With so many magnesium supplements on the market, you may find yourself asking “what magnesium supplement is right for me”? That’s why we created this reference to help you gain a better understanding of which magnesium form may work best for you based on your individual needs.
The benefits of magnesium can seem endless. Improving muscle pain, sleep quality, energy production and nutrient absorption are just some of the ways magnesium benefits the body. It’s also an important electrolyte and dietary mineral that can be found in our muscles, organs, bones, and teeth and absorbed mainly in the small intestine and brain.
The problem is, next to calcium, vitamin A and vitamin D, magnesium has the highest prevalence of deficiency in Canada. The good thing is, Magnesium deficiency can be corrected with a healthy balance of diet, lifestyle, and supplementation.
Why is Magnesium Supplementation so Important?
Let’s start with the simple task of understanding what exactly magnesium is. Magnesium is a cofactor for over 300 metabolic reactions in the body. It also cannot be produced endogenously (within the body) and needs to be obtained through diet, and in some cases, supplementation.
Magnesium benefits include:
- Keeps calcium dissolved in the blood (which can be very helpful for lowering the risk of kidney stones)
- Supports muscle and nerve function
- Relaxes the smooth muscle of the digestive system which can help with digestive issues
- Supports blood pressure regulation
- Assists in Fat and Carbohydrate metabolism which affects energy production
- Supports blood sugar regulation
- Improves sleep quality
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// Magnesium food sources // #Magnesium deficiencies can come in the form of muscle cramping and twitching. In the case of a #ketogenic diet, the keto flu can occur from a loss of electrolytes, particularly #sodium, #potassium, and #magnesium. Magnesium supplementation is the easiest way of correcting these deficiencies, but what food sources are high in Magnesium? Foods such as hemp seeds, pumpkin seeds, swiss chard, mackerel, chia seeds, and dark chocolate. Including these foods is a great way to get a sufficient amount of magnesium into your diet along with other varieties of micronutrients. #PlatinumNaturals #WholeFoods #eatwellbewell #healthyeatinghabits #eatgoodfeelgood #holisticnutrition #functionalmedicine #magnesiumfoods #healthynutrition #healthyfoodtips
What are the reasons for deficiencies?
Some of the lifestyle reasons that contribute to magnesium deficiencies include less than optimal diets that are high in processed foods and low in magnesium-containing foods (leafy greens, nuts, and seeds). Poor gut health also contributes to magnesium deficiencies as nutrient and mineral absorption is also affected by gut permeability. Agricultural and environmental factors also play a part in magnesium deficiencies as soil depletion has contributed to lower levels of magnesium in our foods.
Foods High in Magnesium
- Leafy Greens (Spinach, Swiss Chard)
- Pumpkin Seeds, Cashews, and Almonds.
- Summer Squash
- Sesame Seeds
- Dark Chocolate
- Black Beans
- Whole Grains
Popular Forms of Magnesium
Listed below are some of the common forms of magnesium you would find on store shelves:
Magnesium Citrate: Magnesium citrate is a highly bioavailable form of magnesium that is targeted for constipation related symptoms. It’s absorbed faster by the body but tends to be excreted by the body just as fast. Citrate forms of magnesium can cause loose stools at higher doses and don’t absorb and saturate the same way an amino acid-based magnesium bisglycinate would.
Magnesium Bisglycinate: Magnesium Bisglycinate is a chelated mineral, which means that this form of magnesium is attached to an amino acid (in this case, glycine). Magnesium bisglycinate tends to absorb more effectively and build up gradually in the body with continued use making it a great option for correcting a deficiency as saturation is more consistent with magnesium bisglycinate. Increased absorption is due to its ability to lower the pH in the intestine to improve passive transport across the wall of the intestine. Platinum Naturals carries a high bioavailable form of magnesium bisglycinate. This form also makes a great option for
Quick Fact: Have you ever seen “elemental magnesium” written on the bottle of your magnesium supplement? Elemental magnesium refers to the actual amount of magnesium in the supplement you are taking.
Magnesium Malate: This form of magnesium is paired with malic acid and is studied to have positive effects on ATP production as malate serves as a cofactor for cellular energy production in the Krebs cycle. Studies have also shown positive effects on pain management making this a great option for populations suffering from fibromyalgia and chronic pain conditions.
Magnesium Oxide: Considered the cheaper option of magnesium supplementation, Magnesium oxide has been documented to have poor absorption rates as the solubility of magnesium oxide in water is low. This form of magnesium is still an affordable option for people looking to address constipation issues but keep in mind that higher doses of magnesium oxide are also associated with loose stools and bloating.
Magnesium Threonate: Magnesium threonate has been studied for its positive effects on cognitive function by its ability to increase synapse function and density. This is due to magnesium threonate’s ability to effectively cross the blood-brain barrier and increase brain concentrations of magnesium which leads to improved learning and memory functions of the brain.
How to Take Magnesium…
The thing to keep in mind about the absorption of magnesium is that it’s highly dependent on the need within the body. However, we can’t blindly supplement with any dose. As a general range, dosages of magnesium range anywhere from 200-400mg. As just mentioned, the amount of magnesium absorbed in the body will vary from person to person depending on the individual’s magnesium status in the body. The easiest way to know if you’re taking too much will be based on bowel tolerance.
Generally, bedtime is an ideal time for magnesium supplementation due to its calming effects. Magnesium supplementation makes a great addition to your nighttime routine and can help in signaling the body that it’s time for bed from a physiological and habitual perspective.
See below the Recommended Dietary Allowances for Magnesium.
Finally, when it comes to choosing the right magnesium supplement, consider the following:
- The form of magnesium (base this on your individual needs) and quality of the product – Look for clean products that don’t contain fillers or additives that can affect the effectiveness of the supplement.
- Dosages (in this case, elemental magnesium). The actual amount of magnesium in a supplement can be significantly lower when combined with fillers.
- Third-party testing of products. Opt for reputable brands with high testing standards.
- https://www.ncbi.nlm.nih.gov/pubmed/15692166 (Magnesium and Hypertension)
- https://www.ncbi.nlm.nih.gov/pubmed/8091358 (Insulin Secretion and Magnesium)
- https://lpi.oregonstate.edu/mic/minerals/magnesium (Energy Production and Magnesium)
- https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/ (Alcoholism and Magnesium Deficiency)
- https://www.ncbi.nlm.nih.gov/pubmed/8587088 (Fibromyalgia and Magnesium Malate)
- https://www.ncbi.nlm.nih.gov/pubmed/15930481 (C-Reactive Protein and Magnesium status)
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4172865/ (Threonate and cognition)
- https://www.sciencedirect.com/science/article/pii/S0028390816302040 (Threonate and Synapse density)
- https://www.ncbi.nlm.nih.gov/pubmed/15724866 (Magnesium and Metal Accumulation)
- https://www.canada.ca/en/health-canada/services/food-nutrition/food-nutrition-surveillance/health-nutrition-surveys/canadian-community-health-survey-cchs/canadian-adults-meet-their-nutrient-requirements-through-food-intake-alone-health-canada-2012.html#a331 (Canadian Magnesium Deficiency)