As part of my new Mental Health Monday initiative a couple of weeks ago on Instagram, I highlighted magnesium as a powerhouse mineral that we all need in our lives. I promised to follow up with more information on what forms of magnesium are best and what I recommend for brands. The research led me down some new paths, but I’m excited to share what I’ve learned! Please keep in mind that the body is complicated, and I’m certainly not a doctor. But there’s ample research to show how helpful magnesium supplementation can be.
First, why is magnesium so important?
Magnesium is involved in over 600 chemical processes in the body. Its presence is required for multiple bodily reactions, and we can’t survive without it. It’s involved in blood pressure management, muscle contraction, utilization of ATP (our body’s energy), blood sugar management, nervous system communication, cell function, RNA and DNA synthesis, and so much more. If you want to skip the explanation, you can scroll past.
Here’s where I took a deep dive into minerals – when we are stressed, overly acidified (like due to intense soda drinking), or supplementing with high amounts of vitamin D, our bodies utilize calcium from tissue and bone. The calcium is protective and plays a role in the processing of vitamin D. But where calcium goes, magnesium is also needed. Our bloodstream maintains a strict balance of minerals. So, basically, we all need ample magnesium to process all the stress and the vitamin D supplementation. We can certainly get minerals like magnesium from foods, but the mineral content of our food 100% depends on the how mineral-rich the soil was to begin with. With current day industrial farming practices, our foods have a lower mineral content than ever before (click link for more info). So sometimes we need to support ourselves with a bit of supplementation (often temporary or intermittent). Stress leads us to use up our magnesium stores quickly, and considering the state of stress that we are all perpetually experiencing, widespread deficiency is plausible.
Magnesium is also used in phase 1 detox pathways, which means that it’s needed to help usher heavy metals out of the body.
What are the symptoms of magnesium deficiency?
The early signs of deficiency are fatigue, constipation, muscle twitching, excess pain, nervousness, anxiety, poor memory, dizziness, food cravings, constipation, headaches, excessively smelly feet, and – fascinatingly – even hiccups.
As deficiency progresses and the body’s systems stop functioning well, symptoms advance to hyper and hypoglycemia, irritability, mood swings, muscle cramps, poor memory, PMS, osteopenia, chronic fatigue, arteriosclerosis, depression, and so much more! I’m honestly cutting the list short for the sake of time. Put simply, magnesium helps keep everything running smoothly.
Foods high in magnesium
Dark chocolate – 95 mg in 1 square
Pumpkin seeds – 190 mg in ¼ cup
Spinach – 156 mg in 1 cup
Cashews – 116 mg in ¼ cup
Black-eyed peas – 278 mg in ½ cup
Sesame seeds – 126 mg in ¼ cup
Brown rice – 52.5 mg in 1 cup
Forms of magnesium
Magnesium is usually bound to an amino acid or something else for the purpose of transportation. The secondary component is often what makes the magnesium more or less helpful, as each has its own function in the body and dictates how and where the magnesium is used by the body. And here’s the thing – if your digestion is compromised or you are lacking stomach acid (perhaps due to acid-blockers), you won’t easily be able to cleave your minerals off from the carriers. You can read more about that here. We are what we digest (not just what we eat), so optimizing digestion is important. This is why I will alway recommend doing a round of the Restart Program so that you can learn how to best optimize digestion.
Magnesium citrate
The most widely available form, this form is absorbed relatively easily. The magnesium is bound to citric acid, which causes this form to have a laxative effect. This form has an osmotic effect, pulling water into the intestines. If you struggle with occasional constipation, this is a good form for you, though you don’t want to rely on it for regular bowel movements or magnesium intake, as it could
Magnesium oxide
This is a poorly absorbed form due to the attachment to the oxide molecule but a highly concentrated dose. Due to the fact that it is slowly processed due to its molecule size, this form has an osmotic effect in the colon (ie attracting water), making it a good candidate for folks struggling with constipation and less for a targeted dose of magnesium.
Magnesium malate
This form is gentle and recommended for those battling fatigue or fibromyalgia. The malic acid that is bound to the magnesium is helpful in ATP synthesis (energy production).
Magnesium glycinate
The gentlest form of magnesium, this type does not impart any laxative effect (beyond slight relaxation of muscles). Glycine is the carrier in this case, and it is a calming amino acid and neurotransmitter. If you’re looking to calm the mind and body and to prepare for better quality sleep, this form is for you.
