Just Take Magnesium!
“Just take some magnesium!” We have all received this advice from loved ones, but knowing what kind, how much, and in what way is important. Yes, magnesium is magnificent, but know some basics so you can take it in the best way for your body.
What is magnesium anyway?
Magnesium (Mg) is a cofactor for more than 600 different processes in the body–from muscle contraction and relaxation to DNA and RNA replication, nerve function, energy production, and blood glucose control. Clinically, it is used for muscle cramps and stiffness, headaches, restless legs, high blood pressure, constipation, nerve twitching and calming the nervous system.
The recommended requirement for magnesium consumption is 300-400 mg per day. Magnesium is the center of the chlorophyll molecule in plants, so any dark green plant is a rich source, as are avocados, pumpkin seeds, and almonds. Getting enough magnesium for your body is a factor of healthy digestion, how well you absorb minerals, and how much your body is demanding the magnesium. Factoring all this, you can start to see how that recommended daily allowance is probably underestimated for many people.
First thing to know: Magnesium cannot exist by itself; it must be bound to something, usually an amino acid or other compound. The mineral magnesium does not freely float into cells. It must be attached to an amino acid for delivery and stabilization throughout the body. What magnesium is attached to determines the action of the magnesium. When magnesium is hooked to the amino acid, we know the target tissue, so it’s imperative to know why you are actually taking magnesium in the first place. You certainly don’t want to take the laxative magnesium if you are trying to stop your leg cramps!
How do I find the best kind of magnesium for ME?
Remember, what magnesium is bonded to is actually the most important determinant for the magnesium you need. There is really no “toxic” dose of magnesium. If you take too much of any form, you would simply get a loose stool. Just discontinue taking the magnesium and the bowel movements should return to normal within 24-48 hours. You can resume your magnesium; just take less of it. Listed below are the various types of magnesium and the role they fulfill.
Magnesium Oxide
Magnesium Oxide (MgO) is the magnesium bonded with an oxygen molecule. This compound is the least absorbed form of magnesium, meaning much of it stays in the bowel, making it the best laxative form of magnesium. It is also used as an antacid for indigestion and is the most concentrated elemental magnesium per dose, so you don’t have to take much for a bowel movement. That said, a loose, watery stool is very common when taking too much, which is easy to do. Magnesium Oxide from Douglas Labs contains very concentrated magnesium oxide and is one I use quite often as an osmotic laxative for extreme constipation.
Magnesium Citrate
This is one of the most common forms of magnesium on the commercial market. Magnesium is bonded to citric acid, which is absorbed in tissue using osmosis. Citrate is a larger molecule than oxide, so there is less magnesium by weight than in the oxide form. Because it pulls water into the bowel, magnesium citrate is also used for laxative purposes; it is often better tolerated than mag oxide with less watery-diarrhea at low dosages. It is a little easier to titrate for laxative purposes. Pure Encapsulations Magnesium Citrate is concentrated enough per capsule so that you don’t have to take many caps to get to a therapeutic dose. I will typically use Magnesium Citrate when someone has less extreme constipation or can’t tolerate mag oxide.
Magnesium Glycinate and Magnesium Amino Acid Chelate
The amino acid glycine has various roles in the body. Glycine is used for the nervous system as a calming neurotransmitter, enhancing magnesium’s natural relaxation properties. This makes magnesium glycinate the pick for settling down the nervous system and promoting parasympathetic tone. Magnesium amino acid chelate is bonded to a variety of amino acids, which are all larger molecules. Every formula is different, so if you need a general magnesium formula for a multitude of issues, the amino acid chelate is the way to go. Magtech from Magtein is a very popular combination formula. It is a powder that mixes easily in water.
Magnesium Taurate
Magnesium Taurate is certainly the pick for calming down blood pressure and regulating heart rhythm. Taurine is an amino acid that is known to support cardiac muscle and enhance the quality of contractions. Cardiac cells have the highest concentration of taurine receptors. When taurine binds to these receptors, magnesium floods into the cell. Magnesium helps the heart muscle relax and helps blood vessels that feed the heart to open and deliver more blood to the heart tissue itself. Cardiovascular Research’s Mag Taurate is highly concentrated and well priced. There are times we will use this with magnesium glycinate to support blood pressure. Mag glycinate and mag taurage are safe to take in pregnancy.
