MAGICAL MAGNESIUM
Magnesium (Mg) is a vital mineral in the body, one of the five major minerals: calcium, phosphorus, potassium, sodium, and of course, magnesium. Mg is an active component in between 300-400 metabolic (biochemical) reactions (or 90%), such as building proteins and strong bones, regulation of blood sugar, blood pressure, and muscle and nerve functions, and is a critical component of many enzyme systems.
Low Mg levels have been inked to chronic disease conditions such as Alzheimer's, diabetes, heart disease and osteoporosis.
Mg Deficiency?
Whilst many people talk about Mg deficiency, it is rare to come across as Mg levels are tightly controlled by the kidneys (and linked to our calcium levels).
However, sub-optimal or inadequate Mg levels can lead to a less than optimal metabolism; and optimal health and wellness is a key cornerstone of the WELLBYNESS philosophy for being as healthy as possible. By maintaining healthy levels of Magnesium, you are supporting many functions, including reproduction, blood pressure regulation, DNA synthesis and blood sugar regulation & metabolism.
You may need more Mg if you have:
Diabetes or Insulin Resistance
Osteopenia or Osteoporosus
Gastrointestinal conditions (Celiac, IBS, Insufficient HCl -stomach acid)
Certain Medications like antacids, hypertensives, diuretics, laxatives or PPI's.
High Alcohol Intake
Have elevated stress levels
Eat mostly processed foods
Physical Symptoms of insuffcient Mg
Muscle cramps / tightness
Muscle weakness
Trembling legs or twitches
Menstrual cramps
Constipation
Headaches / Migraines
Tiredness
Palpitations or Arrythmia (racing or pounding heartbeat)
Loss of appetite
Psychological Symptoms of insufficient Mg
Insomnia or sleep disturbances
Cheerless Mood
Anxiety
Irritability
Inability to concentrate
Mg Foods & Supplementation
In the last 70-100 years, the Mg in our food has dropped significantly. With mono-crop farming and food processing techniques, the Mg levels in foods can be up to 80% less than before. A key factor is the lack of mineral regeneration in our soil.
When our foods were Mg rich, people consumed around 500-600mg/day, which has now fallen to around 200-275mg. Supplementation can help fill the gap, and the dosage would depend on all your health, medication, stress, activity levels etc, but the average recommended supplement is around 350-400mg/day.
TYPES OF MAGNESIUM & USES
There are 11 types of Magnesium and choosing the best one is key to helping address your specific needs. I've highlighted my favourites here below, and links to the ones I use on iHerb. If you have specific questions or more complex needs, pls get in touch with me to help.
Magnesium & General Use
if you want a general supplement, go for a glycinate, biglycinate or Chelate option from Thorne or a mixed Mg product like this one from Nordic Naturals.
Pair it with a good Vitamin D2 & K3 supplement to optimise Bone Health (as Magnesium is a key factor for calcium absorption)
Magnesium & Digestion (constipation)
Magnesium Oxide and Citrate are good options to increase your Mg serum levels, but they can also cause a laxative effect. If you tend to be constipated, low doses of these types can also help keep you regular (and we like to stay regular to eliminate waste!).
Life Extension have a combo option that you can use.
Magnesium & Blood Sugar
Magnesium Taurate has been shown to help improve blood sugar control. So this is the ideal option if you are looking for support in resolving your insulin challenges alongside dietary and lifestyle changes.
This option from Enzymatica has the taurate version.
Magnesium & Sport:
As around 30% of our Mg is stored in our skeletal muscles, it is no surprise that Mg levels are linked to sports performance. Low Mg (and other minerals) used for muscle contraction can lead to debilitating cramps. And the converse is true too - having good magnesium levels is correlated with optimised muscle strength.
Magnesium Malate is a great option for athletes.
Magnesium & Cognitive Function & Sleep
Multiple studies have shown the positive impact of Mg across improved cognitive function, improved learning (young & old), helps calm neurotransmitters in people with ADHD/ADD leading to clearer, calmer thought patterns, is shown to protect against synaptic plasticity (the space between nerves) in Alzheimer's patients.
It can also help with improved sleep.
Magnesium L-Threonate is the best choice for brain health, as it is the only form we know of that can cross the blood-brain-barrier.
I like a powder option (with stevia & natural flavours) from Life Extension, as I can give this to my children easily when they are stressed and over-tired. They find this gives them (and me!) a good nights sleep, and I can adjust the dosing with a powder.
Epsom Salts!
Don't forget about this magical Magnesium option! Magnesium Sulfate or Epsom Salts is a great way to destress, support detoxification and help increase Mg. Add a cup of Epsom salts to hot water, and soak away your stresses and strains with a boost of Mg!
FOODS HIGH IN MAGNESIUM
There are many foods that are naturally high in magnesium, that are easy to incorporate into your diet:
Spinach/ Swiss Chard, 1 cup: 157 mg
Dark chocolate, 1 square: 95 mg
Pumpkin seeds, 2 Tablespoons: 92 mg
Almonds, 1 ounce: 80 mg
Cashews, 1 ounce: 74 mg
Avocado, 1 medium: 58 mg
Salmon, 1 fillet: 53 mg
Figs, ½ cup: 50 mg
Flax seeds, 1 tbsp: 40 mg
LASTLY, Can you test for Magnesium Deficiency?
Blood serum contains around 1% of our total Mg, and the rest is stored in our bones, cells and muscles. So this isn’t a reliable way of testing for Mg. If your blood serum is low, you are probably at high risk of extreme deficiency, which requires medical care.
The best way to determine Mg insufficiency is to look at:
Do you have any symptoms related to Mg, that have no other potential cause?
Is your Mg intake sufficient?
Do you have any conditions or take medications that can impact Mg absorption?
Are you under stress that can increase Mg secretion?
And if you feel there is a high risk of being Mg insufficient, then gradually increase your Mg until you see symptoms improve or seek professional care to support your health journey.
PS: DID YOU KNOW?
Magnesium insufficiency during PMS can be a leading trigger for Chocolate cravings. If this is something you battle with, look at upping your Mg intake via food/supplementation in the days preceeding your menses, as this can really help to stop or limit cravings.
NOTE: This blog post is for education & information only. Always consult your practitioner or medical care team before implementing any changes to your lifestyle, supplement or nutrition protocol. Links may contain affiliate codes. References: PMID: 28846654, PMC6316205, PMID: 32664490, PMID: 33260549