Combining CBD With Magnesium: Science-Backed Benefits

CBD is easy to combine with other supplements. One such supplement is magnesium, a mineral that plays a vital role in everything from heart function to blood sugar regulation.

Magnesium and CBD share many potential health benefits, such as improving sleep, anxiety, and inflammation, making them an effective combination for overall wellness and specific health goals.

Here’s the current science on the benefits of CBD and magnesium and how to best combine them to support your health.

Potential Benefits of Magnesium & CBD

Shared Benefits of CBD & Mg	Ideal Form of Mg
Improved sleep	Glycinate, l-threonate
Reduction of anxiety & depression	Glycinate, l-threonate
Anti-inflammatory	Any well-absorbed form
Support cardiovascular health	Taurate
May help with migraines	Glycinate, oxide, citrate, l-threonate
Reduction of PMS/PMDD symptoms	Any well-absorbed form
Support bone health	Any well-absorbed form
Help in quitting smoking	Any well-absorbed form

Better Sleep

Combining CBD with magnesium is one of the best supplement stacks for sleep.

Magnesium supplements are a popular remedy for insomnia and poor sleep, backed by solid evidence. One 2012 study found that magnesium supplementation helped to:

• Relieve insomnia
• Improve sleep time
• Increase sleep efficiency
• Decrease the 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). 

A growing number of studies also show that CBD can support good sleep. For example, a 2023 randomized controlled trial involving 1793 adults struggling with sleep issues discovered that a 15 mg dose of CBD proved equally effective as 5 mg of melatonin in enhancing sleep quality (3).

Another study on patients suffering from chronic pain reported improved sleep as one of the outcomes (4).

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 over 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 six 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).

Anti-inflammatory Effects

Both CBD and magnesium have immune-modulating properties that may help reduce chronic inflammation, which is involved in many health conditions.

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, including diabetes, arthritis, cancer, epilepsy, neurodegenerative, cardiovascular, and skin conditions (15).

Cardiovascular Health

Magnesium is key 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 HDL and LDL cholesterol levels, triglycerides, and systolic blood pressure (all major risk factors for heart disease) in 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 study in healthy adults also found that a single dose of CBD significantly lowered resting blood pressure (20).

Migraines

Migraines are notoriously difficult to treat and considered the sixth leading cause of time lost due to disability worldwide (21). Research suggests 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 much evidence for CBD, a 2022 review concluded that the endocannabinoid system may be implicated in migraines and cannabinoids may 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).

In that sense, CBD products with higher-than-normal THC levels, such as 1:1 THC to CBD gummies, may be better suited for migraine relief.

PMS/PMDD Symptoms

Premenstrual syndrome (PMS) and its more severe cousin, premenstrual dysmorphic disorder (PMDD), are estimated to affect up to 95% of women in their childbearing years (27, 28). 

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 relaxing properties could be useful for alleviating symptoms like cramps, joint pain, and low mood. 

Bone Health

There’s also some evidence that magnesium and CBD can support healthy bones.

For example, several large studies have reported a positive association between magnesium intake and bone mineral density in men and women (32). Low magnesium is also known to contribute to osteoporosis (33).

Early studies of CBD have also shown positive effects on bones:

• 2015 and 2023 studies in mice found that CBD promoted bone fracture healing, bone strength, and pain relief (34, 35)
• Petri dish studies have reported that CBD promotes bone healing and osteoblast differentiation, the process which turns stem cells into cells that build bone (36, 37).

Did you know? About 50-60% of the body’s magnesium is stored in your bones.

Smoking Cessation

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 (38). 

Meanwhile, a small 2013 pilot study found that smokers who used a CBD inhaler for one week smoked about 40% fewer cigarettes (39). Another 2018 study found that a single dose of CBD helped smokers rate cigarettes as less pleasant and less important (40).

What Forms of CBD and Magnesium Are Best for Supplementing Together?

Combining CBD and magnesium supplements isn’t difficult. You can use any CBD product you prefer, such as oil, tincture, capsules, or gummies, and simply take it alongside a magnesium supplement. 

Still, we recommend going for full-spectrum CBD oil whenever possible. CBD oil has higher absorption than edibles and capsules, is easy to dose up or down, and is more cost-effective.

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”) (41).

Best Forms of Magnesium

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 four recommendations are:

• Magnesium glycinate is considered the overall best option. Magnesium glycinate has calming effects, which may be especially helpful for sleep and anxiety.
• Magnesium citrate 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 is 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 (42).
• Magnesium L-threonate is the most expensive form of magnesium in supplements. However, it may be the most effective if you’re looking for cognitive benefits (43).

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” (44). 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.

The recommended daily amount of magnesium is about 400-420 mg daily and 310-320 mg for women (45). However, that doesn’t mean you need to take that much in supplement form.

Most magnesium supplements recommend dosages of 200-400 mg. It’s best to start with about 100 mg and slowly work your way up because magnesium can have a laxative effect and cause diarrhea.

Keep in mind that most 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 is ideal.

Is It Safe to Combine CBD With Magnesium?

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 (46).

Similarly, magnesium is an essential mineral that the body needs to function properly, and it’s considered safe when taken in appropriate doses (47). The most common side effect of magnesium is diarrhea, which can be avoided by reducing your dosage.

Follow the recommended dosage guidelines and consult a healthcare professional if you’re taking any prescription medications to avoid the possibility of drug interactions.

CBD and Magnesium: A Winning Combination

CBD and magnesium can not only support your overall wellness but address specific issues like anxiety and sleeping problems.

To get the most benefit from CBD and magnesium, choose high-quality products and consider the formula. The FDA regulations for dietary supplements are fairly lax, so there are plenty of low-quality products.

Only buy CBD products from reputable companies that provide third-party lab test results. Similarly, it’s best to buy magnesium supplements from trusted brands.