Magnesium L-threonate
This form effectively crosses the blood brain barrier and has recently been studied for uses such as patients with Alzheimer’s disease, dementia, ADD, ADHD, and brain injury recovery. A research study published in the medical journal Neuron reported that magnesium threonate creates improvement in learning abilities, brain fog, and both short and long-term memory. Additionally, it has the same benefits as any other magnesium, including enhancing sleep quality. OptiMag Neuro from Xymogen and iMagT from Magtein are two formulas of magnesium threonate that have been used with success for cognition support.
Magnesium Malate
The Malate-Aspartate Shuttle (MAS) is famous for your mitochondria. It helps move electrons into the mitochondria so that you can make energy. In addition, it recycles NADH to NAD, further supporting cellular mitochondrial chemistry. MAS supports fat burning, cellular respiration and helps reduce oxidative stress in your tissues.
That said, magnesium malate supports the MAS. Mag malate has been found to improve symptoms of fibromyalgia, supports healthy blood pressure and blood sugar levels in addition to improving cognition and improving energy levels. Muscle soreness and joint pain are also improved with mag malate.
Topical Magnesium and Baths
Magnesium absorbs well through the skin, but with this method the exact quantity or milligrams one absorbs cannot be fully determined. Epsom salt baths (magnesium sulfate) and magnesium lotions, gels, or oils (usually magnesium chloride) can be a great way to apply magnesium if someone needs to bypass digestion or is just generally sensitive. Topical forms or epsom salts are great for muscle tension or spasm. But in certain cases, both oral and topical applications need to be used to fully support the depletion.
Why do we become magnesium depleted?
Inflammation, stress, dehydration, diarrhea, leaky gut, and sweating all deplete magnesium. If your digestion isn’t optimal (strong stomach acid, good pancreatic output, and healthy intestinal tissue), then magnesium is poorly absorbed. Adequate vitamin D levels are needed for magnesium absorption in the gut, so when our serum levels fall below 50, magnesium won’t get picked up, despite your leafy green intake.
Certain medical conditions inherently cause low magnesium - Type 2 Diabetes and insulin resistance has direct correlation with low magnesium levels. Kidney disease, alcoholism, anxiety disorders, and chronic digestive conditions like IBS, Crohns, and Ulcerative Colitis all create low magnesium.
Several medications actually cause magnesium depletions. Antacids are a big one - these include the both Proton Pump Inhibitors (Nexium, Prilosec, Prevacid) and the H2 blockers (Pepsid, Tagamet). Several antibiotics like tetracycline, the aminoglycosides (example gentamicin), and antifungals like amphotericin B all cause magnesium depletions even if used for a short course.
All birth control pills, metformin, synthetic insulin and corticosteroids cause magnesium depletions as do many asthma medications, chemotherapy drugs, and antipsychotics. Check your medication list with your pharmacist to be sure.
Stress and Magnesium
When you are stressed, your kidneys actually excrete more magnesium in urine. This was first noted in the early 1990s by researchers Galland and Seelig and they called this “the vicious cycle” because stress increased magnesium excretion, causing a deficiency. In turn, low tissue levels of magnesium increase the stress response in the body (anxiety, sleep issues, headache, blood pressure elevations, spasms, twitches). The worst advice is “don’t be stressed.” But, be honest with yourself - know that adding magnesium is necessary in times of stress.
So when you receive the advice “just take magnesium,” this is the beginning. Ultimately, managing stress and maintaining good digestion need to be addressed. If you really don’t know which to take, start with one form (example Mag Glycinate) at least 200 mg per day for 1 month. Observe how you feel. This helps you get to know your body and even if you felt nothing, you would have good info. Stay observant with yourself. There is a lot to learn and I am always here to help!