This means that for some individuals a small dose right before athletic activity may have a positive impact on performance. For those who already get enough magnesium in their diet, taking these supplements prior to exercise didn't really improve their performance. Magnesium likely does contribute to athletic performance in some individuals, however more research is needed to fully understand how and why magnesium impacts athletic performance.
Magnesium chloride supplements are considered safe if used as directed. Common side effects include stomach upset, nausea, diarrhea, and vomiting. Many of these side effects can be avoided by taking the supplement with food.
Nearly all forms of magnesium supplements can lead to an increase in bowel movements. Smaller doses that are more easily absorbed in the intestines tend to cause less stomach upset.
For example, magnesium oxide is more likely to cause diarrhea because it requires a larger dose compared to magnesium glycinate, which requires a smaller dose. Rare side effects include dizziness, fainting, confusion, allergic reactions, and blood in stool. Call your healthcare provider or seek emergency care if any of these symptoms develop after taking a magnesium supplement. Magnesium can interfere with certain medications. This can impact how well your body is able to process them.
Possible interactions include:. On the other hand, potassium-sparing diuretics like Aldactone spironolactone can increase the amount of magnesium in the blood and lead to side effects. Separating the doses by two to four hours is often all that is needed to avoid medication interactions.
To avoid medication interactions with your magnesium supplement, be sure to speak with your healthcare provider about any drugs you are taking. This includes prescription, over-the-counter, nutritional, herbal, or recreational medications. Magnesium chloride supplements are available as tablets, capsules, and powders with doses ranging from milligrams mg to mg.
They are used to help meet your recommended dietary allowance RDA of magnesium. Helpful tips to keep in mind when taking a magnesium supplement:. Magnesium toxicity is rare, but high doses are more likely to cause nausea, vomiting, and dizziness. If you are taking a magnesium supplement greater than mg per day, be sure to speak with your medical care provider.
Dietary supplements are not carefully monitored in the United States. Because of this, the quality can vary from one brand to the next. For the highest level of quality, look for supplements that have been independently tested by a certifying body like the U.
The certification confirms that the supplement contains the ingredients and amounts listed on the product label. Always read the label to check for any added ingredients you may be allergic or sensitive to, including gluten and animal-based gelatin. Is magnesium chloride the best supplement choice? Magnesium chloride can be dissolved in water, making it easier for your body to absorb and use. Magnesium chloride is absorbed almost completely in the gut. This makes it more readily available in your bloodstream.
Organic salts like magnesium chloride are slightly more effective than inorganic salts because they tend to be easier for the body to absorb, especially if multiple low doses are taken.
What are the best dietary sources of magnesium? In general, nuts, seeds, whole grains, dark leafy greens, dried beans, and low-fat dairy products are the best sources of magnesium. Foods with magnesium include:. Magnesium chloride is a mineral supplement that is used to increase your intake of magnesium.
Those with low levels of magnesium may experience uncomfortable symptoms that a magnesium supplement may help reverse or improve. Be sure to speak with your health care provider if you are taking any other medications before you begin a magnesium supplement.
It's best not to rely on it to replace dietary magnesium. However, soaking in magnesium chloride baths may improve skin hydration and reduce inflammation. Studies show that magnesium helps reduce various types of pain including headaches and back pain.
Try eating more magnesium-rich foods and talk to your healthcare provider about taking magnesium supplements to manage pain. If you have low levels of magnesium, increasing your magnesium intake could help with sleeping problems. Several studies show that taking magnesium supplements may help older adults with insomnia fall asleep more easily and have better-quality sleep.
It may. Magnesium may improve insulin sensitivity. If you have type 2 diabetes, this means it can help your body to use the insulin it makes more efficiently, reducing insulin resistance and helping to lower blood sugar.
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