Magnesium is often touted as the wonder element, useful for countless health conditions. It’s a natural way to treat anxiety, sleep disturbance, constipation, muscle cramps, and more.
It’s no wonder magnesium can have so many effects on the body, it’s the fourth most abundant mineral in your body and is a necessary cofactor and stabilizer in reactions throughout the body. Let’s discuss some of the actions of magnesium, a few of the main forms of magnesium that you’re likely to find at your local shops, and what each form is best used to treat.
Due to its involvement in the HPA-axis (stress-axis), magnesium has a full body calming effect by decreasing activity of the nervous system. Furthermore, magnesium promotes GABA activity which is involved in promoting sleep, and studies show that magnesium deficiency may contribute to insomnia. Deficiency may also negatively affect the gut microbiome and negatively affect vitamin D absorption.
Food Sources & Dosing: Magnesium can come from a variety of food sources, as well as supplementation. If you’re looking for magnesium from your food, here are some magnesium rich food sources: fresh tuna, cooked spinach, chocolate, bananas, avocado, almonds, dark leafy greens, nuts and seeds. However, if it’s general RDA (recommended daily allowance) information you’re seeking, the RDA for men is 420 mg and women is 320 mg. Unfortunately for most Amerians who consume the standard American diet, they only get about ½ the needed amount of magnesium. Which means supplementation or changes in diet are needed to bridge the gap.
So which magnesium supplement is right for you? When we look at these supplements, it is common to find magnesium bound to an amino acid of some form. By chelating magnesium to amino acids we can better absorb it into our bodies. The amino acid to which magnesium is bound will impact where and how it is used by the body. Here is a quick reference list of some of the common forms of magnesium, their absorption, and their action in the body.
- Magnesium citrate: a classic form of magnesium, easily absorbed, readily bioavailable, citric acid gives it mild laxative properties
- Magnesium glycinate: easiest to absorb; glycine is an anti-inflammatory amino acid, helps with connective tissue and bone development
- Magnesium malate: helpful for chronic fatigue and fibromyalgia
- Magnesium taurine: calming, important for immune and cardiac function
- Magnesium threonate: helpful for Alzheimers and other neurological disorders due to the benefits of threonine
- Magnesium orotate: helpful in DNA construction, easily absorbed, improves cardiovascular health
- Magnesium chelate: a general term for multiple forms, usually meaning lysine and glycine amino acids are bound to the magnesium; lysine is helpful in reducing anxiety and reducing cortisol, reducing herpes simplex virus replication
Does this all sound a little overwhelming? Naturopathic physicians (NDs) are trained to identify the right supplements at the right dose based on individual needs. Consulting an ND enables you to work with a partner in your health journey to find the right form and dose of magnesium for you.
*Discuss magnesium supplementation with your health care provider before supplementing. It can be dangerous to begin supplements without the guidance of a qualified healthcare practitioner.
References:
Ballantyne & Toth. (June 2020). Let’s Talk About Magnesium. The Whole View. http://realeverything.com/the-whole-view-episode-409-lets-talk-about-magnesium/