Magnesium plays a role in over 300 processes in our bodies. And yet it is estimated that over half of Americans do not have sufficient magnesium levels. There are multiple factors involved: some due to poor diet, some due to magnesium being removed from foods during processing, some due to foods grown in nutrient depleted soils, leading to nutrient depleted food. So what are some signs that we may need to boost our intake of magnesium? And what kind do we take? Which kind is right for you?
Magnesium has MANY roles to play in our bodies, from supporting inflammatory responses to creating and maintaining muscle, along with stabilizing blood sugar levels and keeping bones healthy and strong. It has cardiac and neurological benefits, helps with digestive elimination, and can help improve sleep and energy levels.
So how do you know if you can benefit from increasing your magnesium intake? Well, in my practice, if I hear a client complain of muscle cramps or spasms (from muscle recovery, menstrual cramps, leg cramps, some types of migraine, certain eye twitches), anxiety, chronic high stress levels, certain sleep difficulties, constipation, digestive upsets, difficulties with memory or focusing, or low energy, I may consider magnesium. Obviously there are myriad other factors in each case history to consider, but these would be the client reports that would tag the “magnesium consideration” in my mind.
Assuming you’ve determined that some extra magnesium would be right for you, what are the sources? Let’s first look at food sources, since I always advocate for food as a primary source of intake.
According to the National Institutes of Health (reference HERE, the highest levels of magnesium in food occur in the following:
- Pumpkin seeds (156mg per ounce)
- Chia seeds (111mg per ounce)
- Almonds (80mg per ounce)
- Spinach (78mg per ½ cup, boiled)
- Cashews (74mg per ounce)
- Peanuts (63mg per ¼ cup)
- Soymilk (61mg per cup)
- Black beans (60mg per ½ cup, cooked)
- Mukimame (shelled edamame) (50mg per ½ cup, cooked)
- Peanut butter (49mg per 2 tablespoons)
I’m not a fan of using RDA recommendations to determine intake levels (an 85 year old woman weighing 100 pounds does NOT have the same exact need as a 25 year old man weighing 220), however, to illustrate possible difficulties with dietary intake of magnesium, let’s look at some examples of the RDA in foods. At the top of the list above, pumpkin seeds have 37% of the RDA, with amounts decreasing as we move down the list; peanut butter has 12% of the RDA. Regardless of the suitability of RDA numbers, you can still see the difficulty in enriching your diet with magnesium on a daily basis. Additionally, these values are highly variable, depending upon the growing conditions of the foods. For example, where those pumpkins were grown, what chemicals were used, how dry or wet the weather was, what crops had grown in that soil prior to these pumpkins, and many many other factors will determine the true level of magnesium in those seeds. That 156 supposed milligrams per ounce will actually vary wildly.
Moving on, if you’ve tried to eat more magnesium rich foods and still feel the need for further supplementation, where to begin? There are a lot of different types of magnesium supplements, lots of different names, many different forms (pills, liquids, topicals, powders, tablets). Let’s go over some of the more well known types, and when to use them.
- Magnesium glycinate (or bisglycinate, or bisglycinate chelated): This is magnesium plus the amino acid glycine. This type of magnesium is very bioavailable (your body can absorb it well). This type is less likely to cause digestive distress, and won’t loosen up or speed up bowel movements like some other types of magnesium. This one has a unique affinity for the nervous system, so it’s a good choice if you’re using magnesium for memory, anxiety, focusing/ attention, and sleep. This is the kind I use myself; I take it at night for my anxiety, for muscle tics and twitches that I get when stressed, and to help me have a good night’s sleep (Some research on this HERE and HERE).
- Magnesium Citrate: This one is typically less expensive than magnesium glycinate. It absorbs well in the body. It has a calming effect, although less so than the magnesium glycinate. Magnesium citrate is great for loosening stool, especially if you mix a powdered form with water.
- Magnesium Carbonate: this type is good for settling digestive upset. This form is magnesium mixed with citric acid. It’s typically in a powder form and, when mixed with water, it becomes fizzy. If you’re looking to increase your body’s levels of magnesium, allow the fizz to settle down before drinking. If you’re looking for a soothing antacid, drink it while it’s fizzing.
- Magnesium Aspartate: this is more bioavailable than magnesium citrate, but is less readily available. I find this type helpful for reducing “overstimulated” or “overexcited” muscles (like if your muscles feel restless or too contracted or it’s hard to just get them to relax and settle down).
- Magnesium Chloride: I find this form useful for goals that include blood sugar regulation decreasing high blood pressure. (Research HERE and HERE). I also like this form for topical uses (like the magnesium sprays that are popular now). The transdermal remedies, being used for sore muscles, do not increase the levels of magnesium in your body, but they do a GREAT job of spot treating those sore areas (Some research HERE and HERE).
- Magnesium L-Threonate: this type has an affinity for the neurological system. I think of this type for clients who have goals relating to short and long term memory (research HERE) or upping their brain function (“mommy brain,” “brain fog,” difficulty concentrating or using your “full brain power”).
- Magnesium Oxide: I’m not a fan of this type for the most part. It’s a cheap form that’s often used in cheap supplements, like the kind in the grocery store or on Amazon. It has really poor bioavailability (about 4%, research HERE), and is most likely to cause digestive upset side effects. I mention it only because it’s so common. When you’re researching your supplements, this one will come up a lot. In my opinion, I’d steer clear of this type. Interestingly, when I was researching for this post, I often found that, at least for the studies that I read, those studies that found that magnesium supplementation did not cause the desired effects often used magnesium oxide as their supplement!
I’ve also researched a LOT, and have my go-to brands and types of magnesium that I like, and that I know can perform well. These are all in my store, making it easy to decide. Looking for a magnesium with an affinity for cardiac support? Go to the “supplements” tab and choose “cardiovascular”. For stress choose “stress management.” There’s a tab for sports nutrition, sleep, muscles and bones, digestive, immune… and my trusted magnesium sources are all under those tabs to make it easy.
To get you started, here are direct links to magnesium you might consider for:
Topical use https://mindelhealthandwellness.gethealthy.store/catalog/product/view/id/10651/s/pure-magnesium-oil-8-fl-oz/
Stress and anxiety https://mindelhealthandwellness.gethealthy.store/catalog/product/view/id/953/s/magnesium-bisglycinate/
Athletic muscle recovery https://mindelhealthandwellness.gethealthy.store/catalog/product/view/id/18859/s/klean-magnesium-90-vegetarian-capsules/category/104/
Settling digestive upset https://mindelhealthandwellness.gethealthy.store/catalog/product/view/id/1724/s/effervescent-vitamin-c-magnesium-crystals-net-wt-180-g-0-397-lb-or-6-35-oz/
Sleep https://mindelhealthandwellness.gethealthy.store/catalog/product/view/id/17373/s/calming-restore-magnesium-30-servings/
And here’s a link to all the magnesium products in the store, if you want to explore and see what’s right for your needs
https://mindelhealthandwellness.gethealthy.store/catalogsearch/result/?q=magnesium
Finally, the disclaimer: although I have a doctoral degree in Naturopathy, I am NOT a medical doctor. If you are considering adding magnesium to your daily intake, always do your own research and consult with your own medical doctor, particularly if you have any health conditions or are taking any medications.
And, as always, I’m here to help! If you have a quick question about what’s right for you, or if you need a full evaluation, or anything in between, you can always reach out to me HERE.
Blessings,
Melanie
