What is it Good for & What are the Best Magnesium Supplements?

 

Given the paucity of magnesium in today’s foods, magnesium supplementation is a good idea for most adults. Here is an article that highlights what is magnesium, benefits, symptoms of deficiency, supplements and much more.

What is Magnesium, What is it Good for & What does it do for your body?

Magnesium, (atomic number 12 on the periodic table), is the fourth most abundant mineral and the eleventh most abundant element by mass in the human body. Magnesium is also one of seven essential macrominerals, which means we need to consume it in relatively large amounts every day. This is key because magnesium plays a central role in over 300 enzymatic reactions in the body, as well as is directly involved in muscle contraction, and nerve function, DNA replication, maintaining bone and teeth structure, balancing calcium, potassium, and sodium, regulating blood pressure, supporting immune function, and many others. Magnesium is also essential to the production of glutathione – our body’s master antioxidant – which is critical for maintaining health, protecting the body’s cells and tissues against free radicals, and toxins, and promoting longevity.

The best sources of magnesium include nuts, legumes, tofu, seeds, and whole grains. Other high magnesium foods include fatty fish, bananas, and leafy green vegetables.

Magnesium Deficiency

Research over the last couple of decades tells us that the magnesium content in fruits and vegetables has dropped drastically in the last fifty years, and about 80% of this metal is lost during food processing. As a consequence, a large percentage of people across the world do not meet the minimum daily magnesium requirement. In fact, magnesium deficiency is said to affect over 40% of the Canadian population. In turn, this deficiency is known to result in chronic inflammation, which is the root cause of a wide range of mental and physical health problems from metabolic diseases such as heart disease, diabetes, and stroke, to cognitive impairment, and many others. Dire consequences indeed.

While the most obvious cause of magnesium deficiency is soil depletion and food processing, other factors such as digestive diseases like Crohn’s disease, celiac disease, and leaky gut - which can all cause malabsorption of minerals, including magnesium - as well as various chronic health conditions, and the use of medications that reduce mineral absorption from the foods we consume. Those on diets that restrict a wide range of foods (keto being a key one), can also severely deplete magnesium.

Symptoms of Magnesium Deficiency

Some tell-tale signs you might be low on magnesium or have magnesium deficiency include:

·       Abnormal heart rhythm

·       Coronary spasms

·       Cramps, muscle contractions, and tics

·       Loss of appetite

·       Nausea

·       Numbness & tingling in the extremities

·       Personality changes (agitation, anxiety, irritability, confusion, asthenia, sleeplessness…)

·       Tiredness

·       Vomiting

·       Weakness

Long-term magnesium deficiency can compromise :

·       Brain Health & Cognitive function

·       Compromised Digestion/GI conditions

·       Nerve and Muscle function

·       Heart Disease

·       High Blood Pressure

·       Loss of Bone Density/Osteoporosis

·       Type 2 diabetes

Magnesium Supplements to the Rescue

Given the paucity of magnesium in today’s foods, magnesium supplementation is a good idea for most adults. In fact, many healthcare practitioners include magnesium as part of the foundational supplements you should be taking every day to support and protect general health and wellness, along with vitamin D, a good quality multivitamin, probiotics, and omega-3s. Arguably, adaptogens and NAC should also be a part of your daily essentials, but that is a discussion for another article.

Types of Magnesium Supplements

Magnesium is one of the most widely available and used vitamin supplements on the market, and can be easily purchased from your favorite online retailer, or friendly neighborhood vitamin store. Magnesium supplements come in a wide range of forms, including magnesium citrate, chelate, glycinate, oxide, chloride, malate, hydroxide, threonate, and others, offered in a range of formats such as capsules, tablets, powders, liquids, chewable tablets, gummies, and even convenient sprays. Magnesium also frequently comes combined with its natural partner calcium, in supplements that promote bone strength, mood, immunity, blood sugar regulation and sleep quality.

While each form of magnesium will offer distinct benefits, the best form of magnesium supplement for you will be dictated by your current state of health, your digestive function, as well as the purpose for which you are taking it. For instance, magnesium carbonate, chloride, gluconate, and oxide are all known to cause loose stools or diarrhea, so may be most appropriate to address constipation or irregular bowels, but are perhaps not ideal to boost your overall magnesium levels, or prevent deficiency.

Benefits of Magnesium Supplements

Magnesium supplements are generally recommended for:

·       Boosting Exercise Performance

·       Combating Anxiety and Depression

·       Enhancing Digestion

·       Improving PMS Symptoms

·       Preventing Migraines

·       Protecting Heart Health/Improving Blood Pressure

·       Reducing Inflammation

·       Promoting Bone Health

·       Improving Sleep/Insomnia

·       Soothing Pain Conditions  

·       Supporting Healthy Blood Sugar Metabolism/Improves Insulin Resistance

Final Thoughts on Magnesium Supplements – How Much to Take, When to Take, & Potential Side Effects

So, we've established that not only is magnesium good for you, but much more importantly, it is essential to maintaining your overall health, wellness, and longevity. So, how much magnesium should you be taking? Generally, the dose will be somewhere in the 250-750 mg daily range, however, clinical doses may be higher as recommended by your health care practitioner. 

While you can take your magnesium supplement at pretty much any time of day, if you suffer from sleep difficulties or insomnia, taking it 30 minutes before bed (or taking one dose before bed) is ideal, because it will promote restful sleep. As a side note, for sleep support, 500mg is typically the dose that is recommended. 

One thing to know about magnesium supplements is that at doses upwards of 600 mg, roughly 20 % of people can experience loose stools or diarrhea. Of course, this side effect can be mitigated by the form of magnesium you choose (magnesium glycinate for instance does not typically cause GI issues), but some people remain prone to this side effect. This is why it’s often recommended to stay in the 300 – 400 mg range, and if you need a higher dose, to simply split into two or three doses spread throughout the day.

It's also worth mentioning that a high intake of supplemental magnesium (above the recommended dose range) can cause gastrointestinal problems, such as diarrhea, nausea, or cramping.