The great thing about CBD is that it’s easy to combine with other supplements. One such supplement is magnesium, an essential mineral that plays a vital role in everything from heart health to brain function, protein synthesis, and blood sugar regulation.
Magnesium and CBD share many potential health benefits, making them an effective combination for overall wellness as well as specific health goals.
In this article, we’ll explore the current science on the benefits of CBD and magnesium and how you can use them to support your health.
Table of Contents
- Health Benefits of Magnesium and CBD
- What Forms of CBD and Magnesium Are Best for Supplementing Together?
- What’s the Right Dosage of CBD and Magnesium?
- Is It Safe to Combine CBD With Magnesium?
- CBD and Magnesium: A Winning Combination
Health Benefits of Magnesium and CBD
Magnesium supplements are a popular remedy for insomnia, and several studies have found evidence to support this use. A 2012 study found that magnesium supplementation helped to:
- Relieve insomnia
- Improve sleep time
- Increase sleep efficiency
- Decrease time to fall asleep
- Maintain healthy levels of hormones like melatonin and cortisol (1)
Another 1998 study found that magnesium supplementation calmed symptoms of restless leg syndrome and improved sleep (2).
Several studies have found that CBD may also be able to help, although it mostly seems to work by counteracting the causes of poor sleep.
For example, one 2019 study of adults suffering from both anxiety and poor sleep found that CBD reduced symptoms of anxiety in 79% of patients, and improved sleep for 66% (3). Another study on patients suffering from chronic pain reported improved sleep as one of the outcomes (4).
As such, combining magnesium supplements with CBD may help with sleep.
Depression & Anxiety
Research suggests that both CBD and magnesium may help reduce stress, depression, and anxiety. For starters, magnesium deficiency appears to be linked to depression.
One 2009 study of over 5,000 adults found that magnesium intake had an inverse relationship with depression—those with higher magnesium intake self-reported lower levels of depression (5). Another 2015 study of more than 8,000 adults found that low magnesium intake coincided with higher rates of depression among young adults (though not in seniors) (6).
There’s also evidence that magnesium could help with anxiety. A 2017 study of 126 adults found that 6 weeks of magnesium supplementation resulted in significantly lower scores on clinical measures of both depression and anxiety (7).
Meanwhile, there’s fairly strong evidence for CBD’s anxiolytic effects. Here are some key findings:
- A 2019 study in teenagers with social anxiety disorder found that CBD oil reduced anxiety (8)
- A 2022 study of 31 people suffering from treatment-resistant anxiety disorders reported improved symptoms of both anxiety and depression (9)
- Another 2019 study of 57 healthy men found that CBD reduced anxiety caused by a public speaking test (10)
Early studies also suggest that CBD may have antidepressant effects (11). Although more human evidence is needed, one 2021 study did find that CBD improved symptoms related to low mood, such as burnout and mental exhaustion (12).
Inflammation is involved in many health conditions. Both CBD and magnesium have immune-modulating properties that may help reduce inflammation in the body.
Supplementing with magnesium has been shown to reduce molecules associated with inflammation, such as C-reactive protein (CRP) and interleukin 6 (13). A review of 11 studies on magnesium and inflammation found that magnesium supplementation resulted in a statistically significant reduction of CRP in patients suffering from chronic inflammatory conditions (14).
Research is also unequivocal in supporting CBD’s anti-inflammatory effects, with at least some evidence for potential benefits in inflammatory diseases that include diabetes, arthritis, cancer, epilepsy, neurodegenerative, cardiovascular, and skin conditions (15).
Magnesium plays a key role in supporting a healthy cardiovascular system (16). Most notably, it works together with calcium to keep your work beating in a steady rhythm.
One 2018 review found that high magnesium intake was linked to a lower risk of cardiovascular risk factors including diabetes, hypertension, and stroke, as well as overall cardiovascular disease (17).
Similarly, a 2017 literature review found that magnesium supplementation had beneficial effects on levels of HDL and LDL cholesterol, triglycerides, and systolic blood pressure (all major risk factors for heart disease) in both diabetic and non-diabetic adults (18).
CBD may have potential benefits for the cardiovascular system as well, although more research is needed. Studies in animals have shown that CBD can protect against damage to the blood vessels caused by high blood sugar, inflammation, and type 2 diabetes (19). A small 2017 also found that a dose of CBD significantly lowered resting systolic blood pressure (20).
Migraines are notorious for being difficult to treat and are considered the sixth leading cause of time lost due to disability worldwide (21). Research suggests that both magnesium and endocannabinoid deficiency may be involved in migraines (22, 23).
A 2016 review of 21 studies found that magnesium supplementation “significantly alleviated the frequency and intensity of migraine” (24). Another review conducted in 2018 concluded that magnesium supplements could be a “safe and cost efficient strategy” for migraine prevention (25).
Although there isn’t direct evidence for CBD, a 2022 review concluded that the endocannabinoid system may be implicated in migraines and that cannabinoids may potentially help (23). For example, a 2020 survey of 145 migraineurs found that 60% of patients experienced a long-term reduction of headaches when using medical cannabis (26).
