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Experts share the best magnesium supplements to try for muscle cramps, better sleep, anxiety, and more. Plus, exactly how to tell if you’re low in the mineral.
In one meta-analysis, adults taking magnesium supplements fell asleep an average of 17 minutes faster and slept 16 minutes longer per night than those taking a placebo,” she says.
In a 2012 update of treatment guidelines, the American Academy of Neurology and the American Headache Society concluded that magnesium supplements are “probably effective for migraine prevention.”
Quinine has not been shown to reduce the duration (length) of a muscle cramp. [6] Quinine treatment may lead to haematologic and cardiac toxicity. Due to its low effectiveness and negative side effects, its use as a medication for treating muscle cramps is not recommended by the FDA. [26] Magnesium is commonly used to treat muscle cramps.
Magnesium is absorbed orally at about 30% bioavailability from any water soluble salt, such as magnesium chloride or magnesium citrate. The citrate is the least expensive soluble (high bioavailability) oral magnesium salt available in supplements, with 100 mg and 200 mg magnesium typically contained per capsule, tablet or 50 mg/mL in solution. [26]
Deficiency of magnesium can cause tiredness, generalized weakness, muscle cramps, abnormal heart rhythms, increased irritability of the nervous system with tremors, paresthesias, palpitations, low potassium levels in the blood, hypoparathyroidism which might result in low calcium levels in the blood, chondrocalcinosis, spasticity and tetany, migraines, epileptic seizures, [7] basal ganglia ...
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