Understanding Magnesium
What is magnesium and why is it important?
Magnesium is a vital mineral that is critical to maintaining overall health.
Did you know, magnesium is involved in over 600 essential metabolic and biochemical functions in the body? Yet two thirds of the U.S. population are deficient in magnesium. Low levels of magnesium may contribute to health concerns like heart disease, type 2 diabetes and osteoporosis.
Signs of low magnesium
You may have low magnesium if you have any of the following symptoms:
- Constipation
- Night time leg cramps
- Numbness or tingling in legs or hands
- Nausea
- Headaches
- General body weakness
- Heart palpitations
Benefits of magnesium
Below are some of the many benefits of magnesium:
- Biochemical reactions: magnesium supports over 600 chemical reactions in the body, such as energy creation, protein formation, gene maintenance, muscle movements and nervous system regulation.
- Bone health: approximately 60% of your body’s magnesium is in your bones, supporting bone density and strength, and preventing conditions like osteoporosis. Low levels of magnesium is a risk factor for osteoporosis.
- Heart health: adequate levels of magnesium is linked to lower risk of heart disease as it regulates blood pressure, reduces inflammation and supports overall cardiovascular health.
- Exercise performance: magnesium helps transport blood sugar into muscles during exercise to boost performance, and clear lactate which causes fatigue and muscle soreness.
- Blood sugar control: magnesium assists with insulin function and glucose metabolism, which helps manage blood sugar levels.
- Symptoms of depression: magnesium deficiency has been associated with depression symptoms. Sufficient magnesium levels can contribute to mood stability and better mental health.
- Improved sleep: magnesium helps relax muscles and nerves, aiding in restful sleep and overcoming insomnia.
Foods that contain magnesium
Below is a list of some foods that contain magnesium. Keep in mind that food preparation (i.e. boiling) can significantly reduce the nutrients in the food. While getting magnesium from food is the ideal method, it may be difficult to get the optimal level of magnesium without supplementing.
- Green leafy vegetables: kale, spinach
- Fish
- Meat
- dairy
- Legumes: black beans
- Grains: oat bran, wheat germ, wheat
- Seeds: pumpkin, chia
- Nuts: almonds, peanuts, cashews
- Dark chocolate
Types of Magnesium
There are several different types of magnesium, and some support specific health conditions. Some types of magnesium are also more easily absorbed.
Magnesium citrate
https://bestbeautyhacks.com/magcitrate
Magnesium that binds with citric acid. Magnesium citrate is one of the more common forms of magnesium as it’s easily absorbed. It can also help with constipation.
Magnesium hydroxide
https://bestbeautyhacks.com/maghydroxide
Also known as Milk of Magnesia, this type of magnesium aids in constipation, upset stomach and heartburn.
Magnesium lactate
https://bestbeautyhacks.com/maglactate
Magnesium that binds with lactic acid. This form of magnesium is easily absorbed and gentler on the digestive system. Magnesium lactate would be ideal for those that aren’t able to tolerate other types of magnesium, or if you need to take large amounts of magnesium to raise your levels.
Magnesium malate
https://bestbeautyhacks.com/magmalate
Magnesium malate is easily absorbed and a great option for raising magnesium levels. It also has less of a laxative effect than other types of magnesium.
Magnesium taurate
https://bestbeautyhacks.com/magtaurate
Magnesium taurate contains an amino acid called taurine, which can help regulate blood sugar levels and support healthy blood pressure.
Magnesium L-threonate
https://bestbeautyhacks.com/magltheorate
L-threonate is a derivative of vitamin C, and magnesium L-threonate is used for it’s potential brain benefits as it increases the magnesium concentration in brain cells. Magnesium l-threonate may help manage some brain disorders such as depression, Alzheimer’s and memory loss. This particular recommendation is liposomal delivery for efficient absorption.
Magnesium sulfate
https://bestbeautyhacks.com/epsomsalt
Magnesium sulfate is also known as Epsom salt, is dissolved in water and widely used to treat stress and sore muscles.
Magnesium glycinate
https://bestbeautyhacks.com/magglycinate
Magnesium that binds with an amino acid called glycine which is known to improve sleep. Magnesium glycinate is easily absorbed and often used for it’s calming effects to treat anxiety, depression, stress and insomnia.
Magnesium orotate
https://bestbeautyhacks.com/magorotate
This magnesium includes orotic acid, which is a natural substance involved in the construction of genetic material such as DNA. Magnesium orotate is easily absorbed, has less laxative effects and may improve heart health as it improves energy production blood vessel tissue.
Magnesium Breakthrough
https://bestbeautyhacks.com/magbreakthrough
This product includes 8 forms of magnesium: glycinate, taurate,
orolate, sucrosomial, citrate, chelate, malate and aspartate – in the optimal
dose to support several bodily functions.
Bonus item:
Magnesium spray
https://bestbeautyhacks.com/magspray
I get regular leg and foot cramps at night, and this helps boost my magnesium levels enough before bed for more restful sleep.
Dosage
The recommended daily amount of magnesium for adults is 280-300mg for women and 270-400mg for men. You should always check the label for the daily dose as different formulations may vary.
Magnesium should be taken with food. If taken on an empty stomach, it could cause nausea and/or diarrhea.
Please note, for deficiency: your doctor will need to determine the individual dosage based on the severity of deficiency.
Once your body has adequate amounts of magnesium, your body will excrete any excess in your urine.
Note: your body is unable to
store magnesium well, so daily intake of magnesium is optimal.
Possible side effects
While magnesium supplements are generally considered safe and well tolerated for most people, it is possible to have mild symptoms or even reach toxic levels with excessive doses. Symptoms may include:
- Diarrhea
- Upset stomach
- Nausea
- Vomiting
- Muscle weakness
- Lethargy
- Urinary retention
- Irregular breathing
Always consult with your doctor before adding any supplements as they could have adverse effects with other supplements, medications or individual health conditions.
Was this article helpful?
*Disclaimer: This post is not intended to provide diagnosis, treatment or medical advice. Content provided is for information purposes only Please consult with a physician or other healthcare professional regarding any medical or skin related diagnosis or treatment options. The statements made about specific products throughout this blog are not to diagnose, treat, cure or prevent disease. It is important that you check labels to determine if a product is right for you. Before starting any treatment at home consult a health care or skin care professional to determine if it’s right for you.
*Disclosure: some links may be affiliate links where I may get a small commission at no additional cost to you.