Wellness From Within Blog

Magnesium is a vitally essential mineral that is used for over 300 reactions in the body. Nearly every cell in your body needs magnesium to function properly. From regulating muscle contractions to helping DNA and RNA synthesis, magnesium is considered an essential mineral. Because magnesium is so important, when you’re low on magnesium, there can be a number of health consequences such as fatigue, muscle cramps, weak bones, migraines and brain function issues. It’s important to understand how magnesium works and how to make sure you’re getting enough of it.

Can I tell if I have Low Magnesium with a Blood Test?

It is difficult to determine your actual magnesium levels through a blood test. This is because less than 1% of your magnesium is stored in your blood. More than half of your magnesium is stored in your bones. Osteoclasts and osteoblasts are the cells that build and repair bones and they both need adequate magnesium to function properly. Medical professionals are often forced to rely on recognizing the common symptoms of magnesium deficiency while working with patients to rule out other causes of these symptoms.

Here are Five of the Most Common Symptoms of Low Magnesium:

1.   Craving chocolate – dark chocolate is high in magnesium and some people crave chocolate when they are low on magnesium.   

2.  Muscle cramps – low magnesium can cause muscle cramps and spasms. 

3.  Fatigue – one of the first signs you may be low on magnesium can be low energy and fatigue.

4.  High blood pressure – there is an inverse relationship between magnesium and blood pressure; if you have low magnesium, you are at greater risk for elevated blood pressure.

5.  Low Mood – low magnesium can contribute to feeling down or anxious.

Why is Magnesium Deficiency So Common?

Over half of the US population does not get enough magnesium in their diet, causing American adults to suffer from widespread magnesium deficiency. Another reason magnesium deficiency is so common is that magnesium is difficult to absorb, especially as we get older. Many processed foods lose their magnesium potency and even the soil used to grow fruits and vegetables does not contain the same amount of magnesium as it did years ago. Phosphate-based fertilizer is used by farms on the food we eat. These fertilizers reduce the magnesium content of the soil, leading to vegetables and fruits that have far less magnesium content than the same foods had in years prior.

Top 5 Magnesium-Rich Foods:

To boost your magnesium intake, consider incorporating these foods into your diet:

1.   Pumpkin Seeds: High in magnesium per ounce.

2.  Chia Seeds: Packed with magnesium.

3.  Almonds: A nutritious snack with a good magnesium content.

4.  Cashews and Peanuts: Both are rich in magnesium.

5.  Green Leafy Vegetables: Spinach and other greens, along with whole grains like oatmeal, provide 9-15% of the FDA's recommended daily value.

7 Key Benefits of Magnesium:

Adequate magnesium levels offer numerous health benefits, including:

1.  Bone Health: Magnesium is vital for bone metabolism, as over half of the body’s magnesium is stored in bones. A deficiency can increase the risk of age-related bone issues.

2.  Restful Sleep: Magnesium supports sleep quality and has been shown to increase melatonin production, helping you fall asleep faster.

3.  Heart Health: Low magnesium levels are linked to cardiovascular problems. Supplementing can improve cholesterol levels (LDL, HDL, triglycerides) and support overall heart function.

4.  Muscle Mass and Recovery: Magnesium is essential for skeletal muscle health, helping reduce age-related muscle mass loss and soreness after exercise.

5.  Inflammation Reduction: Magnesium can help alleviate muscle aches by reducing inflammation. Studies show it may lower C-reactive protein (CRP) levels, indicating decreased inflammation.

6.  Mood and Nervous System Support: Magnesium supports neurological function. Low levels

are often found in individuals with neurological disorders, and magnesium supplementation may help alleviate anxiety and reduce migraine frequency.

7.  Energy Production: Magnesium is crucial for energy production and the synthesis of DNA and RNA. It also aids in the transport of calcium and potassium, which are vital for nerve impulse conduction and muscle contraction.

Supplementing with the Right Kind of Magnesium is Crucial:

Magnesium oxide is one of the most common and affordable forms of magnesium supplements. However, it has low bioavailability, meaning your body can absorb only a small amount, which limits its effectiveness for increasing cellular magnesium levels. Additionally, it often causes unwanted laxative effects, which might be helpful for those looking to support regular bowel movements but isn’t ideal for boosting magnesium in the body. In contrast, magnesium citrate offers better absorption, though it also comes with a similar risk of causing diarrhea, especially for those who don’t need digestive relief. On the other hand, magnesium glycinate stands out as one of the most bioavailable forms. It allows for better absorption with fewer side effects, making it a great option for those seeking to enhance their magnesium levels without the discomfort. Depending on what health benefits you would like to achieve along with Magnesium supplementation, you have different options and types of Magnesium to supplement with.

