Magnesium Madness

“For your bad sleep and tension headaches, try magnesium,” my primary care provider told me during a recent appointment. She didn’t say anything else. I did not think to ask anything else either.

On my way home from the appointment, I decided to make a quick pitstop to buy the magnesium before rushing to get the kids from school. At the pharmacy, I immediately felt overwhelmed by the options in front of me, so I stood in the aisle, searching online to try to understand which magnesium I should get. I was faced with making a choice out of dozens of brands listing the following on their bottles in various combinations:

Types of magnesium: Magnesium. Magnesium Citrate. Magnesium Glycenate. Magnesium Bisglycenate. Magnesium Oxide. Magnesium Taurate. Magnesium L-threonate. Magnesium Malate. Magnesium CitraMate. A complex of 3 Magnesiums! 10-1 Mageniusm Complex. Magnesium 12-1 Complex. Elemental Magnesium. Full spectrum Magnesium. 

Concentrations, forms, and sizes: 120 mg. 135 mg. 200 mg. 250 mg. 300 mg. 400 mg. 420mg. 500 mg. 100 tablets. 200 tablets. 75 gel caps. 100 softgels. 200 vegetarian capsules. 8 oz pure powder. Gummies. Relaxing drink mix. 

Prices: $11, $15,  $17, $19, $21. Buy one get one free. 

Quality claims: High potency. Extra Strength. High absorption. Max Bioavailability. Extended release. “Better Magnesium for Better Results”. 

Functional claims: “Whole body support*.” “Supports muscle relaxation*.” “Supports heart, nerve, sleep, and bone health*.” “Nervous system supports and promotes relaxation*.” “Strengthens from the inside out*.” “Supports memory and cognitive function*.” “Sleep and muscle recovery*.” “Essential mineral for cardiovascular health*.” “Bone and muscle health.” 

And the asterixed small print? “These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.” 

Is your head spinning? Mine was. I didn’t realize getting magnesium for my headaches would first cause one to occur. 

Supplement Regulation Wild Wild West

In a hurry, I simply grabbed the BOGO offer for Nature’s Bounty “high potency” 500 mg Magnesium. I figured it doesn’t hurt to get more for less. 

I was wrong. I took it for a couple days in a row, hoping to sleep better and find relief from my headaches. Instead, I felt lethargic and experienced GI issues. These side effects were not listed on the bottle as a possibility (or even explained to me by my provider). 

I started to do my own research, watched YouTube videos, and read Mayo Clinic. Before I knew it, my browser filled with ads and links that could take me down internet rabbit holes I was not willing to burrow into. I finally decided to email my provider to ask more questions.