Which Magnesium Do I Choose?
Let’s talk MAGNESIUM.
Which magnesium is right for me?
Well, that is a loaded question and a not-so-simple answer!
Most people are told magnesium is great for you, so they buy it and start taking it but have no idea if they gain any benefit oftentimes.
Not every form of magnesium is the same. Different forms of magnesium are absorbed differently, target different tissues, and can, therefore, have different effects on the body.
First, let’s talk about what magnesium is. Magnesium is an essential mineral required for our body to function daily.
Magnesium makes up a large part of our bones and is essential in more than 300 cellular reactions. It is primarily stored in your skeleton and soft tissue. Magnesium is also required for appropriate calcium and potassium absorption in the body, so when you take a supplement with just calcium or potassium, you will usually find magnesium in it also (or at least it should have it in there!).
Magnesium is found in most of our foods. It is found primarily in high-fiber foods, legumes, whole grains, vegetables such as broccoli, dark leafy greens, nuts (particularly almonds), and seeds. It is also found in dairy, meats, chocolate, and even coffee. For those of you in different parts of the world, hard water contains large amounts of magnesium, as this is part of what makes water ‘hard’.
Magnesium deficiencies are common in the US and more prevalent among women.
Why do we get deficiencies?
Magnesium deficiency occurs because we are not eating nutrient-dense foods. Foods are often processed to the point that nutrients are degraded or grown on poor-quality soil. We also lose about 80% of the magnesium content in grains when we refine it. It can also occur when we drink lots of alcohol, have high stress, severe and prolonged diarrhea or vomiting, congestive heart failure, pancreatitis, particular medication usage, or other disorders that cause malabsorption in the GI system.
How many people do you know that have lots of stress in their lives and eat lots of processed foods and drink alcohol to cope? Exactly.
Some symptoms that can occur when you are low in magnesium include
anxiety
depression
fatigue
insomnia
irritability
panic attacks
muscle cramps
chest tightness or heart palpitations
headaches
brain fog
An overt deficiency in magnesium can contribute to health conditions such as osteoporosis, diabetes, and other cardiovascular diseases.
For proper magnesium absorption, the body needs adequate vitamin D and parathyroid hormone.
If your vitamin D or PTH, parathyroid hormone, status is low or impaired, you are at a higher risk for magnesium deficiency. Adequate blood testing can check and monitor both of these.
People mostly use magnesium orally to treat
stress and anxiety
constipation
muscle cramping
allergies
hypertension
elevated cholesterol
slow metabolism
acid reflux
chronic fatigue syndrome
ADHD
When applied topically, it can be used to treat skin ulcers, boils, and wound healing.
It is also effective for treating seizures, acute migraines, and COPD when applied intravenously or directly into the vein.
Now, the type of magnesium, the dosage, and the way you take it are essential in alleviating the symptoms or medical conditions you experience.
Of course, the BEST way to get your magnesium is through your diet, but when we are deficient, we often need that extra boost to increase our body’s magnesium levels back to normal. It is always beneficial to test your magnesium levels to see if it really is the root cause of your ailments, but it can be supplemented safely without testing when taken at adequate dosages.
According to the National Institutes of Health, the average adult is recommended 350mg per day and for children ages 1-3: 65mg per day, ages 4-8: 110mg per day and ages >8 the dosage is the same as adults. Now, everyone’s tolerance level and health status are different, so know that these are general recommendations based on the general population and not meant for each individual. If you increase above these amounts, do so slowly and watch out for symptoms such as diarrhea, hypotension, nausea, vomiting, and increased heart rate.
Now, we move on to the different types of magnesium. Each type has a different amount of elemental magnesium present, which is important to consider when consuming a magnesium supplement. Product labels will outline this in their ingredients list.
There is some overlap with different forms of magnesium, yes, but what I have created is a simplified source for you to go to when you are in doubt based on effective clinical studies over the years.
Different types of magnesium target different parts of the body
Top choice (but not really) for heartburn and constipation= MAGNESIUM OXIDE. I put this one first because this is the most predominant magnesium in the supplement section. This is mainly because this is cheap and easy magnesium to make, and most studies use this form. It is not as bioavailable as others because the absorption rate in the body is low. Please keep reading below to find better magnesium choices for these conditions. You also run a higher risk of diarrhea from this form than others.
Top choice for elevated cholesterol, depression, type 2 diabetes, oral detoxification, and low stomach acid = MAGNESIUM CHLORIDE. This form is well tolerated and has a high absorption rate orally. It also absorbs well through the skin when applied topically.
The top choice for altitude sickness, constipation, and migraine headaches = MAGNESIUM CITRATE. This form is given to you before a colonoscopy to stimulate the bowels to evacuate before the procedure. It can cause diarrhea at lower dosages than other forms, so be conscious about your dosage.
Top choice for stress relief and improving sleep = MAGNESIUM GLYCINATE. Magnesium glycinate does not cause a laxative effect and is well absorbed when taken orally for stress and sleep.
Top choice for topical stress relief and sore muscles and applied via IV and injection for seizures, chronic fatigue syndrome, asthma, and COPD = MAGNESIUM SULFATE. This form is also known as Epsom salts and people commonly use this in baths and scrubs. This form, when added to injections, can also help with low serum magnesium levels and fatigue.
Top choice for type 1 diabetes-induced low magnesium and joint pain = MAGNESIUM GLUCONATE. This form is also the most recommended when taken orally, for low serum magnesium levels, referred to as clinical hypomagnesemia.
Top choice for an energy boost and muscle cramps = MAGNESIUM MALATE. This form is well absorbed and has a high bioavailability of elemental magnesium.
Top choice for cellular function, cardiovascular health, and athletic performance = MAGNESIUM OROTATE. This form of magnesium is newer to the market and more studies are being conducted at this time.
Top choice for GERD, or acid reflux, and osteoporosis = MAGNESIUM HYDROXIDE. A few studies indicate its positive effects in fibromyalgia-related pains.
Other forms you may see but are less known because there are fewer clinical studies available:
Magnesium carbonate: been known to treat GERD but not ideal as it is less absorbable than other forms.
Magnesium threonate: studied for its effects on memory retention and lowering anxiety.
Magnesium aspartate: some studies show positive effects on those with hearing loss, fatigue and muscle cramps when combined with potassium aspartate. This form has a high absorption rate.
Magnesium trisilicate: has a slow onset and long duration of activity in the body. Some studies show it is helpful for those with GERD but it is not absorbed well.
Magnesium taurate: for acute illnesses such as colds and flu as well as stress.
Magnesium lactate: little research shows what conditions this form is most effective but it has a high absorption rate.
You may also see a magnesium label for “bone health” and different forms of magnesium in the ingredients list in the magnesium section. This is good! This company is providing a few other forms of magnesium that have been studied to improve your bone health, all in one product.
If you have poor GI absorption, powdered versions would be ideal, as capsules may not break down in time for your body to absorb them before they reach the large intestine.
Please note that supplemental magnesium can interfere with certain medications, so please consult your doctor before taking it to avoid adverse effects. A good supplement company will also list where the magnesium is sourced on the label, so if you have any food allergies, please read the label thoroughly.
HERE TO EMPOWER YOU WITH THE KNOWLEDGE OF HAPPINESS AND HEALTHINESS,
DR. MEG
Disclaimer: These statements have not been evaluated by the Food and Drug Administration. There are no financial ties to any supplement companies, pharmaceutical companies, or to any of the products mentioned in this post. This post is not meant to treat, cure, prevent, or diagnose conditions or diseases and is meant for educational purposes. As always, please consult your doctor before trying any new treatments or supplements.