Magnesium deficiency may play a role in PMS/PMDD symptoms (29). A 2012 study found that magnesium supplements were particularly effective in relieving depression, water retention, and anxiety caused by PMS (30). Another 2017 literature review also found that magnesium supplements appear to relieve cramps, menstrual migraine, and other PMS symptoms (31).
While there are no specific studies on the use of CBD to treat PMS or PMDD, its anti-inflammatory, pain-relieving, and calming properties could be useful for alleviating symptoms like cramps, joint pain, and low mood.
If you’re looking for natural ways to kick your smoking habit, both CBD and magnesium may be able to help. A 2012 review found that magnesium can influence neurotransmitters involved in nicotine addiction (32).
Meanwhile, a small 2013 pilot study found that smokers who used a CBD inhaler for one week smoked about 40% fewer cigarettes (33). Another 2018 study found that a single dose of CBD helped smokers rate cigarettes as less pleasant and less important (34).
What Forms of CBD and Magnesium Are Best for Supplementing Together?
Combining CBD and magnesium supplements isn’t difficult. You can use any form of CBD product you prefer, such as oil, tincture, capsules, or gummies, and simply take it along with a magnesium supplement.
When choosing a CBD product, the best option for most people is full-spectrum CBD oil. CBD oil is easy to use and highly absorbable when taken sublingually (under the tongue). Opting for a full-spectrum product allows you to take advantage of the hundreds of other beneficial compounds in cannabis, which are believed to work together to provide greater benefits than CBD on its own (the “entourage effect”) (35).
Choosing a magnesium supplement can be confusing since there are many forms, like magnesium citrate, sulfate, oxide, malate, and more. On top of that, people may react differently to the various types of magnesium. Having said that, our top recommendations are:
- Magnesium glycinate – This is generally considered to be the overall best option for absorbability. Magnesium glycinate may have calming effects, so it may be especially helpful for sleep, anxiety, and related benefits.
- Magnesium citrate – This form of magnesium is naturally found in citrus fruits, where magnesium is bound to citric acid. It’s also one of the forms of magnesium most commonly found in supplements. It’s also well absorbed by the digestive system, although larger doses may have stronger laxative effects than other forms.
- Magnesium taurate – magnesium bound to the amino acid taurine. This form may be particularly good for blood pressure and other cardiovascular benefits, and potentially anxiety and mood benefits (36).
- Magnesium L-threonate – This is often the most expensive form of magnesium you’ll find in supplements. However, it may be the most effective form if you’re looking for cognitive benefits (37).
What’s the Right Dosage of CBD and Magnesium?
When it comes to CBD, it’s best to follow the adage “start low and go slow” (38). Try a low dosage first and gradually increase until you achieve the desired effects. Alternatively, you can refer to the dosage guidelines of your CBD product.
For magnesium, the recommended daily dosage varies depending on age and sex. In general, men should aim for 400-420 mg per day, while women should take 310-320 mg per day (39).
If you take too much magnesium, your body will simply eliminate it in your urine. However, high doses of magnesium can have a laxative effect, so be cautious.
Also, keep in mind that many of magnesium’s benefits occur when a person is deficient in it. Therefore, the results you achieve by supplementing magnesium may depend on whether you are deficient and by how much.
When to Take CBD With Magnesium
CBD and magnesium can be taken at the same time, either once daily or twice a day, depending on your needs.
For example, if you’re combining CBD with magnesium to improve sleep, taking them together 30-60 minutes before bed can be particularly helpful.
Is It Safe to Combine CBD With Magnesium?
Many people are understandably cautious about combining supplements. The good news is that both CBD and magnesium are considered safe on their own, and there is no research to suggest that they interact negatively with each other.
CBD is well-tolerated by most people, with few reported side effects (40). Similarly, magnesium is an essential mineral that the body needs to function properly, and it’s considered safe when taken in appropriate doses (39).
Follow the recommended dosage guidelines for both supplements, and consult a healthcare professional if you have concerns about possible interactions with your other medications or specific health conditions.
CBD and Magnesium: A Winning Combination
CBD and magnesium can not only support your overall wellness, but combining the two can help address specific issues like insomnia, depression, and anxiety.
To get the most benefit from CBD and magnesium, choose high-quality products and consider the formula. Most CBD products and dietary supplements like magnesium aren’t regulated by the FDA, so it’s important to choose wisely.
Only purchase CBD products only from reputable companies that provide third-party lab test results. Similarly, it’s best to buy magnesium supplements from trusted brands.
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Gleb is a freelance writer from Vancouver, Canada specializing in CBD and cannabis. He’s read thousands of studies on CBD and other supplements, helping him translate complex science into plain language. Gleb has tried and reviewed dozens of CBD brands and products, written third-party testing reports, and knows the CBD industry inside and out. When not writing, he likes to kickbox, travel, and tell everyone how awesome intermittent fasting is.