Totaria Magnesium Complex | Heart, Nerve & Muscle

Totaria Magnesium Complex is a dual-form Magnesium supplement from Nature's Sunshine that combines Magnesium citrate and Magnesium malate — two highly soluble, organic forms of this essential mineral. Each two-capsule serving delivers 184 mg of Magnesium to support your cardiovascular system, brain, kidneys, and muscles.

Magnesium is the fourth most abundant cation in the human body and serves as a cofactor in more than 300 enzyme systems. These enzymes regulate an extraordinary range of processes — from energy production and protein synthesis to blood pressure regulation and nerve signaling. Despite its importance, it is estimated that between 56 and 68% of Americans do not obtain enough Magnesium daily to meet the recommended dietary allowance.

By combining citrate and malate forms, totaria Magnesium Complex leverages superior bioavailability. Research shows that organic Magnesium salts like citrate and malate are generally more soluble and better absorbed than inorganic forms such as Magnesium oxide. Magnesium citrate, for example, demonstrated high solubility even in water (55%) and was substantially more soluble than Magnesium oxide in all states of acid secretion.

Emerging evidence confirms that nearly two-thirds of the population in the western world is not achieving the recommended daily allowance for Magnesium. The diets of most people in the United States provide less than recommended amounts, and men older than 70 and teenage girls are among those most likely to fall short.

Early signs of Magnesium deficiency include loss of appetite, nausea, fatigue, and weakness. As deficiency worsens, more serious symptoms can develop — numbness, tingling, muscle contractions and cramps, abnormal heart rhythms, and even coronary spasms. Chronic low Magnesium status has been associated with an increased risk of cardiovascular disease, type 2 diabetes, osteoporosis, and migraine headaches.

Older adults face a particular challenge because Magnesium absorption and retention can decrease with age. Factors like increased medication use (certain diuretics and proton pump inhibitors can deplete Magnesium) and potential dietary restrictions compound the risk. If you're wondering whether your Magnesium intake is adequate, our naturopath is available for a free consultation to help you evaluate your needs.

Heart Health and Cardiovascular Support

Magnesium plays a well-documented role in cardiovascular health. Research from large meta-analyses and prospective cohort studies consistently associates higher Magnesium levels with lower risks of coronary heart disease, atrial fibrillation, and heart failure. Magnesium regulates cardiac ion channels, myocardial conduction, and contraction, and hypomagnesemia is directly linked to arrhythmias and increased cardiovascular risk.

Multiple RCTs and meta-analyses suggest that Magnesium supplementation may modestly but significantly reduce blood pressure, particularly in Magnesium-deficient or hypertensive individuals. A 2021 systematic review of 49 clinical trials confirmed antihypertensive effects through mechanisms including vasodilation and calcium channel antagonism. In 2022, the U.S. FDA approved a qualified health claim stating that consuming diets with adequate Magnesium may reduce the risk of high blood pressure, though the agency noted the evidence is still inconsistent and inconclusive.

Research also suggests Magnesium may support arterial health. A 24-week RCT found that 350 mg/day of Magnesium citrate significantly reduced arterial stiffness as measured by pulse wave velocity, while also playing a role in endothelial function and vascular calcification prevention.

Nervous System Function

Magnesium is fundamental to nervous system function, acting as a natural NMDA receptor antagonist that regulates neuronal excitability, synaptic transmission, and neuromuscular signaling. Deficiency is clinically associated with neuromuscular hyperexcitability, tremors, and seizures, and has been linked to neurological conditions ranging from migraine to depression.

Studies suggest Magnesium plays a role in neurotransmitter balance as well. It serves as a cofactor in dopamine synthesis and a physiological blocker of NMDA glutamate receptor channels. A 2017 RCT showed that 248 mg/day of Magnesium significantly reduced both depression and anxiety scores, supporting the mineral's role in inhibitory-excitatory neurotransmitter balance.

Research also suggests that Magnesium may support nerve health by modulating nerve excitability through NMDA receptor blockade and regulation of calcium and potassium channels. Deficiency is associated with heightened neuropathic pain and peripheral nerve hyperexcitability, and is common in diabetic patients where it is clinically recognized as worsening neuropathy symptoms.

Muscle Comfort and Recovery

Magnesium is an essential cofactor for ATP synthesis, muscle contraction, and electrolyte homeostasis. When Magnesium levels are low, muscles may contract normally but struggle to fully release — a mechanism directly tied to cramping and discomfort. Deficiency is associated with muscle cramps, weakness, and impaired exercise performance.

A 2024 systematic review in the Journal of Translational Medicine (4 RCTs) found that Magnesium supplementation reduced muscle soreness, improved performance and recovery, and exerted a protective effect on muscle damage in physically active individuals. Research also indicates that Magnesium suppresses pro-inflammatory cytokines (IL-6, TNF-α) relevant to exercise recovery, and that exercise itself may increase Magnesium requirements by 10–20%.

This formula may be particularly relevant for several groups of people. Older adults are among the most susceptible to Magnesium deficiency due to decreased absorption from food, increased medication use, and dietary restrictions. Individuals with type 2 diabetes frequently show lower Magnesium status, and deficiency has been implicated in insulin resistance. People with gastrointestinal disorders and those with alcohol dependence also face elevated risk of inadequacy.

Anyone taking certain medications should be especially attentive. Loop and thiazide diuretics deplete Magnesium through increased urinary excretion, and proton pump inhibitors (PPIs) taken for prolonged periods can cause hypomagnesemia. Magnesium may also interact with bisphosphonates, tetracycline and quinolone antibiotics, and gabapentin — so separating doses appropriately is important. We always recommend speaking with your healthcare provider if you take prescription medications.

Active individuals may also benefit, as research suggests exercise can increase Magnesium requirements by 10–20%. And if you experience occasional muscle cramps, tension, or restlessness, Magnesium's role in muscle relaxation and nervous system modulation makes it worth considering.

Not sure if a Magnesium supplement is right for you? Our naturopath offers free consultations and can help you think through your individual situation.

Take 2 capsules twice daily with a meal. Each bottle contains 100 capsules.

Taking Magnesium with food may help support absorption and reduce the likelihood of stomach-related discomfort. The most common side effects of Magnesium supplements are gastrointestinal in nature — such as softening of stool, nausea, or cramping — and these tend to occur at higher doses and are more common with inorganic forms. The organic citrate and malate forms in this product are generally better tolerated.

The Recommended Dietary Allowance (RDA) for Magnesium is 400–420 mg/day for adult men and 310–320 mg/day for adult women. During pregnancy, requirements increase to about 350–360 mg daily. The Tolerable Upper Intake Level (UL) for supplemental Magnesium is 350 mg — though this refers only to Magnesium from supplements and medications, not from food. Extra Magnesium from food is considered safe because the kidneys efficiently eliminate excess amounts in urine.