During the last 50 years, several studies show that magnesium is a crucial nutrient. It supports many functions within the body. It is one of the most abundant minerals. And is essential for optimal health and well being. Magnesium plays a role in regulating more than three hundred different biochemical reactions in the body. Particularly reactions that involve generating energy or ATP. An important trace element, or mineral, it functions like that of a spark plug in your vehicle. It sets off a chain of reactions. Deficiencies in magnesium can alter how your body works in many different ways. In this article, we will talk about its functions, the more suggested forms to take, and symptoms of magnesium deficiency. Allowing your body to be low on magnesium can have devastating effects on the quality of your life.Magnesium plays a role in regulating more than three hundred different biochemical reactions in the body. Click To Tweet
Why This Mineral Is Vital
Drugs That Deplete Magnesium Levels
Antibiotics - Amoxicillin, Azithromycin (Z-Pak), Cefaclor, Levaquin, Cipro, Tetracycline, and more
Antacids - Tums, Rolaids, Mylanta, Maalox, Alka-Seltzer, baking soda, Phillips’ Milk of Magnesia
Acid Blockers (PPIs) - Tagamet, Nexium, Pepcid & Pepcid Complete, Prilosec OTC, Zantac, Protonix
Statins for cholesterol, hypertensive for blood pressure, corticosteroids, diuretics, stimulants, neuroleptics and antidepressants are among the many other drugs that can contribute to magnesium deficiencies as well as other nutrient depletions in the body (5)(6).
Misc. - alcohol, excess/prolonged calcium supplementation, estrogen dominance, high cortisol levels, high-sugar diet.
Foods That Contain Magnesium
Dark leafy greens - swiss chard, spinach, kale, arugula, collard greens, mustard greens and turnip greens
Avocados - a rich source of magnesium. At half an avocado you receive approximately 20mg of Mg (7)
Nuts/Seeds - Almonds, pistachio, Brazil nuts and macadamia nuts boast a load of nutrition (8)
Wild caught fish - mackerel, salmon, sardines, herring
Himalayan pink sea salts
Why are so many lacking in magnesium? There are 5 possible main reasons for this:
Medications that deplete magnesium
Soil depletion from conventional farming practices
Leaky gut (malabsorption), Celiac, Crohn’s, Ulcerative colitis
Not supplementing with quality magnesium
Signs and Symptoms of Magnesium Deficiency
Let's take a look at some of the most identifying signs and symptoms of magnesium deficiency.
Signs of deficiency include but are not limited to:
- Poor cognitive processing
- Headaches and migraines
- Constipation and related IBS disorders
- Fatigue (physical, mental/emotional) (13)
- Muscle spasms and cramping
- Chronic pain
- Heart arrhythmias
- Mood and behavioral disorder
As you can see, magnesium is essential for the health of your entire body.
Some other signs of low magnesium are:
- Muscle twitches and cramps (many people tend to think this is due to potassium but it’s probably magnesium)
- Numbness and tingling
- Osteoporosis (poor calcium to magnesium balance)
- High blood pressure
- Heart palpitations
Testing & Supplementation
Magnesium RBC Testing
Magnesium & Its Many Forms
If you are looking to optimize your health by taking magnesium, it is important to understand which form is best.
- Magnesium Citrate - Inexpensive and works great for constipation and can be used more long term to help with bowel regularity.
- Magnesium Oxide - absorbed very poorly and often offered by doctors and pharmacies. Inexpensive, but is helpful to loosen stools for immediate relief of constipation. I do believe there are more superior forms than magnesium oxide for constipation relief in long term use like the citrate mentioned above.
- Magnesium Taurate - an excellent form for hypertension and cardiovascular problems and camping the nervous system(14,15)
- Magnesium Malate - contains malic acid, a weak organic acid found in fruits and veggies, especially apples. This form makes it readily soluble in the body. Malic acid is a key component of several energy-making chemical reactions in the body. Researchers have used the malate form successfully to treat chronic fatigue, pain, insomnia and fibromyalgia.
- Di-magnesium Malate - increases the amount of magnesium available to the body and has the same properties as magnesium malate.
- Magnesium Bisglycinate - arguably the safest and most effective at taking long term and correcting magnesium deficiency. This form is chelated for greater absorption and is attached to the amino acid glycine.
- Magnesium L-threonate - The only form to cross over the BBB (blood-brain-barrier) and aid in brain health. This form has been shown to help prevent brain degeneration from aging and protect the brain from Alzheimer’s disease. It has even shown to reverse cognitive deficits in Alzheimer’s diseased rat models (16)!
While there are several forms, three great forms we recommend are malate, bisglycinate and L-threonate. Aiming for 400-600mg daily and achieving an optimum level of 4.2-6.8mg/dL on an RBC test is the goal!
Why We Believe Magnesium Is Essential for Everyone
Take a few minutes to watch this video! While magnesium has its many benefits, we do believe that this superstar mineral should be in your top 5, as it is in our Core 4 of supplements that we recommend for everyone over 25! To learn more about utilizing the Core 4 Program click here. Remember it may help optimize the following:
- Balancing blood sugar
- Stabilizes cortisol
- Improves GABA levels
- Reduces brain inflammation
- Alleviates symptoms of depression
- Cellular energy production
- Optimal circulation and blood pressure
- Relaxed nervous system
- Relaxed muscles and pain relief
- Helps to balance calcium and bring density to bones
- Improves sleep and so much more!
Optimize your health by adding this vital supplement to your daily regimen of nutrition along with eating healthy foods!
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- Nutrients Sept 2015
- Open Heart BMJ Jan 2018
- Georgetown University HPI
- Jigsaw Health
- Dr. David Perlmutter
- Critical Reviews of Nutr & Sci May 2013
- Nutrients July 2010
- Natl Inst. Health
- Nutrients Dec 2018
- Nutrients Sept 2018
- The Lancet Mar 1991
- Journal of Trad. & Compl. Med
- Journal of Diet Suppl.
- Molecular Brain Sept 2014