All Things Magnesium
In a recent blog post titled “An Essential Guide to Supplements,” we covered what a basic stack of supplements could look like. One of these supplements was magnesium, which is worth circling back to address in more detail due to its importance in the body as well as the numerous types of magnesium supplements - which can cause confusion. Often referred to as the "relaxation mineral," magnesium plays a critical role in over 300 biochemical reactions in the body, including muscle function, nerve transmission, and energy production. Some of these key functions include:
Muscle function: Magnesium is crucial for muscle contraction and relaxation, making it essential for physical performance, muscle strength, and flexibility.
Nervous system support: Magnesium helps regulate neurotransmitter levels in the brain, which are important for mood, cognition, and stress response. It also supports the functioning of the central nervous system.
Energy production: Magnesium is involved in the production of ATP (adenosine triphosphate), the primary energy currency of cells. Adequate magnesium levels are necessary for optimal energy metabolism and cellular function.
Heart health: Magnesium plays a role in maintaining normal heart rhythm and supporting cardiovascular function. It helps regulate blood pressure, muscle tone in the blood vessels, and the contraction of the heart muscle.
Bone health: Magnesium is essential for bone formation and maintenance, working in conjunction with calcium and vitamin D to support bone density and strength.
Blood sugar regulation: Magnesium plays a role in insulin sensitivity and glucose metabolism, helping to regulate blood sugar levels and reduce the risk of insulin resistance and type 2 diabetes.
Relaxation and stress relief: Magnesium has calming effects on the nervous system and may help promote relaxation, reduce anxiety, and improve sleep quality. It can also alleviate symptoms of stress and tension.
Digestive health: Magnesium helps regulate muscle contractions in the digestive tract and supports the production of enzymes involved in nutrient absorption and digestion.
Anti-inflammatory effects: Magnesium has been shown to have anti-inflammatory properties, which may help reduce inflammation and protect against chronic disease.
Overall wellbeing: Adequate magnesium levels are essential for overall health and vitality, contributing to optimal physiological function and supporting a wide range of biological processes in the body.
However, many individuals may have inadequate magnesium intake or absorption. Several factors contribute to this.
Nutrition plays a big part. Many people consume diets that are low in magnesium-rich foods, such as leafy green vegetables, nuts, seeds, whole grains, and legumes. Processed and refined foods, including white flour, sugar, and refined oils, are often stripped of magnesium content, leading to insufficient intake. Excessive alcohol intake can interfere with magnesium absorption and increase urinary excretion of magnesium, contributing to deficiency.
The environment plays another big role. Soil depletion is an important factor. Modern agricultural practices have depleted the magnesium content of soil, resulting in lower levels of magnesium in crops. This can lead to reduced magnesium content in the food supply. Further, some water treatment processes, such as filtration and softening, can remove magnesium from drinking water. As a result, individuals who rely on filtered or bottled water may have lower magnesium intake.
Certain medications can interfere with magnesium absorption or increase urinary excretion of magnesium, leading to lower levels in the body. Examples include diuretics, proton pump inhibitors (PPIs), and some antibiotics. Chronic health conditions such as gastrointestinal disorders, diabetes, and kidney disease can impair magnesium absorption or increase magnesium loss, leading to deficiency over time. Chronic stress can deplete magnesium stores in the body and increase the body's need for magnesium, further exacerbating deficiency.
Aging also plays a part in magnesium absorption. Older adults may have reduced absorption of magnesium due to age-related changes in digestive function. Additionally, they may be more prone to conditions or medications that increase magnesium loss. Finally, some individuals may have increased magnesium requirements due to factors such as pregnancy, lactation, intense physical activity, or certain health conditions. Meeting these increased needs can be challenging, leading to inadequate intake.
Supplementing with magnesium can help support relaxation, sleep quality, stress management, and overall wellbeing. There are several categories of magnesium supplements, and they all have different health benefits. What type should you consider?
Dr. James DiNicolantonio, author of "The Mineral Fix: How to Optimize Your Magnesium Levels, Boost Your Energy, and Reverse Disease" and on Instagram at @drjamesdinic, has created a great magnesium reference:
MAGNESIUM CHEAT SHEET
Glycinate - sleep & relaxation 😴
Malate – muscle & energy ⚡️
Taurate – heart & blood pressure 🩸
L-Threonate – cognition & memory 🧠
Chloride – digestion 🍲
Orotate – heart & muscle ❤️ 💪
Citrate – constipation 🚽
Sulfate – muscle soreness 🛁
Let’s break this down a bit further:
Magnesium Glycinate: This form of magnesium is bound to glycine, an amino acid, which enhances its absorption and bioavailability. Magnesium glycinate is known for its calming effects and is often used to support relaxation and improve sleep quality.
Magnesium Malate: This form of magnesium is bound to malic acid, which may support energy production and muscle function. Magnesium malate is often used to alleviate muscle pain and fatigue and may be beneficial for individuals with fibromyalgia.
Magnesium Taurate: This form is a combination of magnesium and taurine, an amino acid that is naturally produced in the body. Taurine is believed to enhance the absorption of magnesium and may also have its own health benefits, including supporting cardiovascular function and promoting nerve health.
Magnesium L-Threonate: This form of magnesium has been shown to penetrate the blood-brain barrier more effectively than other forms, making it potentially beneficial for cognitive function and brain health. It may support memory, learning, and overall cognitive performance.
Magnesium Chloride: This form of magnesium is commonly used in topical applications such as magnesium oil or bath salts. It is absorbed through the skin and can help relieve muscle tension and soreness. Magnesium chloride is also easily absorbed orally and used to treat heartburn and constipation.
Magnesium Orotate: This is a form of magnesium that is bound to orotic acid, a naturally occurring substance in the body. Magnesium orotate is believed to have higher bioavailability compared to other forms of magnesium, meaning that it is more easily absorbed and utilized by the body. Orotic acid is thought to support cardiovascular health and energy metabolism.
Magnesium Citrate: This form of magnesium is commonly used as a laxative to relieve constipation. It has good absorption rates and is often recommended for individuals with low magnesium levels.
Magnesium Sulfate (Epsom Salt): Epsom salt baths are a popular way to absorb magnesium through the skin. Epsom salt baths may help relax muscles, soothe the nervous system, and promote overall relaxation.
Magnesium Oxide: This form is not included in Dr. DiNicolantonio’s list. Why? While magnesium oxide has a high magnesium content, it has lower absorption rates than other magnesium forms. It is commonly used as a supplement for individuals with magnesium deficiency but may cause gastrointestinal side effects such as diarrhea.
It's important to note that the effectiveness of magnesium supplements may vary depending on individual factors such as absorption rates, dietary habits, and specific health conditions. It's always best to consult with a healthcare professional qualified healthcare professional like a dietitian, nutritionist, integrative physician - or your health coach. We can help you select the most suitable products and determine the most appropriate form and dosage for your individual needs.