As a Chinese doctor specialized in functional medicine , I am no stranger to nutrient deficiencies. Unfortunately, close to 92% of people deficient in at least one nutrient. Magnesium deficiency is one of the most common.
Magnesium is responsible for over 300 biochemical reactions and plays a role in everything from your sleep quality to your heart health.
Learn more about how magnesium can help you reclaim your health.
Magnesium health benefits
Avoid : Magnesium oxide (4 percent absorption rate) and Magnesium citrate (16 percent absorption rate ).
1. Magnesium threonate (The form of magnesium I recommend)
Since this form can pass the mitochondrial membrane, research is supporting its ability as a powerful neurological support and a good option for those with depression, anxiety, or brain fog. However, this form is not as readily available in over-the-counter supplements.
2. Magnesium chloride
A combination of magnesium and chloride, this form of magnesium is water soluble making it more easily absorbed in your gut for increased bioavailability. This is a great choice for anyone with underlying gut dysfunction like leaky gut syndrome that can inhibit the absorption rate of nutrients.
3. Magnesium sulfate
A combination of magnesium and sulfate (sulfur and oxygen), you are probably more familiar with its other name - Epsom salts. Even though epsom salts can also be taken to relieve constipation, most people use them as a foot or full body soak since your body is able to absorb magnesium through the skin through what is known as transdermal absorption.
Magnesium sulfate soaks and supplementation has been shown to relax restless leg syndrome and lower inflammation.
4. Magnesium glycinate
This type of magnesium is composed of magnesium bound to an amino acid known as glycine. Since glycine has a calming effect on the body and the brain, this is a great option for anyone looking to help improve sleep and reduce anxiety. It also has a better absorption rate and has less of a laxative effect than other forms, making it the perfect choice to take more on a daily basis and to help overcome deficiencies.
5. Magnesium oil
Similarly to magnesium sulfate, magnesium oil is placed directly on the skin for absorption. This is a fantastic choice for anyone struggling with headaches or gut dysfunctions since it can soothe digestive muscles to help relieve an upset stomach.
How to get more magnesium
Pumpkin seeds, avocados, dark chocolate, almonds, and wild-caught salmon contain magnesium.
While you can get magnesium supplements at most health food stores, the absorption rate is pretty poor. This is because most magnesium supplements are primarily used for constipation relief rather than targeted health support. Moreover, there are often a lot of unnecessary added ingredients that aren’t doing your health any favors.
Types of Magnesium Supplements
Since there are so many options for magnesium supplements, you may be wondering, “Which is the best form of magnesium to take?” In this section, we discuss each type of magnesium and the benefits of each to help you make a more informed decision. Magnesium is typically combined with other ingredients in order to help achieve a more specific result by aiding in the process or making magnesium more bioavailable to your body. It is important to know the best magnesium supplement for you and the type of supplement your body needs so that you get the best results out of it. The form of magnesium supplement can affect its absorption and the dosage you should take.
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Magnesium threonate (most important)
Since this form can pass the mitochondrial membrane, research is supporting its ability as a powerful neurological support and a good option for those with depression, anxiety, or brain fog. Mate sure you're buying a supplement with this type of magnesium.
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Magnesium oxide
This is the most commonly used form in supplements but it only has a 4 percent absorption rate however even if its bioavailability is low, it still can help relieve constipation.
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Magnesium citrate
Magnesium citrate has a laxative effect because magnesium citrate helps draw water into the intestines that loosen packed stools so they are easier to pass.
It has a 16 percent absorption rate so it’s more powerful than magnesium oxide. If you suffer from chronic constipation lower dosages on a daily basis can help maintain regularity whereas higher dosages can be used for times when you need immediate relief.
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Magnesium chloride
A combination of magnesium and chloride, this form of magnesium is water soluble making it more easily absorbed in your gut for increased bioavailability. This is a great choice for anyone if you have leaky gut syndrome.
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Magnesium sulfate
A combination of magnesium and sulfate (sulfur and oxygen) better known as Epsom salts. Even though epsom salts can also be taken to relieve constipation, most people use them as a foot or full body soak.Magnesium sulfate soaks and supplementation has been shown to relax restless leg syndrome and lower inflammation.
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Magnesium glycinate
This type of magnesium is composed of magnesium bound to an amino acid known as glycine. Since glycine has a calming effect on the body and the brain, this is a great option for anyone looking to help improve sleep and reduce anxiety. It also has a better absorption rate and has less of a laxative effect than other forms, making it the perfect choice to take more on a daily basis and to help overcome deficiencies.
