Magnesium: The Superpower Mineral

 If you’ve ever seen a functional medicine doctor, practitioner, or health coach, you’ve probably talked about the importance of magnesium. Magnesium is an essential mineral, meaning that our body does not make it and we need to eat foods high in this mineral and possibly supplement with more. Magnesium is needed for over 300 biochemical reactions in the body, including maintaining normal nerve and muscle functioning, supporting a healthy immune system, maintaining a healthy and steady heartbeat, and keeping our bones strong. Magnesium supports the production of energy in our cells, helps our muscles relax and recover from exercise, and promotes better sleep. Our food is not as nutrient-dense as it once was due to depleted soil, industrialized agriculture, and poor food choices, making it harder for people to consume the optimal amount of magnesium. How do you know if you need more?

Signs of a Magnesium Deficiency

loss of appetite

nausea

vomiting

fatigue

muscle cramping or weakness

sleeplessness

anxiety/depression

constipation

headaches

Many people are deficient in this superpower mineral due to eating a diet high in refined, processed foods, such as flour and sugar. Others may have a hard time absorbing it. Magnesium is further decreased in our body due to consuming alcohol and coffee, sweating, chronic stress, chronic diarrhea or menstruation, taking antibiotics and other drugs and diuretics. Some of the drug categories that deplete magnesium are acid blockers (like Pepcid), antacids (Tums), ADHD(Ritalin), blood pressure drugs (Lasix), hormones, and oral contraceptives. The best way to know if you are deficient in magnesium is to have a blood test done, especially if you are experiencing any of the above symptoms or are taking similar medications to the ones mentioned.

How to Get More Magnesium in Your Diet

Magnesium works with other nutrients, so it’s best to eat a varied diet rich in whole foods. Magnesium-rich foods include salmon, halibut, avocados, cultured yogurt, kelp, dulse, shrimp, dark leafy greens, and nuts/seeds. The RDA (minimum amount needed) for an adult is 300 mg per day. However, most of us are getting far below that amount due to diet and lifestyle. In functional medicine, the recommended dose is higher at 400-1,000 mg per day, depending on one’s individual needs. Now, which form of magnesium should you take?

Magnesium Options

Below is a comprehensive list of the most common forms of magnesium and what they specialize in.

Magnesium Glycinate: This form of magnesium is one of the most commonly used options. Magnesium glycinate is a combination of magnesium and the amino acid glycine, making this chelated, or more absorbable. It’s known to be gentle on the stomach, mitigating loose stools. Glycine supports deep, restorative sleep, and together, these two compounds promote relaxation, so best to take this before bedtime.

Magnesium Citrate: This form of magnesium is also prevalent and bioavailable. Many people like to use this to help mitigate constipation, however, some people report very loose stools if taken at high doses.

Magnesium Chloride: This is a general magnesium supplement that can also be used topically for sore muscles to aid in recovery, but there is not a ton of research to support this. It’s a combination of magnesium and chloride.

Magnesium Oxide: Because of this form of magnesium’s low absorbability, most people use this to help constipation.

Magnesium L-Threonate: This is my magnesium of choice because it is the only form of magnesium that crosses the blood-brain barrier, supporting neurological issues, such as ADHD/ADD, brain fog, anxiety, and depression.

Magnesium Malate: This form of magnesium is easily absorbable in your digestive tract and has less of a laxative effect on people.

Magnesium Sulfate: Also known as Epsom Salt, magnesium sulfate is used in baths to help relieve muscle soreness.

There are other forms of magnesium out there and I strongly suggest that you speak with your primary care physician before taking any form. Many people also stack their magnesium’s to use for different health issues.

Are you looking to add more food sources of magnesium to your diet? My Honey Salmon recipe is easy to make, delicious, and free of sugar.

This blog is not to be used as medical advice or for making any lifestyle changes to treat any medical condition in either yourself or others. Consult your physician for any medical issues that you may be having.