From the Guidelines
Magnesium glycinate is the most recommended form of magnesium for cardiovascular health and muscle recovery, due to its superior absorption and minimal gastrointestinal side effects. A typical recommended dose is 200-400mg daily, taken with food to improve absorption and reduce potential digestive discomfort. This form combines magnesium with the amino acid glycine, offering benefits for sleep quality and stress reduction, in addition to helping relax blood vessels, potentially lowering blood pressure and improving cardiovascular function, while also aiding in muscle relaxation and reducing cramping after exercise 1.
Key Considerations
- The importance of magnesium in energy production, muscle function, bone health, immune function, and pain modulation is highlighted in recent research, with a significant proportion of athletes found to be deficient in magnesium 1.
- Magnesium glycinate is particularly beneficial for athletes with intense training regimens, who may benefit from the higher end of the dosage range, but should always start with a lower dose and gradually increase to assess tolerance.
- It is essential to consult with a healthcare provider before beginning supplementation, especially if you have kidney issues or take medications that might interact with magnesium.
Evidence-Based Recommendations
- The most recent and highest quality study suggests that magnesium plays a crucial role in cardiovascular health and muscle recovery, and that supplementation may be necessary to optimize magnesium levels, especially in athletes 1.
- While other forms of magnesium, such as magnesium oxide, are available, magnesium glycinate is generally considered the best form due to its superior absorption and minimal side effects.
- The recommended dietary allowance for magnesium is not explicitly stated in the provided evidence, but the typical recommended dose of 200-400mg daily is supported by the available research 1.
From the FDA Drug Label
Magnesium is a vital mineral essential for energy production, enzyme activity, nerve and muscle function, cardiovascular health, and bone maintenance. The best type of magnesium to take for cardiovascular and muscle recovery is magnesium glycinate 2.
From the Research
Magnesium and Cardiovascular Health
- Magnesium plays a crucial role in maintaining normal cellular physiology and metabolism, and its homeostasis is essential for cardiovascular health 3, 4, 5, 6, 7.
- Observational studies have shown an association between low serum magnesium concentrations or magnesium intake and increased atherosclerosis, coronary artery disease, arrhythmias, and heart failure 3, 4, 6, 7.
Magnesium Supplementation
- There is currently no firm recommendation for routine magnesium supplementation except when hypomagnesemia has been proven or suspected as a cause for cardiac arrhythmias 3.
- However, maintaining slightly elevated magnesium levels and timely magnesium supplementation may benefit patients with cardiovascular disease and chronic kidney disease 4, 5, 6.
- Randomized controlled trials are needed to determine the effects of magnesium supplementation on hard outcomes in patients with chronic kidney disease 4, 7.
Type of Magnesium
- The studies do not specify a particular type of magnesium that is best for cardiovascular and muscle recovery 3, 4, 5, 6, 7.
- However, they suggest that magnesium in general has a protective role in cardiovascular disease and chronic kidney disease, and that increasing magnesium levels may improve risk in patients with chronic kidney disease 4, 5, 6.
Key Findings
- Higher magnesium levels are associated with a lower risk of all-cause mortality, cardiovascular mortality, and cardiovascular events in patients with chronic kidney disease 6.
- Magnesium concentration is inversely associated with all-cause mortality and cardiovascular mortality and events 6.
- Magnesium has a role in regulating vascular tone, atherogenesis, and thrombosis, vascular calcification, and proliferation and migration of endothelial and vascular smooth muscle cells 3, 7.