Do I Need a Magnesium Supplement?

Let’s get some basic background on what magnesium is: 

• It’s a mineral
• It's not produced in the body but needs to be attained from diet or supplements
• t’s a cofactor in more than 300 enzyme systems necessary for protein synthesis, muscle contraction, nerve function, blood glucose control, hormone receptor binding, blood pressure regulation, cardiac excitability, and more.

If the above sounds complex, simply put, magnesium is an essential foundational mineral that triggers a cascade of vital events in the body. A deficiency can lead to a wide range of dysfunctions.

Foods rich in magnesium include green leafy veggies, legumes, nuts, seeds, whole grains, avocado, and fatty fish.

It's estimated that 2/3 of the population are deficient in magnesium for various reasons:

• Agricultural techniques have led to soil depletion of this mineral, reducing the magnesium content in 'rich' foods
• Daily intake of processed foods contributes minimally to magnesium requirements
• Cooking and boiling foods can reduce magnesium content.
• Less magnesium absorption occurs with Vitamin D deficiency, which is also common.
• Certain medications reduce magnesium absorption, such as antacids, antibiotics, antihistamines, blood pressure meds, and estrogen (including birth control)
• Alcohol use can lead to excess excretion of magnesium
• Magnesium absorption is reduced with aging by up to 30%
• For more specific details, refer to PMID:2909398

Since the body does not produce magnesium, we need to get it through food or supplements. Magnesium typically stays in the body for 12-24 hours, which means it's not something to take occasionally; daily supplementation or dietary intake is necessary.

Magnesium levels can be tested, but I won't dive into the differences in testing methods and their accuracy here. However, unless you’re consuming multiple cups of magnesium-rich foods every day, you might need to supplement.

What is the Recommended Daily Allowance (RDA)?

• 320 mg for females (higher during pregnancy)
• 420 mg for males
• 130 mg for kids aged 4-8 years

Different Forms of Magnesium Supplements:

1. Magnesium Glycinate
   • Less bioavailable but may have a calming effect due to glycine
   • Supports adrenal function, restful sleep, anxiety relief, heartburn, gut health, and reducing PMS symptoms
2. Magnesium Citrate
   • Promotes healthy bowel movements and digestion regulation (some may experience diarrhea)
   • Highly bioavailable, good for muscle and nerve regulation, sleep, and may help prevent kidney stones
3. Magnesium Threonate
   • Crosses the blood-brain barrier, supporting cognitive health and memory
   • Offers mood support
4. Magnesium Malate
   • May help with chronic migraines, depression, and pain
   • Beneficial for fatigue, promoting energy production and muscle-related pain relief
5. Magnesium Taurate
   • Improves heart health and may help with hypertension
   • Useful in pregnancy for preeclampsia and eclampsia prevention
   • Encourages natural release of GABA, beneficial for sleep (200 mg recommended in the evening)

Epsom salts, which are magnesium-based, can be used for muscle and overall relaxation in a nighttime bath.

The most common forms of magnesium supplements are glycinate or citrate. Each form helps with muscle and nerve relaxation and modulation, but it's interesting to choose based on specific goals.

When shopping for supplements, look for reputable brands. I’m a fan of Thorne and personally use their Magnesium Bisglycinate and Magnesium Citramate. You can find them here: Click Here or use code CarolineP15 to save 15%.

Alternatively, I opt for Dr.'s Best Magnesium Glycinate, available here: Click Here

I generally take 200mg of glycinate and 200mg of Magnesium Citrate.

Please remember, this is not medical advice but educational content for you to learn more and make decisions with your healthcare provider. If you have other health conditions or prescription medications that could interact, please check with your provider or pharmacist for individual recommendations.

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Cheering you on ♥️
- Caroline Packard, DPT