Magnesium chloride
This is a form of salt, where the magnesium is bound to chlorine. The chlorine is highly reactive in its binding capabilities, so this form is well absorbed (no worries about the chlorine molecule, it can bind to other minerals in your digestive tract). Sometimes this form is taken orally, though you’ll occasionally see it in topical solutions. Topical absorption of magnesium chloride has not yet been shown to boost the body’s total magnesium stores but it can help with more local muscle soreness.
Magnesium L-threonate
The latest iteration of magnesium, this form is bound to threonic acid and is easily absorbed. Due to the absorption mechanism with the threonic acid, magnesium L-threonate appears to be one of the best forms for supporting the brain and protecting it from depression and memory loss. Research is ongoing. This also tends to be the most expensive form.
Magnesium sulfate
These are epsom salts. We often dissolve this in water for soothing baths when we have body aches and sore muscles. While those baths are relaxing, they’re not a great source of magnesium. They are, however, very helpful for your detoxification pathways (thanks to the sulfur).
Magnesium orotate
Orotic acid is the carrier here, and your body actually uses it for constructing DNA, so that’s a perk. It’s easily absorbed and lacks the laxative effects of other forms.
Brands and Types of Magnesium that I would recommend
The daily recommended dose is between 320 and 420 mg, and I don’t suggest taking a ton of it because we also get some from our foods. Our kidneys (or intestines) will flush out any excess, so if you have any kidney concerns or if you’re diabetic, please speak with your health care provider before you begin any supplementation. Also, please note that some people find magnesium supplementation to be energizing, as the mineral is directly involved in energy production. You may want to try taking it in the morning to see how you feel and then eventually try your dose closer to bedtime to promote deeper sleep if you don’t find it too energizing.
Here is a list of types of magnesium that I support (and that are available on Fullscript, a site that stocks only genuine products of high quality), including the following:
Activated Magnesium by Biotics
This powder blends with water for a slightly sweet and pleasant-tasting drink. It also contains B vitamins, beet juice, and taurine, all of which support the efficacy of magnesium.
Optimal Magnesium by Seeking Health
This one is a pill with a blend of dimagnesium malate and magnesium lysinate glycinate chelate. I trust this brand and have been taking this particular one for quite a while.
Neuromag by Designs for Health
This is the brain-health formula (containing L-Threonate) from another trustworthy brand. Threonate is pricey compared to other forms, but if you’re up for experimentation, go for it!
CMP by Biotics
This contains calcium, magnesium, and potassium in an appropriate ratio to help remineralize your body. Sometimes muscle cramps are not just due to a magnesium deficiency, as minerals work together. If you’re having muscle spasms or menstrual cramps despite taking a magnesium supplement, this could possibly fill in any missing minerals.
Topical Magnesium Options
Topical application bypasses the liver and digestive processes and can provide faster or better absorption. Here are the forms I recommend for topical use to help boost tissue magnesium:
Magnesium oil: apply or spray on skin, allow to dry, then wipe off with a warm cloth. Please note that some experience itchy skin with this method, until the tissue magnesium stores are replenished
Magnesium lotion or body butter: apply to skin daily (recommended on feet)
Dead Sea salt baths: mix ⅓ cup dead sea salt, ⅓ cup baking soda, and ⅓ magnesium chloride flakes in a warm bath. The baking soda enhances magnesium absorption, and the sea salts have a beneficial mineral profile that includes magnesium. This form is especially recommended for anyone feeling super burnt out.
Hair Tissue Mineral Analysis Testing
So with all of this complex information, if you actually want to know what’s going on with your body before buying any supplements, you can purchase a hair tissue mineral analysis (HTMA) test. This is a new testing option I am really excited to share with you. HTMA tests use hair as a sample of body tissue to analyze the distribution and ratios of various minerals and metals. The mineral levels and their respective ratios can shed light on a number of health situations (low energy, chronic fatigue, hyperglycemia or hypoglycemia, heart palpitations, muscle cramps, immune dysfunction, low thyroid function, and more) that are controlled by mineral balance.
Upon purchase, I send out a test kit that you mail in to the lab with a hair sample. The results get sent to me within a week or two, and then I write up an extensive analysis with findings and dietary & lifestyle recommendations. I will send you the written analysis and will hop on a 20 minute call to review the results and suggestions with you. If this is something that interests you, you can sign up here.
On that note, I think I’ve likely inundated you with tons of info. I hope you find it helpful. Thank you for the opportunity to serve you with my research and love of nutrition. Here’s to good health!