20 December 2024

Magnesium: The missing link to Better Health

Magnesium, often overlooked but oh-so-essential, is a mighty mineral that plays a starring role in hundreds of processes in your body.

From keeping your energy levels humming to calming your mind and promoting restful sleep, magnesium is a true multi-tasker.  

Despite its importance, many people fall short of getting enough magnesium in their diets. This can lead to a range of symptoms, from muscle cramps and fatigue to anxiety and sleep disturbances.  

In this article, we'll dive into the amazing world of magnesium, exploring its benefits, uncovering the signs of deficiency, and revealing the best ways to ensure you're getting your daily dose of this vital mineral.

What is Magnesium?

Magnesium is an essential mineral that plays a vital role in over 300 biochemical reactions in your body.

It's like the behind-the-scenes hero supporting your overall health and well-being.

Magnesium is involved in energy production, muscle and nerve function, blood sugar and pressure control, bone health, mental health, heart health, sleep quality etc.

Magnesium deficiency is relatively common, and it can lead to symptoms like:

muscle cramps and spasms , fatigue and weakness, headaches, anxiety and irritability ,sleep disturbances, high blood pressure.

Food rich of Magnesium

Magnesium is found in a wide variety of foods, so you can likely get enough by eating a balanced diet. Here are some of the best sources:  

  • Dark Leafy Greens: Spinach, kale, collard greens are excellent sources.  

  • Nuts and Seeds: Almonds, cashews, pumpkin seeds, and flaxseeds are packed with magnesium.  

  • Legumes: Black beans, chickpeas, lentils, and soybeans are good sources of magnesium and protein.  

  • Whole Grains: Brown rice, quinoa, oats, and whole wheat bread contain magnesium.  

  • Fish: Salmon, mackerel, and tuna are good sources of magnesium and omega-3 fatty acids.  

  • Dark Chocolate: Enjoy dark chocolate in moderation for a magnesium boost (and an antioxidant treat!).  

  • Avocados, Bananas, Tofu

 

Types of Magnesium   

There are many types of Magnesium and now we will dive deep into it and what they’re best for.

1. Magnesium Glycinate  

  • Absorption: Highly absorbable and gentle on the stomach.  

  • Best for: Relaxation, sleep, anxiety reduction, muscle cramps. Often recommended as a general-purpose magnesium supplement.  

2. Magnesium Citrate

  • Absorption: Well-absorbed, but can have a laxative effect in high doses.  I had a client reporting this side effect, but when we switched with Glycinate or Malate everything was fine.

  • Best for: Constipation, occasional sleeplessness, and general magnesium supplementation.

3. Magnesium Oxide

  • Absorption: Poorly absorbed, mostly used for its laxative effect.

  • Best for: Constipation relief. Not ideal for addressing magnesium deficiency.  

4. Magnesium Chloride

  • Absorption: Available in topical (oil or lotion) and oral forms. Good absorption when taken orally.  

  • Best for: Topical application for muscle soreness, relaxation, and potentially improving skin health. Orally, it can be used for general magnesium supplementation.  

5. Magnesium L-Threonate

  • Absorption: Thought to cross the blood-brain barrier effectively.  

  • Best for: Brain health, cognitive function, memory, and potentially reducing anxiety.  

6. Magnesium Malate

  • Absorption: Well-absorbed and gentle on the stomach.  

  • Best for: Energy production, fibromyalgia, and muscle pain.  

7. Magnesium Sulfate (Epsom Salts)  

  • Absorption: Primarily absorbed through the skin.

  • Best for: Soaking in baths to relieve muscle soreness, reduce stress, and promote relaxation.  

8. Magnesium Taurate

  • Absorption: Good absorption.

  • Best for: Heart health, blood pressure regulation, and anxiety reduction due to the presence of taurine (an amino acid).  

9. Magnesium Orotate

  • Absorption: Good absorption.

  • Best for: Heart health and athletic performance.

 

What is important to check before you buy Magnesium as a supplement?

After we did a breakdown of Magnesium types, the second thing we should pay attention before we buy it is the form of Magnesium, tabled, powder or capsule,

Personally I prefer powder or capsule because the tablet to keep its consistency sometimes contains a lot of additives and might cause digestion problems.

But let's see all the pros and cons of Magnesium forms.

Tablets

  • Pros:

    • Convenient and easy to take

    • Often more affordable than other forms

    • Widely available

  • Cons:

    • Can be large and difficult to swallow

    • May contain binders and fillers  

    •  

    • Absorption can vary depending on the type of magnesium and the individual's digestive system  

    •  

Powder

  • Pros:

    • Highly absorbable  

    • Can be easily mixed into drinks or food  

    • Allows for flexible dosing  

  • Cons:

    • Can have a strong taste

    • May be less convenient to take on the go

    • Requires accurate measurement

Capsules

  • Pros:

    • Generally easy to swallow  

    • Convenient for travel

    • Often contain fewer additives than tablets  

  • Cons:

    • Can be more expensive than tablets  

    • Absorption may be slightly slower than powder

 

Third important thing to check before we buy Magnesium is the amount of Elemental Magnesium.

The "elemental magnesium" is the actual amount of magnesium ions in the supplement that your body can utilize.

Dosage Accuracy: If you're trying to reach a specific magnesium intake goal (e.g., 400mg per day), you need to know the elemental magnesium content to calculate the correct dosage.

Example:

  • Magnesium oxide is a common form, but it has low bioavailability (around 4%). A 500mg tablet of magnesium oxide might only provide about 20 mg of elemental magnesium.

  • Magnesium glycinate has higher bioavailability (around 20%). A 200mg capsule of magnesium glycinate could provide about 40mg of elemental magnesium.

How to Check for Elemental Magnesium:

  • Read the Supplement Facts Label: Look for "elemental magnesium" listed on the label. It might be stated directly or within the breakdown of the specific magnesium compound.

  • Do the Math (if needed): If the label only lists the magnesium compound (e.g., "magnesium oxide 500mg"), you might need to do some calculations based on the bioavailability of that form. You can often find this information online.

Why 90-110 mg?

While the recommended daily allowance (RDA) for magnesium varies depending on age and gender, 90-110 mg per serving is a reasonable amount to look for in a supplement. This allows you to adjust your dosage based on your needs and dietary intake.

Always check the amount of elemental magnesium in a supplement to ensure you're getting an effective dose. Don't just focus on the total weight of the magnesium compound, as this can be misleading.

Can I be overdosed from Magnesium?

It's possible to have too much magnesium in your body, a condition called hypermagnesemia, but it's rare in healthy individuals.

Usual symptoms are nausea, diarrhea, abdominal cramps, vomiting, muscle weakness… 

If you experience any symptoms of a magnesium overdose, especially if you have kidney problems or are taking high doses of magnesium, seek medical attention immediately.