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Magnesium oil
Similarly to magnesium sulfate, magnesium oil is placed directly on the skin for absorption. This is a fantastic choice for anyone struggling with headaches or gut dysfunctions since it can soothe digestive muscles to help relieve an upset stomach.
Dosage
For generally healthy adults, the recommended daily intake of magnesium is around 400 to 420 milligrams for men and 310 to 320 milligrams for women. However, individual needs may differ, and it is essential to consult with a healthcare professional before starting any supplementation regimen. They can evaluate your specific health status and guide you toward the right dosage.
To determine the best dosage for you, consider that the majority of your body’s magnesium is stored in your cells and bones, not your blood, this often contributes to the inaccuracy of conventional nutrient labs.
Once you have a baseline start at a low dosage, but make sure you are listening to your body. Gradually increase your amount over time as needed.
For healthy individuals, the NIH recommends the following daily recommended amounts :
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Infants to 6 months: 30 mg
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7 to 12 months: 75 mg
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1 to 3 years: 80 mg
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4 to 8 years: 130 mg
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9 to 13 years: 240 mg
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14 to 18 years: 360 mg for women; 410 mg for men
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19 to 30 years: 310 mg for women; 400 for men
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31+: 320 mg for women; 420 mg for men
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During pregnancy: 350 to 360 mg
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While breastfeeding: 310 to 320 mg
Just remember, that even though magnesium is safe to take, large amounts could potentially cause GI upset and diarrhea.
A New Magnesium
Most brands contain unnecessary additives and fillers that can hinder all the great benefits you want to achieve from taking magnesium supplements in the first place.
Albion chelated magnesium with magnesium L-threonate the only form of magnesium proven in animal studies to cross the blood-brain barrier and boost the brain’s magnesium levels necessary for healthy cognition, long- and short-term memory, learning, and stress management.
Magnesium is essential for GABA receptors to function properly – it is a key piece in the regulation of your body’s recharge system.
Video about Magnesium :
https://cutt.ly/magnesium_video
Bibliography
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Bartell, Sharon, and Sarah Zallek. “Intravenous magnesium sulfate may relieve restless legs syndrome in pregnancy.” Journal of clinical sleep medicine : JCSM : official publication of the American Academy of Sleep Medicine vol. 2,2 (2006): 187-8.
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Kovo, Michal et al. “The Effects of Magnesium Sulfate on the Inflammatory Response of Placentas Perfused With Lipopolysaccharide: Using the Ex Vivo Dual-Perfused Human Single-Cotyledon Model.” Reproductive sciences (Thousand Oaks, Calif.) vol. 25,8 (2018): 1224-1230. doi:10.1177/1933719117737845
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Magnesium NIH. August 11, 2021. https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/#en39
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Kirkland, Anna E et al. “The Role of Magnesium in Neurological Disorders.” Nutrients vol. 10,6 730. 6 Jun. 2018, doi:10.3390/nu10060730
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Cox, I M et al. “Red blood cell magnesium and chronic fatigue syndrome.” Lancet (London, England) vol. 337,8744 (1991): 757-60. doi:10.1016/0140-6736(91)91371-z
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New, S A et al. “Dietary influences on bone mass and bone metabolism: further evidence of a positive link between fruit and vegetable consumption and bone health?.” The American journal of clinical nutrition vol. 71,1 (2000): 142-51. doi:10.1093/ajcn/71.1.142
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Starobrat-Hermelin, B, and T Kozielec. “The effects of magnesium physiological supplementation on hyperactivity in children with attention deficit hyperactivity disorder (ADHD). Positive response to magnesium oral loading test.” Magnesium research vol. 10,2 (1997): 149-56.
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Kass, Lindsy S, and Filipe Poeira. “The effect of acute vs chronic magnesium supplementation on exercise and recovery on resistance exercise, blood pressure and total peripheral resistance on normotensive adults.” Journal of the International Society of Sports Nutrition vol. 12 19. 24 Apr. 2015, doi:10.1186/s12970-015-0081-z
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Abbott, Robert D et al. “Dietary magnesium intake and the future risk of coronary heart disease (the Honolulu Heart Program).” The American journal of cardiology vol. 92,6 (2003): 665-9. doi:10.1016/s0002-9149(03)00819-1
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Abbasi, Behnood et al. “The effect of magnesium supplementation on primary insomnia in elderly: A double-blind placebo-controlled clinical trial.” Journal of research in medical sciences : the official journal of Isfahan University of Medical Sciences vol. 17,12 (2012): 1161-9.
