Facchinetti F, Borella P, Sances G, Fioroni L, Nappi RE, Genazzani AR. Oral magnesium successfully relieves premenstrual mood changes. Obstet Gynecol. 1991;78(2):177-181. That said, consuming more zinc, magnesium, and vitamin B6 may provide many other benefits, such as improved immunity, blood sugar control, and mood. This especially applies if you’re deficient in one or more of the aforementioned nutrients ( 5, 6, 7). Summary If you require a supplement, dosage recommendations can vary depending on your needs, such as to improve constipation, sleep, muscle cramps, or depression. Consult a healthcare professional before taking a supplement, especially at higher doses. Magnesium gluconate comes from the magnesium salt of gluconic acid. In one older animal study, it was shown to have the highest absorption rate among other types of magnesium supplements ( 8). Magnesium oxide But B6 is also needed to bring magnesium into cells, ensuring you get the full benefit of taking magnesium. 1. Supports mood and mental health

DiNicolantonio JJ, O’Keefe JH, Wilson W. Subclinical magnesium deficiency: a principal driver of cardiovascular disease and a public health crisis (published correction appears in Open Heart. 2018 Apr 5;5(1):e000668corr1). Open Heart. 2018;5(1):e000668. There's some evidence to suggest taking molybdenum supplements might cause joint pain. What does the Department of Health and Social Care advise? Lin PT, Cheng CH, Liaw YP, Lee BJ, Lee TW, Huang YC. Low pyridoxal 5'-phosphate is associated with increased risk of coronary artery disease. 2006;22(11-12):1146-1151. Magnesium hydroxide, or milk of magnesia, works as a laxative by pulling water into your intestines, which helps soften your stool and ease its passage. Having 10mg or less a day of copper is unlikely to cause any harm. This includes copper from food, water and supplements. Magnesium

There's not enough evidence to say what the effects might be of taking high doses of magnesium for a long time. What does the Department of Health and Social Care advise? While both supplements effectively alleviate mood symptoms, studies show that combining them is significantly more effective than using one alone 11. 2. Sleep

In magnesium citrate, magnesium in salt form is combined with citric acid. Magnesium citrate is absorbed relatively well by the body and has high solubility in water, meaning it mixes well with liquid ( 9, 10). For older people, who may be more sensitive to manganese, taking 0.5mg or less of manganese supplements a day is unlikely to cause any harm. Molybdenum Portas CM, Bjorvatn B, Ursin R. Serotonin and the sleep/wake cycle: special emphasis on microdialysis studies. Prog Neurobiol. 2000;60(1):13-35. But, on average, people in the UK eat approximately 8g of salt (about 3.2g of sodium) a day, which is much more than the body needs. An overall sample size of 268 (134 in each treatment arm) was selected to obtain 119 evaluable subjects per treatment arm (assuming 10% of subjects would be non-evaluable), and achieve 80% power to detect a difference of 3 points on the DASS-42 stress subscale score change from baseline at Week 4 and Week 8 between intervention arms (delta of superiority corresponding to ~15% of baseline value, which was expected to be ~20). Group standard deviations (SD) of 8 points were estimated with a significance level (alpha) of 0.05 using a two-sided equal-variance t-test and a Mann–Whitney test, and assuming normal distribution.But as you can see, unless you’re eating a lot of these foods, magnesium can be a bit hard to come by in ample amounts, unless you supplement. Salam RA, Zuberi NF, Bhutta ZA. Pyridoxine (vitamin B6) supplementation during pregnancy or labour for maternal and neonatal outcomes. Cochrane Database Syst Rev. 2015;2015(6):CD000179. doi:10.1002/14651858.CD000179.pub3 Skarupski KA, Tangney C, Li H, Ouyang B, Evans DA, Morris MC. Longitudinal association of vitamin B-6, folate, and vitamin B-12 with depressive symptoms among older adults over time. Am J Clin Nutr. 2010;92(2):330-335.