The Magic of Magnesium
- Nicci B
- Oct 2, 2018
- 4 min read
Updated: Jul 7
What is it?
Magnesium is an elemental compound found naturally in many different foods, supplements, and natural formations of the earth. An alkaline earth metal.
Magnesium helps maintain the proper levels of other minerals and aids in energy production.
Why is it important?
This vital mineral is responsible for the regulation and proper execution of over 300 enzyme (chemical) processes in your body.
Essentially it makes things happen!
It regulates protein synthesis,
regulates blood pressure, and
ensures healthy nerve function,
responsible for helping bone formation,
DNA and RNA synthesis and repair,
regulate blood sugar levels,
contributes to the production of antioxidants within your body, and
even helps your body use other minerals like calcium. potassium & zinc
helps to maintain energy flow and a lack thereof can result in symptoms e.g. fatigue, depression, muscle cramping, stiffness and insomnia.
What causes low levels?
Magnesium is depleted by
parasites,
candida,
high caffeine intake,
stress,
consumption of highly processed foods and
certain medications.
Symptoms of low levels
Magnesium deficiency can cause:
low appetite.
nausea and vomiting.
fatigue and weakness.
muscle spasms or tremors.
abnormal heart rhythms.
How much do we need?
The Recommended Daily Allowance (RDA) for magnesium is 400mg daily for men, and 310mg for women.
These figures represent the bare minimum amount of magnesium your body needs to function properly.
Eating foods high in magnesium, and using supplements, if you are have health issues or a stressful lifestyle (like who doesn't!?!), is a great way to help ensure you never fall below this threshold.
When purchasing a magnesium supplement it is most important to note the elemental magnesium dosage because this is the amount that your body will absorb & utilize.
Best forms of magnesium
Magnesium citrate
Magnesium citrate is the most popular magnesium supplement, probably because it is inexpensive and easily absorbed.
Since citric acid is a mild laxative, magnesium citrate functions as a constipation aid as well as a magnesium source. Best taken at night to assist with morning bowel movements.
It is a great choice for individuals with rectal or colon problems but is unsuitable for those with loose bowel movements.
Magnesium taurate
Magnesium taurate is the best choice of magnesium supplement for people with cardiovascular issues, since it is known to prevent arrhythmias and guard the heart from damage caused by heart attacks.
Magnesium taurate is easily absorbed (magnesium and taurine stabilize cell membranes together), and it contains no laxative properties.
Taken in the morning it can assist with mental alertness.
Magnesium malate
Magnesium malate is a fantastic choice for people suffering from fatigue, since malic acid - a natural fruit acid present in most cells in the body - is a vital component of enzymes that play a key role in ATP synthesis and energy production.
Since the ionic bonds of magnesium and malic acid are easily broken, magnesium malate is
also highly soluble.
To assist with stress & anxiety it can be taken in the morning or afternoon to give a little energy boost.
Magnesium glycinate
Magnesium glycinate (magnesium bound with glycine, a non-essential amino acid) is one of the most bioavailable and absorbable forms of magnesium, and also the least likely to induce diarrhoea.
It helps calm and may act as a sleep aid. Best taken 1-2 hours before bedtime.
It is the safest option for correcting a long-term deficiency.
Magnesium chloride
Though magnesium chloride only contains around 12 percent elemental magnesium, it has an impressive absorption rate and is the best form of magnesium to take for detoxing the cells and tissues.
Moreover, chloride (not to be confused with chlorine, the toxic gas) aids kidney function and can boost a sluggish metabolism.
Magnesium carbonate
Magnesium carbonate is another popular, bioavailable form of magnesium that actually turns into magnesium chloride when it mixes with the hydrochloric acid in our stomachs.
It is a good choice for people suffering from indigestion and acid reflux, since it contains antacid properties.
The worst forms of magnesium
Magnesium oxide
Magnesium oxide is the most common form of magnesium sold in pharmacies, but it is non-chelated and possesses a poor absorption rate compared to those listed above.
Magnesium sulphate
Magnesium sulphate, also called Epsom salt, is a fantastic constipation aid but an unsafe source of dietary magnesium, since overdosing on it is easy. Considered to be toxic when ingesting.
Magnesium glutamate and aspartate
Avoid these two forms of magnesium completely.
Glutamic acid and aspartic acid are components of the dangerous artificial sweetener aspartame, and both of them become neuro-toxic when unbound to other amino acids.
Sources
As always, obtaining your nutrient needs from food is the best bio-available source.
Eating a diet rich in the following will naturally increase your magnesium levels.
Vegetables
Particularly dark green leafy kinds e.g. spinach, Swiss chard, and beet greens.
Avocado is also a good source.
Nuts
Peanuts, almonds, cashew and Brazil nuts
Seeds
Pumpkin, chia, hemp and sesame.
Legumes
Edamame, chickpeas, black, kidney and lentils
Fruit
Papaya, prickly pear, figs, bananas, apricots, and guava.
Cocoa
The darker the chocolate the higher percentages of cocoa solids which generally contain more magnesium. A 100g serving of 90% cocoa solids can provide around 228mg of magnesium. Opt for 70% or higher cocoa solids to benefit from the anti-oxidant properties and magnesium benefits.
How to take it
To assist with absorption and limit stomach upsets, it is best taken with food.
It is good protocol to start with smaller doses and slowly increase over time.
Calcium and iron can interfere with magnesium absorption.
Avoid taking your magnesium supplement with antibiotics and allow for around 2 hours between the two.
To get help with supplementation, stress management, wellbeing concerns and nutrition support, consider booking a one on one consultation for your personalised approach to wellness.
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