Magnesium is an amazing mineral involved in the function of every cell in the body. It participates in hundreds of reactions in the body and is necessary for the function of over 300 enzymes. Magnesium is utilized in energy production, DNA synthesis and repair, creation of proteins, blood sugar balance, blood pressure regulation, muscle contraction, and nervous system regulation.
Studies suggest that 50-75% of us may not meet our daily recommended magnesium allowance, meaning that crucial functions are left with inadequate fuel.
If you are not getting enough magnesium, deficiency can occur over time.
Magnesium deficiency can cause symptoms such as fatigue, weakness, decreased appetite, nausea, vomiting, and muscle cramps. And in severe deficiency: numbness & tingling, seizures, muscle spasticity, personality changes, and abnormal heart rhythms.
Deficiency or sub-clinical deficiency is hard to measure with blood tests, being that most of our body's magnesium is inside the cells and not in the blood stream.
Why is deficiency so common for this crucial mineral?
Here are a few reasons:
1. We’re not eating it — we’re not eating enough magnesium rich foods regularly, or we are eating foods that have been farmed in magnesium depleted soil.
2. We’re not absorbing it — due to inflammatory conditions, digestive issues, or environmental exposures, we are not absorbing the magnesium we consume.
3. We’re depleting it — diets that are too high in sugar, alcohol, or caffeine, and drugs such as proton pump inhibitors (PPIs), antibiotics, oral contraceptives, hormone replacement therapy, corticosteroids, and diuretics, can be magnesium depleting.
*Always work with your doctor to replace depletions caused by medications. Medications and magnesium can interact and need to be dosed correctly.
If you supplement with magnesium, you may be benefitting your health by supporting your dietary intake and ensuring that your body has the nutrients it needs.
How do I make the most of my diet?
Food sources of magnesium include:
Almonds, dry roasted, 1 ounce 80mg
Spinach, boiled, ½ cup 78mg
Cashews, dry roasted, 1 ounce 74mg
Black beans, cooked, ½ cup 60mg
Edamame, shelled, cooked, ½ cup 50mg
Peanut butter, smooth, 2 tablespoons 49mg
Bread, whole wheat, 2 slices 46mg
Avocado, cubed, 1 cup 44mg
Potato, baked with skin, 3.5 ounces 43mg
Rice, brown, cooked, ½ cup 42mg
Seaweed, dried, 5 grams 39mg
Kidney beans, canned, ½ cup 35mg
Banana, 1 medium 32mg
Kale, 1 cup chopped 31mg
Swiss chard, 1 cup 29mg
Cocoa, 1 tablespoon 27mg
Am I taking the wrong type of magnesium?
It’s important to know though that magnesium has several forms, some better than others for your particular needs.
Magnesium bisglycinate (B is for boost): this is the form of magnesium that has been studied for boosting deficiency, boosting mood and supporting nervous system health. I also think of B for best absorption. Bisglycinate is the cousin of glycinate, meaning two glycine molecules attached to the magnesium, allowing for better absorption/less inhibition of absorption. Magnesium glycinate has been found to benefit stress and anxiety.
Magnesium citrate (C is for constipation): this form of magnesium is easily absorbed in the digestive tract, with higher doses used to move stubborn bowels. It can improve deficiency, but may not be tolerated due to bowel effects.
Magnesium malate (M is for muscles, migraines and fibroMyalgia): this form of magnesium has been considered for conditions where there is soreness and pain. It is fairly well absorbed, but gentler on the digestive tract than magnesium citrate, for those who are not seeking a laxative effect.
Magnesium oxide (O is for ouch): this form is commonly used for heartburn and indigestion. It is the active ingredient in the over-the-counter product Milk of Magnesia, and may relieve uncomfortable digestive symptoms and constipation. It may not be as well absorbed as magnesium malate or bisglycinate.
Magnesium sulfate (S for soak): this form is epsom salts which are great for sore muscles or nervous system relaxation when combined with warm water in the bathtub.
If you are using magnesium for another reason, maybe to improve blood pressure, enhance exercise performance, improve blood sugar control, mitigate chronic pain, lessen PMS, or support mood, you may want to consider the form that is best absorbed and best tolerated for optimal magnesium levels.
Studies show that magnesium in doses of 300–450 mg per day could benefit your health.
Always discuss with your doctor whether magnesium supplementation is safe and indicated for you, as supplementation can cause side effects and interact with your medications.
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