own experience) -- but you will have to take the higher non-RDA dosages to get this relaxing effect. We are all deficient in most of the B Vitamins anyway because of our poor diets, so supplementing Brewer's Yeast(best natural B vitamin source) or B50 complex on a daily basis would also problably help most people here as well.

Vitamin C -- at least 3 to 8 grams a day(depending on the seriousness your heart or blood condition) with water in separate 1 gm doses throughout the day. As per Linus Pauling's successful heart research.

Lysine -- 3 to 8 gms a day. Take it together with the Vitamin C in water every day. As per Linus Pauling's heart research.

Green Tea 3 times a day. Works together with the Vitamin C and lysine to help cure problems like arteriosclerosis and high blood pressure. As per Linus Pauling's heart research.

Chanca piedra -- Most people don't realize how beneficial and wide-acting this herb is for the body. This one lowers dangerous excess blood calcium, lowers blood pressure, lowers blood sugar, dissolves and removes gallstones and kidney stones, lowers cholesterol and is also strongly anti-viral.

Try to avoid excess gluten, dairy and sugar in your diet.

Magnesium Bicarbonate Solution
Posted by Rialc (Ireland) on 11/15/2015 8 posts

Hi Bill,

I have just started to take magnesium & the leady in the health store recommended magnesium citrate (MAG 365), I am taking 1 teaspoon each morning in warm water. I am a bit confused reading through all the different posts, can you clarify for me will magnesium citrate cause increased blood pressure? as I don't need that to happen to me.

Thank you in advance, love your posts.

Posted by Lorena (Usa) on 10/09/2015

I started having laryngospasms last May 17th due to a bronchitis and virus I believe... cough wake me up at midnight chooking and searching in different blogs. Read that someone got cured using magnesium, and I started using magnesium and no more spasms. I'd like to spread this information to anyone that suffer with this condition, because is horrible feeling thinking that you are gonna die... so you can take magnesium glycinate... I took around 400 mg and after a week no more spasms....

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Posted by Jb (Ny) on 09/21/2015

Liquid Chlorophyll is a much safer way to supplement with magnesium. Too much magnesium in tablet form will deplete essential trace minerals from your body. This happened to my husband he now only uses liquid chlorophyll for a magnesium supplement 1/4 to 1/2 tsp a day and hasnt had any problems since.

Magnesium Tips
Posted by KT (Usa) on 08/15/2015

I had read that magnesium binds with protein before it is absorbed. I started drinking the magnesium powder dissolved in OJ with my eggs or egg in oatmeal concoction.

If I don't do it that way, I get the joint neck pain and my "arthritis" returns, especially the big toe I wrenched.

Thought I'd give you and everyone here some more "food for thought".

Multiple Cures
Posted by Carrie (Livonia, Mi) on 04/06/2015

Chelated magnesium has changed my life. Since starting the supplement I have slept SO much better, less irritable, numbness in my fingertips gone, red nose and red ears reduced, heartburn reduced, anxiety has been reduced, and my life long allergies that have been unbearable have completely subsided in just one week on the supplement. I'm generally a sharp person and wouldn't have believed my quality of life would change from a supplement!

Magnesium Bicarbonate Solution
Posted by Brad (Canada) on 12/28/2014

The best MoM I could find was Phillip's Milk of Magnesia which contains Sodium hypochlorite.

When Sodium hypochlorite gomes in touch with CO2, the reaction will be: NaClO + CO2 + H2O --->NaHCO3 + HClO

HCIO is Hypochlorous acid. Is it now safe to consume?

Magnesium L-Threonate
Posted by Edna (Hayward, Ca) on 12/03/2014

Hello, Magnesium L Threonate is a great form of magnesium for Memory. The way to take it is twice a day. Take 1 in AM combine with 1 Mg Glycinate.. Another 1 in pm combine with 2 caps Mg Glycinate.. Mix Mg forms.. as the needed dose for Mag is mg 5x body wt/lbs.. (100 lbs. needs 5oo mg Mg.) Mag L Threonate only has 48 mg elemental Mg. Glycinate has 133 mg Mg. per pill...It takes about 6 months or more to get your body stores of Mag replenished. So be patient.It will happen.

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Posted by Hwkmn05 (New Hampshire, US) on 10/08/2014 108 posts

Malate is the easiest capsule form to assimilate. As Carolyn Dean says, if you don't get diarrhea, then it's working. No need to purchase expensive liquid ones when Malate works for Pennies a month.