Magnesium Deficiency? How to Identify and Treat It

Magnesium is one of the most important minerals in the body that helps your body and mind function optimally in so many ways. It plays a role in over 300 biochemical reactions that are vital for health and wellbeing. But many people are deficient in this critical nutrient, which can negatively impact health. Read on to learn about the benefits of sufficient magnesium, signs you may need more, and how to choose the best supplements.

Why Magnesium Matters

Magnesium assists with muscle and nerve functioning, blood sugar control, bone health, energy production, and more. It enables healthy muscle contraction and recovery from exercise. Magnesium also works with calcium and vitamin D to support strong bones and teeth.

For your cardiovascular system, magnesium helps moderate blood pressure, maintain normal heart rhythms, and prevent conditions like stroke and heart disease. It’s also essential for energy synthesis, nutrient absorption, and transporting nutrients across cell membranes.

Furthermore, optimal magnesium intake can help minimize symptoms of depression, anxiety, PMS, migraines, and more. Its wide-ranging benefits make magnesium vital for overall well being.

Signs Your Body May Need More Magnesium

Low magnesium levels are common, impacting up to half of adults. Diets lacking magnesium-rich foods like leafy greens, beans, nuts, seeds, and whole grains contribute to this widespread deficiency. Factors like chronic stress, alcohol use, and certain medications can also deplete magnesium stores.

Some signs that your body may need more magnesium include:

• Occasional muscle cramps and spasms
• Disrupted sleep and fatigue
• Increased stress and anxiety
• Elevated blood pressure
• Sugar cravings
• Brittle nails
• Constipation
• Muscle tremors or twitches
• Decreased sports performance

If you notice several of these symptoms, increasing your magnesium intake may help provide relief and restore optimal levels.

Choosing the Best Magnesium Supplement

If you are deficient, boosting magnesium through whole foods or quality supplements can help replenish your levels. With so many magnesium supplements how do you choose? Here’s an overview of some common types:

Magnesium Glycinate:

• Focus: Often recommended for its calming effects, magnesium glycinate is beneficial for muscle relaxation, stress reduction, and improved sleep quality.
• Bioavailability: Highly bioavailable, meaning it is easily absorbed by the body.
• Side Effect Profile: Generally well-tolerated and gentle on the stomach, making it suitable for individuals with digestive sensitivities. It’s known for not causing the laxative effects that some other forms may have.

Magnesium Citrate:

• Focus: Known for its effectiveness in promoting bowel movements, magnesium citrate is commonly used for constipation relief.
• Bioavailability: Readily absorbed by the body, providing a quick increase in magnesium levels.
• Side Effect Profile: While effective for constipation, it may cause gastrointestinal discomfort in some individuals. Adjusting the dosage can help mitigate these effects.

Magnesium Threonate:

• • Focus: This form is designed to support cognitive function and mental health, as it can cross the blood-brain barrier more effectively.
  • Bioavailability: Known for its ability to reach the brain, making it a preferred choice for cognitive benefits.
  • Side Effect Profile: Generally well-tolerated, with fewer gastrointestinal side effects compared to some other forms.

Magnesium Malate:

• • Focus: Known for its role in energy production, magnesium malate is often recommended for individuals dealing with chronic fatigue.
  • Bioavailability: Provides magnesium along with malic acid, which is involved in the production of ATP (cellular energy).
  • Side Effect Profile: Generally well-tolerated, with a lower likelihood of causing gastrointestinal distress compared to some other forms.

Magnesium Chloride:

• • Focus: Used topically and orally, magnesium chloride is associated with high bioavailability and is often used for various health benefits.
  • Bioavailability: Considered to have high bioavailability, especially when used topically.
  • Side Effect Profile: Generally safe, but excessive oral intake may cause diarrhea. When used topically, it’s well-tolerated.

Magnesium Oxide:

• • Focus: Commonly found in inexpensive supplements, magnesium oxide is used to address magnesium deficiency.
  • Bioavailability: Less absorbable compared to other forms, but can still contribute to magnesium levels.
  • Side Effect Profile: May have a laxative effect, and some individuals may experience gastrointestinal discomfort.

Magnesium Sulfate (Epsom Salt):

• • Focus: Primarily used topically or in baths, magnesium sulfate is ideal for transdermal absorption.
  • Bioavailability: Effective when used topically, allowing magnesium to soak into the skin.
  • Side Effect Profile: Generally safe for topical use, but oral consumption can cause gastrointestinal discomfort. It is not typically used as an oral supplement.

Combination Magnesium Products:

Focus: These combination products aim to provide a more comprehensive magnesium supplementation approach by incorporating multiple forms of magnesium. This diversity is intended to address various aspects of health and ensure optimal absorption.

Common Combinations:

• Magnesium Glycinate, Citrate, and Malate: This blend combines the calming effects of glycinate, the bowel-regulating properties of citrate, and the energy-supporting qualities of malate.
• Magnesium Oxide, Citrate, and Glycinate: This combination seeks to balance the affordability of oxide with the higher absorbability of citrate and the gentleness of glycinate.
• Magnesium Taurate, Glycinate, and Threonate: Designed to support cardiovascular health, muscle relaxation, and cognitive function, respectively.
• Magnesium Citrate, Chloride, and Oxide: This mix combines readily absorbed citrate, topically effective chloride, and the more economical oxide.

Bioavailability: The inclusion of multiple magnesium forms in these combinations aims to enhance overall bioavailability. Each magnesium salt has unique absorption characteristics, potentially ensuring a more sustained and varied release of magnesium in the body.

Side Effect Profile: The side effect profile can vary depending on the specific combination and individual tolerance. Generally, these combinations aim to minimize gastrointestinal side effects by including forms like glycinate that are gentler on the stomach.

Considerations:

• Personalized Needs: Consider your specific health goals when choosing a combination product. For example, if you’re seeking cognitive benefits, a combination with magnesium threonate might be suitable.
• Dosage Adjustments: Since different forms of magnesium have varying levels of elemental magnesium, it’s essential to consider the total magnesium content when determining the appropriate dosage.

Consider your specific health goals and needs when deciding which magnesium supplement may be most beneficial. Adjusting the dosage can help manage any potential side effects. It’s advisable to consult a healthcare professional before significantly increasing magnesium intake, especially if you have medical conditions or take medications.

Restore Your Magnesium Levels for Improved Wellbeing

Magnesium is an essential nutrient that supports whole-body health. Insufficient magnesium intake can negatively affect nearly every body system. Choose magnesium-rich foods as part of a healthy diet and consider supplements if deficient. With the appropriate magnesium supplementation tailored to your needs, you can correct a deficiency and experience the vast benefits this mineral provides!

Now that you understand magnesium’s importance, take charge of your health. If you suspect a deficiency or want to try supplementation, consult a healthcare practitioner. They can offer personalized guidance on the optimal type and dosage of magnesium for you. Here’s to restored magnesium levels and improved vibrance!

BLOG POST DISCLAIMER 

This blog post is intended for informational purposes only and is not to be considered as a substitute for informed medical advice or care.  This information should not be used to diagnose or treat any health problems or illnesses without consulting a doctor. Consult with a health care practitioner before relying on any information in this article or on this website. It is crucial to consult with a qualified healthcare professional or a registered dietitian before initiating any new supplements or making alterations to your diet. Ensure you adhere to the instructions and recommended dosages as provided by the manufacturer of the supplements you select.