How Many Different Magnesium Types are there?

Understanding the various forms of magnesium can help you choose the right supplement for your needs. Here are the main types of magnesium to consider for different health issues:

1.  Magnesium citrate: A pretty standard and lower cost form of magnesium, bound to citric acid.

           Often found in low quality supplements

mixed with unnecessary binders and additives. However, it can be good for those with digestive issues and migraines. additives.

2.  Magnesium oxide: You’ll also tend to find magnesium oxide in some lower quality supplements and as an over-the-counter laxative. Magnesium oxide can be pretty harsh on the gut, so dose carefully if you decide to use it. But if constipation is an issue for you, mag oxide may be just the ticket. Pair with another type of magnesium for better systemic bioavailability.

3.  Magnesium sulfate: More commonly known as Epsom salts. Magnesium sulfate promotes

muscle relaxation and general calm. Great if you like a soothing bath or foot bath in the evenings, and great for kids who don't like oral supplements.

4.  Magnesium chloride: A salt form of magnesium often found in liquid and topical applications, such as oil spray or lotion. This is the type of magnesium often used in liquid

magnesium supplements.

5.  Magnesium glycinate: Magnesium combined with glycine, known to be one of the more calming forms of magnesium intended to promote sleep and nervous system regulation.

6.  Magnesium bisglycinate: Good form of magnesium for most people, it is a calming form of magnesium with great bioavailability and does not have a laxative effect. Can be good for

           those with digestion issues since it         

           doesn’t need stomach acid to absorb.

7.  Magnesium malate: Mag malate is one of the few more energizing forms of magnesium for those with fatigue or wanting energy support pre-workout.

8.  Magnesium L-threonate: This is an exciting one. Magnesium L-threonate is a newer form of magnesium that promotes cognitive health, focus, and mood. Great for those with mental

health concerns or anyone doing a lot of studying! Even promotes             

           neuroplasticity.

9.  Magnesium bicarbonate: Bubbly magnesium! This form is great for kids or anyone who would rather drink their magnesium than take a pill. Can be expensive though.

10.  Magnesium taurate: Magnesium + taurine, an amino acid. Recommended for heart health, blood sugar support, and general calming.

11.   Magnesium orotate: Another type of magnesium recommended for heart health.

12.  Magnesium lysinate: Promotes gastric health and also has good bioavailability.

13.  Magnesium aspartate: Magnesium for cellular energy and all-around health. Less common on its own and usually found in combination magnesium supplements.

If you would like to supplement with magnesium, try looking on Fullscript under the Magnesium section for supplement recommendations, or clicking on the links below. Whether you like pills, gummies, chewable options, or powders there are many ways to get your daily magnesium. Magnesium also comes in soaks, sprays, liquids, and lotions. Below are the links to a few good magnesium products I really like.

Click here for Fullscript Store Sign Up: You can get a discount on products purchased.

Link to Fullscript Magnesium Supplements

*I really like this brand of Magnesium Supplements as well:

Bioptimizers Pill Form Magnesium Supplement

Bioptimizers Powder Form Magnesium Supplement

Sources:

1.  Barbagallo, M., & Dominguez, L. J. (2010). “Magnesium and aging.” Current Pharmaceutical Design.

2.  BodyBio. “Types of Magnesium.” Available at: https://bodybio.com/blogs/blog/types-of-magnesium.

3.  Livedurable. “Are You Getting Enough Magnesium?” Available at: https://livedurable.com/blogs/news/are-you-getting-enough-magnesium.

4.  Maret, W. (2013). “Magnesium in man: implications for health and disease.” Current Opinion in Clinical Nutrition and Metabolic Care.

5.  Passero, K. (2024). “Are You Getting Enough Magnesium?” Livedurable.

6.  Rosique-Esteban, N., et al. (2018). “Dietary magnesium and health: a systematic review.” Nutrients.

7.  Zhang, X., et al. (2017). “Magnesium intake and risk of cardiovascular disease: a systematic review and meta-analysis.” BMC Medicine.

8.  Zeng, C., et al. (2015). “Magnesium and vitamin D: their role in bone health.” Critical Reviews in Food Science and Nutrition.