Magnesium is a vital mineral involved in numerous bodily functions, including muscle and nerve function, energy production, and bone health. Multiple forms of magnesium supplements offer distinct benefits depending on the formulation. Among the highest food sources of magnesium are pumpkin seeds. (Ah ha, the pumpkin photo makes sense).
Common Forms of Magnesium and Their Benefits
Magnesium Oxide: Often used to relieve heartburn and indigestion due to its antacid properties. However, it has lower bioavailability compared to other forms, meaning it's less readily absorbed by the body. This results in a laxative effect.
Magnesium Citrate: Known for its high bioavailability due to it being an amino acid chelate (ends in -ate), making it effective for increasing magnesium levels. It also has a mild laxative effect, which can aid in relieving constipation.
Magnesium Glycinate: Combines magnesium with glycine, an amino acid that promotes relaxation. This form is less likely to cause digestive issues and is often used to address anxiety, insomnia, and muscle cramps. You may see this as bisglycinate as well.
Magnesium L-Threonate: Notable for its ability to cross the blood-brain barrier, potentially enhancing cognitive function and supporting brain health.
Magnesium Taurate: Combines magnesium with taurine, which may support cardiovascular health by aiding in blood pressure regulation.
Magnesium Chloride: This form is well-absorbed and can be used to address magnesium deficiencies. It's also applied topically in the form of magnesium oil to promote muscle relaxation and alleviate aches.
Magnesium Sulfate: Commonly known as Epsom salt, it's frequently dissolved in water to treat stress and sore muscles. Best to put 2 cups in a bathtub and soak. Some recommend this many cups per gallon, but that just seems unreasonably costly.
Magnesium Malate: Combines magnesium with malic acid, which is involved in cellular energy production. This form may be beneficial for individuals experiencing fatigue or fibromyalgia, as it can help enhance energy levels and reduce muscle pain.
Magnesium Gluconate: A magnesium salt of gluconic acid, this form is used to increase low magnesium levels and is commonly found in dietary supplements. It has good bioavailability and is also less likely to cause gastrointestinal side effects compared to other forms.
Why We Need Magnesium
The NIH estimates 30% of the United States population has a subclinical magnesium deficiency (wherein symptoms may not be observed yet), upwards of 50% of Americans are deficient, and 80-90% of certain populations may be deficient. (National Institute of Health). Ouch. Here are some reasons we want to ensure adequate magnesium.
Magnesium's Role in Gut Health
Magnesium plays a critical role in maintaining digestive health:
Muscle Relaxation: It helps relax intestinal muscles, promoting healthy bowel movements and alleviating constipation.
Hydration of the Colon: Magnesium draws water into the intestines, softening stool and facilitating easier passage.
Magnesium's Role in Thyroid Health
Adequate magnesium levels are essential for optimal thyroid function:
Hormone Production: Magnesium is involved in the production of thyroid hormones, influencing metabolism and energy levels.
Conversion of T4 to T3: It aids in converting the inactive thyroid hormone (T4) into its active form (T3), which is crucial for metabolic processes.
Other Important Functions of Magnesium
Muscle and Nerve Function: Magnesium regulates muscle contractions and nerve signals, preventing cramps and spasms.
Bone Health: It contributes to bone density and strength by aiding calcium absorption.
Energy Production: Magnesium is a cofactor in ATP production, the body's primary energy molecule.
Dosing Recommendations
So, the Recommended Dietary Allowance (RDA) for magnesium is:
Adult Men: 400–420 mg per day.
Adult Women: 310–320 mg per day.
In functional medicine, we often use higher doses upwards of 1800 mg. But this should be monitored by a clinician due to the risk of hypermagnesemia.
This can lead to adverse effects, such as muscle paralysis, weakness, diarrhea and abdominal cramping.
Choosing the Right Magnesium Supplement
Depending on a patients need we may recommend any of the following. For magnesium repletion (when one has low magnesium), using an amino acid chelated form is best.
For Constipation: Magnesium Citrate. Magnesium oxide.
For Anxiety and Sleep Support: Magnesium Glycinate.
For Cognitive Enhancement: Magnesium L-Threonate.
For Cardiovascular Health: Magnesium Taurate.
For Energy Production and Muscle Pain: Magnesium Malate.
For General Supplementation with Fewer Gastrointestinal Side Effects: Magnesium Gluconate.
Incorporating magnesium-rich foods into your diet, such as leafy greens, nuts, and seeds can also help maintain adequate levels. Unfortunately, our food nowadays has less mineral density, hence why supplementation is necessary. Magnesium is among the foundational supplements we recommend. See more recommendations for health and supplements in our Wellness Guide and get cooking with our Cookbook.
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