Magnesium deficiency is the 2nd most common vitamin/mineral deficiency among developed countries. Part of this problem may be blamed on food quality and our profit-driven food processing methods. Especially since the magnesium content in foods is dependent on the quality of the soil they are grown in. This is unfortunate since magnesium is involved in over 300 processes that take place in your body. It also plays a vital role in relaxing your blood vessels and your skeletal muscles, which is why it is so often referred to as: “The Most Powerful Relaxation Mineral” or the “Anti-Stress Mineral”.
What are the Benefits?
| Increased Sleep Quality | Promotes Proper Bowel Function | Prevention of Kidney Stones |
| Decreased PMS symptoms | Proper bone and teeth formation | Decrease Risk for Heart disease |
| Decrease in Migraine Symptoms | Relaxes Blood vessels | Reduce anxiety and irritability |
| Decrease in Fibromyalgia symptoms | Decreased Blood Pressure | Reduce Muscle Cramps and twitches |
Could you Benefit from a Magnesium Supplement?
The most accurate way to test your magnesium levels is by getting a blood test. However, only 1% of magnesium is stored in your blood serum levels, which makes blood serum tests pretty inaccurate. Requesting a Magnesium RBC blood test from your doctor will give you the most accurate results.
To make things easier, we created this symptom-based chart to get an idea as to whether or not magnesium supplementation could be beneficial for you. The Column on the left is lifestyle choices that can deplete your magnesium stores. The column on the right are some symptoms associated with deficiency. If you are checking off more than one of these on each side, a magnesium supplement is something to consider!
| High alcohol intake | Often experience irritability | ||
| High caffeine intake | Experience insomnia | ||
| Diet high in processed foods | Experience hyperactivity and/or restlessness | ||
| Excessive calcium intake/use of calcium supplements | Difficulty concentrating and/or decreased attention span | ||
| Use of antibiotics | Brain fog and/or mental confusion | ||
| Chronic use of diuretics | Muscle fatigue and/or weakness | ||
| Chronic use of Antacids or PPI’s | Muscle contractions or cramps | ||
| History of kidney stones | Commonly experience digestive distress (diarrhea, IBS, constipation) | ||
| History of digestive disease (Crohn’s, Celiac, IBS) | Numbness and tingling | ||
| High stress lifestyle | Constant feelings of tension and stress | ||
| Partake in strenuous exercise (3+ days/week) | Headaches | ||
| Abnormal Heart Rhythms |
How do I choose the right Magnesium supplement?
It is important to understand that not all magnesium supplements are created equal. In order for magnesium to be absorbed into your body, it has to be bound to another substance. The substance that it is bound to will affect the bio-availability and absorption in your body.
| Choose: | Avoid: |
| -Magnesium Glycinate: Provides the highest levels of absorption and bioavailability on the body. Most recommended for someone trying to correct a deficiency. Magnesium glycinate is also the least likely to cause GI distress. | –Magnesium Oxide: High amounts of magnesium but very poorly absorbed, only about 4%. The remaining 96% goes through the intestines, creating a laxative effect. |
| –Magnesium Citrate: In general this is a good supplement choice, shown to be one of the most absorbable forms. But citric acid can have a laxative effect if taken in excess. | –Magnesium Chloride and Lactate: Small amounts of magnesium (only about 12%), although higher levels of absorption than magnesium oxide. Also known to cause diarrhea and GI distress. |
| –Magnesium Taurate :A combination of magnesium and the amino acidtaurine, together they are shown to produce a calming effect on the mind and body. One of the most absorbable forms. | -Magnesium Sulfate and Hydroxide: Poorly absorbed and typically used as a laxative. Very easy to overdose. |
| –Magnesium Fumurate, Malate, and succinate :All are chelates used in the Kreb’scycle that Dr. Hyman recognizes as an easily absorbable form of magnesium. | –Magnesium Carbonate: A poorly absorbed form of magnesium. Has a strong laxative effect when taken in excess. (Used as chalk for power lifters and gymnasts) |
| –Magnesium Orotate: “Cardio-protective” and shown to have a positive effect on the exercise tolerance in trained athletes. No laxative effects. Show anti-stress actions. -Increases survival rates and improves clinical symptoms for patients with congestive heart failure. |
It can still be a little confusing finding the right magnesium for you. If you need help with:
- picking the right supplement brand
- knowing what your dosage should be
- or know when are the best times to take your magnesium supplement then
please consult one of our personal trainers or another qualified health care practitioner. To get in touch with us click here.
**Worth Noting:
- There is no such thing as a magic pill. If you want the most out of Magnesium you’ll need a clean diet. Low inflammatory levels as well as a knowledge of your Hormone levels and Food Sensitivities can go a really long way into making magnesium more effective.
- If you notice supplementing with Magnesium causes loosened stool or lucid dreams then your either taking too much Magnesium or the wrong type for you.
Sweet Dreams from your friends in the Sandbox!
Hyman, Mark MD. Magnesium: Meet the most powerful relaxation mineral available. October 19, 2014.
Magnesium. Examine.com. Mar 2014.
Magnesium orotate in severe congestive heart failure. Life extension. May 2008.
Mercola, Joseph Dr. Magnesium: The Missing Link to Better Health. December 8 2013.
Mercola, Joseph Dr. Magnesium and its health benefits. Dec 17 2012.
Stepura, O. B., F. E. Tomaeva, and T. V. Zvereva. “Result Filters.” National Center for Biotechnology Information. U.S. National Library of Medicine, 2002. Web. 01 Mar. 2015.
