Magnesium 101

Are You Using the Correct One For Your Needs?

Magnesium is an essential mineral for our overall health, meaning it is required for normal body function and must be obtained from our diet or supplementation. Yet many people consume less than the recommended daily allowance (RDA) of magnesium making magnesium deficiency one of the top micronutrient deficiencies in the United States.

Magnesium and Health

About 50-60% of magnesium in our body is found in our bones, the other half is found in soft tissue such as muscle, and less than 1% is in our blood.

Magnesium is needed for many different roles and functions, including assisting in over 300 enzymatic reactions in our body. Magnesium helps regulate glucose levels and blood pressure, produce energy, form our DNA, RNA, and support detoxification. It also play a role in the active transport of calcium and potassium ions across cell membranes, which is important to nerve impulse conduction, muscle contraction, and normal heart rhythm.

Bones

Magnesium is involved in bone formation and influences the activities of osteoblasts and osteoclasts. Magnesium also affects the concentrations of both parathyroid hormone and the active form of vitamin D, which are significant regulators of bone homeostasis. Several population-based studies have found positive associations between magnesium intake and bone mineral density.

Skeletal Muscles

Magnesium is also needed to synthesize protein and help our muscles to contract and relax. Magnesium deficiency can lead to muscle weakness and cramps.

Heart

Magnesium deficiency can lead to high blood pressure, heart disease, and arrhythmias.

Nerves

Magnesium deficiency can cause numbness and tingling in our extremities.

Mitochondria

Magnesium deficiency can cause fatigue if our cells cannot efficiently produce energy.

Magnesium Deficiency Signs & Symptoms

- Anxiety

- Arrhythmias

- Constipation

- Fatigue

- High glucose/diabetes

- High blood pressure

- Migraines

- Muscle cramps/aches

- Nausea

- Numbness/tingling

- Seizures

- Weakness

Possible Causes

• Diuretics

• Proton Pump Inhibitors (PPIs) – when taken for prolonged periods, can cause hypomagnesemia

• Asthma medications – adversely affects the metabolism and urinary excretion of magnesium, depleting total magnesium levels in the body.

• Oral contraceptives – can deplete certain nutrients such as magnesium, selenium, zinc, B2, B6, B12, folate, Vitamin C, and Vitamin E. Research has shown total serum magnesium can be reduced after taking oral contraceptive pills.

• Diet – Those who eat a Standard American Diet tend to be deficient in magnesium intake. Alcoholism can also cause magnesium deficiency.

• Stress – When we are under acute stress, our bodies use magnesium to release certain neurotransmitters and hormones.

• Gut health – because magnesium is absorbed in our small intestines, maintaining proper gut health is very important. Reduced levels of many nutrients are prevalent in untreated celiac disease (CD) and Crohn’s patients.

7 Different Types of Magnesium

1. Magnesium Citrate

   1. Magnesium citrate is a form of magnesium that’s bound with citric acid. It is one of the most bioavailable forms of magnesium that is easily absorbed in the intestines. This form does have mild laxative effects; therefore, it is helpful in patients who suffer from constipation.

   2. It is mainly used to raise magnesium levels and treat constipation in higher doses.

2. Magnesium Glycinate

   1. Made from a combination of magnesium and the amino acid glycine. This form of magnesium is easily absorbed and may have calming properties. It is also one of the gentlest magnesium supplements on the stomach and usually doesn’t cause gi distress.

   2. Easily absorbed, used to raise magnesium levels and has a calming effect

3. Magnesium Oxide

   1. Is a salt that combines magnesium and oxygen and is the most common type of magnesium produced and used in supplements but has poor absorption.

   2. Mainly used for constipation. Not suitable for raising magnesium levels due to poor absorption

4. Magnesium Chloride

   1. Is a magnesium salt that includes chlorine and is easily absorbed via the digestive tract to raise magnesium levels or, topically, to relieve pain. One study showed women with fibromyalgia improved their symptoms after using magnesium chloride.

   2. Easily absorbed orally and topically. It is commonly used to raise magnesium levels and treat digestive complaints such as heartburn and constipation.

5. Magnesium Malate

   1. Includes malic acid, which occurs naturally in some foods like fruit and wine. This acid has a sour taste and is often used as a flavor enhancer. Magnesium malate has excellent absorption and can increase magnesium levels in our red blood cells. It is gentler on digestion than some of the other magnesium supplements.

   2. Easily absorbed and gentler on digestion than other forms.

6. Magnesium Orotate

   1. Is a combination of magnesium and orotic acid. It is easily absorbed because it is not broken down by our stomach acid. This type of magnesium increases magnesium levels and treats symptoms of heartburn and indigestion related to higher stomach acid levels.

   2. Easily absorbed and used to increase magnesium levels and boost heart health.

7. Magnesium Sulfate

   1. Is formed by combining magnesium, sulfur, and oxygen. It is commonly used as an Epsom salt soak.

   2. Although many people use this type of magnesium topically, there is little evidence that it is absorbed at high enough levels through the skin.

Keep Moving Forward 😊 Sarah