What to know about Magnesium
To start, some basic info about Magnesium. Many studies are showing evidence of “widespread magnesium deficiency” with nearly 2/3rds of western populations are not achieving recommended daily allowances. Which is a pretty big deal since Magnesium is an essential element required as a cofactor for over 300 enzymatic reactions!! This includes; a) Protein synthesis, b) Muscle contraction, c) Nerve function, d) Blood glucose control, e) Hormone receptor binding, f) Blood pressure regulation, g) Cardiac excitability, h) Transmembrane ion flux, i) Gating of calcium channels. It is essential for energy production! Ever feel tired… could be a magnesium deficiency, you wouldn’t be optimizing (i) ATP metabolism (adenylate cyclase) (ii) Oxidative phosphorylation (iii) Glycolysis. Last but not least it is required to Synthesis RNA and DNA.
To put it plainly, every biological reaction in your body requires Magnesium!
The average adult body contains ~ 25g of Mg, with 50-60% of it stored in the bones and the rest is stored in cellular mitochondria contained in muscles and soft tissue, especially metabolically tissues like the active heart, brain, liver and kidneys. Less than 1% of the body’s total magnesium is found in the blood, which is kept under tight control by the body’s natural buffer system.
Magnesium is the fourth most common mineral in the human body after calcium, sodium, and potassium and is the second most common intracellular cation after potassium.
Okay - you know you need it, not what?
Food that contain Magnesium
Kelp, wheat bran, wheat germ, almonds, cashews, buckwheat, brazil nuts, dulse, filberts, millet, pecans, walnuts, rye, tofu, soy beans, brown rice, figs, dates, collard greens, shrimp, avocado, parsley, beans, barley, dandelion greens, and garlic.
Problem is, just consuming foods high in Mg will not satisfying our daily needs. Why? Couple reasons. 1 ) American Agriculture practices. The industrial growing techniques have depleted the Earths top-soil, mono-cropping has prevented biodiversity of soil and spraying of fertilizers have disrupted the surrounding ecosystems and natural balance of healthy soils. and 2) Many of the available foods today are either highly processed, loaded with sugar and contain super bad fats, all of which add to the bodies increasing need for more magnesium. Certain foods can enhance intestinal magnesium absorption while others inhibit it. Stress is also is a huge factor that reduces our magnesium levels, which…. who isn’t experiencing stress multiple times a day? and 3) Our ability to absorb Mg in food is hindered by food preparations and digestive/intestinal permeability. Without any factors is estimated that oral absorption of magnesium is estimated to be 15% to 30% [s]. Then consider that as we age our bodies ability to absorb nutrients declines, add in some Inflammatory Bowel Disease [IBS/IBD] and/or celiac disease and that is sure to impair absorption of all major nutrients including micronutrients like magnesium. Also some conditions will affect your minerals status and lead to poor absorption like insufficient stomach acid and/or adrenal fatigue. Over-cooking food also may decrease the amount of magnesium absorbed from dietary sources [s].
So the next option is supplementation but when you see yourself searching at the health food store, you notice there are different forms and you’re not sure which each one is or which one could be “right” for you.
Let me give you a little breakdown.
First, there are two entry methods, orally via capsules or dermal absorption via sprays or salt baths.
Which is better?
Magnesium sulfate aka Epsom Salt
Magnesium sulfate might be the easiest and most affordable form of magnesium as you could pick up a bag of epsom salt, which is pure magnesium sulfate, at most grocery stores/pharmacies.
Soaking in a bath of epsom salt soothes sore muscles and pulls toxins out of your pores. You won’t absorb too much magnesium to replenish stores, but you’ll get just enough to feel the calming effect.
not the best option if you want to increase total body magnesium levels.
Magnesium chloride aka Magnesium Oil Sprays
Magnesium chloride “oil” comes in a spray bottle, which your body can absorb a lot of magnesium through skin. Be warned tho, magnesium oil isn’t oil at all, it feels oily because magnesium chloride is slightly more alkaline than water.
Topical magnesium spray will work well if you have digestive trouble, because you might not be able to absorb much Mg from the foods you’re consuming or you have a condition that affect your minerals like insufficient stomach acid and/or adrenal fatigue.
Fun fact, if you are low in magnesium you may notice a slight tingling or itching after you apply the spray. This is because of the blood vessels in your skin are opening up to “grab” magnesium because your body really needs it. As your magnesium levels increase, you’ll no longer itch when you spray on magnesium oil. If the itching bothers you, you can rinse your skin as soon as it dries. Most of it will have absorbed by then.
The better option to increase total body magnesium.
MAGNESIUM CHELATE (Oral Supplements)
Chelated magnesium refers to a supplement that contains elemental magnesium bound to a carrier by two or more points of attachment. In contrast, non-chelated magnesium supplements contain magnesium bound to a carrier by a single point of attachment. You want chelated Magnesium because magnesium is a highly reactive mineral. If not combined to another atom/molecule it can react with other substances until it finds one. Of the various chelated magnesiums there exits these forms:
Magnesium ascorbate
Magnesium carbonate
Magnesium citrate
Magnesium fumarate
Magnesium gluconate
Magnesium lactate
Magnesium malate
Magnesium orotate
Magnesium oxide
Magnesium aspartate* (Amino Acid)
Magnesium glycinate* (Amino Acid) (also known as magnesium bisglycinate or diglycinate)
Magnesium taurate* (Amino Acid) (also known as magnesium ditaurate)
Magnesium threonate* (Amino Acid)
Magnesium Sucrosomial** (Fatty acid)
Overall Magnesium Chelate is a form that is easily absorbed by the body and can be used for muscle building, recovery, and overall health including sleep, immune health and to reduce blood pressure [s].
