Magnesium 200 mg
Swanson Premium Brand
Magnesium 200 mg
4.7
★ ★ ★ ★ ★
(927 ratings)
Magnesium 400 mg
Score 35.0
An affordable supplement providing 200mg elemental magnesium from magnesium oxide. Its low bioavailability limits systemic health benefits, making it primarily useful for its laxative effects.
Quantity: 500 Capsule(s)Servings size: 2 Capsule(s) (250 servings)
Selected goals:
Other goals:
General Health
Energy
Stress Relief
Heart Health
Bone Health
leaderboard Score 35.0
An affordable supplement providing 200mg elemental magnesium from magnesium oxide. Its low bioavailability limits systemic health benefits, making it primarily useful for its laxative effects.
insights Analysis
Swanson Premium Brand Magnesium 200 mg (per the title, derived from 400mg Magnesium Oxide in the ingredients) delivers 200mg of elemental magnesium. As with other magnesium oxide supplements, its primary limitation is its very low systemic bioavailability. This means that only a small fraction of the 200mg elemental magnesium will be absorbed into the bloodstream to support general health, energy, stress relief, heart health, bone health, mood, metabolism, or sleep. It is, however, an extremely cost-effective option, and its laxative effect is often experienced by users. While many online reviews exist, their interpretation for broad health benefits needs to account for the form's absorption challenges.
- Very low price per serving
- Large quantity (500 capsules) for extended use
- Can be effective for occasional constipation
- Magnesium Oxide form has low systemic bioavailability for broad health goals
- Less effective for systemic magnesium repletion
- May cause digestive upset or laxative effects
- Expect potential laxative effects due to the poorly absorbed magnesium oxide.
- Not ideal for individuals seeking comprehensive systemic magnesium benefits due to absorption limitations.
$10.99($0.04 per serving)
 iHerb | $ 10.99 |
bolt Effectiveness for goals
The effectiveness of magnesium can vary by its specific form due to differences in bioavailability and targeted uses. For instance, magnesium L-threonate is researched for cognitive support due to its ability to cross the blood-brain barrier. Magnesium citrate is often chosen for digestive regularity, while magnesium glycinate is frequently used for relaxation benefits and high absorption.
Magnesium contributes to the regulation of neurotransmitters and hormones involved in the sleep cycle. Studies indicate that magnesium supplementation may help improve sleep quality, especially in older adults or those with restless leg syndrome. It is often sought for its calming properties that can support relaxation.
Magnesium plays a role in regulating neurotransmitters that promote relaxation and sleep. Some studies indicate that magnesium supplementation may improve sleep quality, especially in older adults or those with insomnia symptoms, by helping to calm the nervous system. More research is needed to fully understand its effects across different populations.
Magnesium contributes to the relaxation of blood vessels and may help regulate blood pressure. Some studies have shown a modest reduction in blood pressure, especially in individuals with hypertension or at risk for it, with magnesium supplementation. The effect can vary based on individual health status and existing conditions.
Magnesium plays a vital role in muscle contraction and relaxation. Some research suggests that magnesium supplementation may help reduce the frequency and intensity of muscle cramps, particularly in individuals experiencing magnesium deficiency. It is a commonly explored option for this purpose.
schedule Dosage, timing & forms
The recommended daily allowance (RDA) for magnesium varies by age and sex, generally ranging from 310-420 mg for adult men and 310-320 mg for adult women. These recommendations are for dietary intake from food and supplements combined. It is important to consult current health guidelines for specific age and life stages.
The Recommended Dietary Allowance (RDA) for adult men is 400-420 mg per day, and for adult women, it is 310-320 mg per day. These recommendations can vary slightly based on age and life stage. It's important to consult with a healthcare professional for personalized guidance.
Common forms include magnesium citrate, oxide, glycinate, and L-threonate. Magnesium citrate is often used for bowel regularity, while magnesium oxide has lower bioavailability but is a common, inexpensive form. Magnesium glycinate is typically well-absorbed and gentle on the stomach, and magnesium L-threonate is studied for its potential to cross the blood-brain barrier.
Excessive intake of magnesium from supplements, but not from food, can lead to side effects like diarrhea, nausea, and abdominal cramping. In very high doses, it can cause more serious issues such as low blood pressure, muscle weakness, and irregular heartbeat. The tolerable upper intake level for supplemental magnesium is 350 mg per day for adults.
For healthy adults, the Tolerable Upper Intake Level (UL) for supplemental magnesium is 350 mg per day. This UL specifically applies to magnesium from supplements and medications, not from food or water. Exceeding this limit regularly may lead to adverse effects like diarrhea, nausea, and abdominal cramping.
health_and_safety Safety & interactions
Yes, magnesium supplements can interact with several types of medications. These include certain antibiotics (tetracyclines and quinolones), diuretics, proton pump inhibitors, and bisphosphonates. It's advisable to consult a healthcare professional about potential interactions when taking medications.
Common side effects often involve the digestive system, such as diarrhea, nausea, and abdominal cramping. These effects are typically mild and more likely with higher doses or certain forms like magnesium citrate. Starting with a lower dose and gradually increasing can help mitigate these symptoms.
Common side effects, especially with higher doses, can include diarrhea, nausea, and abdominal cramping. These effects are often dose-dependent and may be mitigated by reducing the amount taken. Different forms of magnesium can also influence gastrointestinal tolerance.
While rare from food sources alone, excessive intake from supplements can lead to hypermagnesemia, particularly in individuals with impaired kidney function. Symptoms may include low blood pressure, lethargy, muscle weakness, and an irregular heartbeat. In severe cases, it can be life-threatening.
Individuals with impaired kidney function should exercise caution and consult a healthcare professional before taking magnesium supplements. Kidneys are responsible for excreting excess magnesium, and compromised function can lead to an accumulation of magnesium in the body. This accumulation can result in hypermagnesemia, which is potentially dangerous.
Ingredients
| Ingredient | Amount per serving |
|---|---|
Magnesium | 400 mg |
Categories
Magnesium 40.0
Offers an economical dose of elemental magnesium, but the low systemic bioavailability of the Magnesium Oxide form restricts its overall value as a functional magnesium supplement for broad health goals.
Goals
General Health 35.0
Provides elemental magnesium, but the low systemic absorption of Magnesium Oxide significantly limits its contribution to the body's essential functions for overall general health.
Energy 30.0
Direct energy support through ATP requires good systemic absorption, which is not efficiently achieved with the Magnesium Oxide form, leading to minimal impact on energy levels.
Stress Relief 30.0
Systemic availability is critical for magnesium to effectively help with stress relief and nervous system calming, a function poorly supported by the low systemic uptake of Magnesium Oxide.
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