Magnesium Ascorbate
This one is a buffered form of vitamin C. It is non-acidic, making it easier on the stomach. It provides all the combined health benefits of magnesium and vitamin C including energy production, immune function, metabolism support and improved muscle function [s].
Magnesium carbonate
High purity magnesium carbonate is used as an antacid and as an additive in table salt to keep it free flowing. Magnesium carbonate can do this because it does not dissolve in water, only in acid, where it will effervesce (bubble).[s]
You will also see Magnesium carbonate used as "chalk" because it is a powerful drying agent on athletes' hands in rock climbing, gymnastics, weightlifting and other sports in which a firm grip is necessary.[s]
MAGNESIUM CITRATE
Magnesium citrate has a calming effect, which makes it a great supplement to take at night. This is also the form to reach for if you want to address muscle cramps and twitches[s]. It also supports metabolic health. one study found that this form may improve blood vessel health in healthy overweight individuals.
Magnesium Fumarate
This is a magnesium molecule bound with Vitamin B6 making a compound that occurs in many plants [s]. To the plant it is essential to vegetable and tissue respiration and also functions as an antioxidant. In humans, this form is well absorbed which improves the bioavailability. It can help support optimal stress management and healthy cardiovascular, musculoskeletal, metabolic, and neurologic function [s].
MAgnesium gluconate
Magnesium gluconate is a magnesium salt of gluconate (a glucose derivative). It demonstrates a high oral bioavailability of magnesium salts [s].
What’s interesting is research results showing that gluconate blocks citrate transport into cancer cells and inhibits tumor growth in mice [s] and plays a role in reported anticancer activities!
Magnesium lactate
This is a magnesium salt with lactic acid, and has been shown to be at least twice as absorbable than magnesium oxide. It has also better retention than other inorganic salts such as magnesium sulphate[s].
MAGNESIUM MALATE
Some believe this to be the most bioavailable form of magnesium. It’s found naturally in fruits, giving them a “tart taste.” It is bound to malic acid, which helps your cells produce energy.[s]
It calms overactive nerve cells, which may help with pain by relaxing tense muscles. Some fibromyalgia patients have experienced relief when taking magnesium malate.[s]
MAGNESIUM OROTATE
While also helpful for the heart, magnesium orotate is believed to be the best form for metabolic improvements. Which is best for athletes seeking enhanced recovery, energy and performance.
Magnesium Oxide
Magnesium salt bound to oxygen. Magnesium oxide is most commonly used in treating low magnesium levels and constipation. It has also been studied for its effects on blood pressure, type 2 diabetes, and migraines [s].
Magnesium oxide absorbs with a rate of less than 4%[s]. The rest of the magnesium draws water into the intestine and then goes into the toilet in the form of diarrhea.
Magnesium aspartate
This is magnesium salt of aspartic acid (an amino acid). It displays high oral bioavailability and water solubility compared to other magnesium salts [s].
Clinical trials conducted in the 1960s that found a combination of magnesium and potassium aspartates had a positive effect on fatigue and they reduced muscle hyper-excitability[s].
Magnesium glycinate:
This form is highly absorbable and can raise your overall magnesium levels quickly. It is also one of the forms that is not likely to cause digestive trouble. With magnesium glycinate, magnesium is bound to glycine, an amino acid with a calming effect that improves your sleep quality[s].
MAGNESIUM BISGLYCINATE
Is the best form of magnesium for muscle and overall relaxation responses.
MAGNESIUM TAURATE
This one has taurine as its carrier molecule. Amino acid taurine is used by the body for cell development while helping magnesium travel in and out of cells. it's also used to create bile, which acts as a potent detoxifier. Bile helps detoxify the liver, lower cholesterol, and support the digestion of fats [s]. Taurine is involved in the metabolism of calcium and keeps brain cells in working order. It regulates the function of brain excitability in the thalamus by activating the GABA neurotransmitter. [3]
Magnesium threonate
This form readily crosses the blood-brain barrier, which means it absorbs quickly and acts fast.[s]
Research shows that it helps with learning and memory,[s][s] and may slow down age-related cognitive decline[s] In a rat study, magnesium threonate reversed Altzheimer’s disease.[s]
MAGNESIUM SUCROSOMIAL
Sucrosomial Magnesium is a highly bioavailable sucrosomial complex of magnesium oxide providing 32 percent elemental magnesium. Because the magnesium is covered by a phospholipids plus sucrose esters of fatty acids matrix, its absorption is not impacted by the presence of other nutrients, unlike conventional forms of magnesium [s].
This form of magnesium is very well absorbed. It helps you to effectively produce energy. It also supports the immune system and bone health.
Magnesium Dosage: How Much Should You Take
Most studies and practitioners suggest a dosage of 320-400 milligrams per day to improve sleep, sleep duration, and sleep quality.
Other things to consider:
To properly absorb magnesium we need a lot of it in our diet, plus enough vitamin B6, vitamin D, and selenium to get the health job done.
Each time you are trying a new supplement, magnesium especially, plan to take your first few doses when you’ll be home for the next few hours. There is potential for some digestive discomfort and extra bathroom time.
Also some people experience anxiety or racing heart when starting magnesium. If that’s the case, stop taking it and make an appointment with a functional medicine doctor to test your mineral levels and get back into balance.
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Interesting Facts
Magnesium can improve sleep quality, by stimulating GABA and melatonin productivity, as a direct mediator in sleep regulation. Research also suggests that glycine, a sleep inducing amino acid, acts as an excitatory modulator of the N-methyl-D-aspartate (NMDA), improves sleep quality and promotes healthy sleep patterns and REM cycles. Therefore, Magnesium glycinate is by far and away the best form of magnesium for high quality ZZzzs.