Why you Need Magnesium
Well, why everyone needs magnesium…
I would argue that most people are magnesium deficient. Why? Our soils are depleted, our water and food are processed, and we are low in overall mineral status. If you’re not getting it in the diet it is important to supplement. Magnesium alone is responsible for initiating over 300 different chemical reactions in the body that help to maintain health and harmony.
Signs of Low Magnesium
Anxiety
Nervousness
Depression
Paresthesias
Vertigo
Seizures
Insomnia
Dysmenorrhea (painful menses)
Bladder spasms
Irritability
Headaches
Migraines
Constipation
Arrhythmias (altered heart rhythm)
Heart disease
Atherosclerosis
Pregnancy complications
Muscle spasms and cramping
Changes in blood lipids
Changes in vitamin D and bone abnormalities
Asthma
and many more…
Magnesium Decoded
So maybe you’ve learned about the benefits of magnesium for mental and physical health, but choosing the right supplement can seem overwhelming. Using this guide to choose the best form of magnesium for you!
Sulfate
This type of magnesium is used in intravenous and injection therapies to raise overall magnesium levels. This is also the type of magnesium used in Epsom Salt baths. Yes, you can absorb magnesium through your skin!
Carbonate
This form is roughly 45% magnesium and is frequently used as an antacid. Unfortunately, it frequently leads to upset stomach and diarrhea.
Hydroxide
The form of magnesium is a salt and is not the easiest to absorb and functions as a laxative.
Glycinate
This one is my FAVORITE! It is highly bioavailable to the body and feels like a chill pill. Glycinate is derived from glycine - a calming amino acid that helps to support serotonin synthesis. This type of magnesium is wonderful for sleep and anxiety
Threonate
This form of magnesium has the ability to penetrate the mitochondrial membrane for metabolic health as well as the blood brain barrier for direct delivery to the nervous system. It is helpful in chronic neurological conditions such as dementia and Parkinson’s disease.
Citrate
This form of magnesium is the best to move the bowels. It is one of my favorite treatments for constipation but not much absorption systemically. If your goal is to move the gut, this is your go-to!
Taurate
A wonderful choice for migraines. This form is combined with taurine - an amino acid important in neurological function and focus. Taurine is also an important supplement for the heart.
Note: Taurine interacts with lithium
NOTE: The information above is intended for educational purposes only. It is NOT medical advice and should not be used in place of seeing a health practitioner. If you wish to incorporate supplements into your health routine, I recommend doing so under the supervision of a licensed naturopathic doctor. Magnesium should not be used without medical supervision if you have kidney disease or are taking laxatives.
References
Bannai, M., Kawai, N., Nagao, K., Nakano, S., Matsuzawa, D., & Shimizu, E. (2011). Oral administration of glycine increases extracellular serotonin but not dopamine in the prefrontal cortex of rats. Psychiatry and clinical neurosciences, 65(2), 142-149.
Gröber U., Schmidt J., Kisters K. Magnesium in Prevention and Therapy. Nutrients. 2015;7:8199–8226. doi: 10.3390/nu7095388
Rude RK. Magnesium. In: Ross AC, Caballero B, Cousins RJ, Tucker KL, Ziegler TR, eds. Modern Nutrition in Health and Disease. 11th ed. Baltimore, Mass: Lippincott Williams & Wilkins; 2012:159-75.
Vink R. Magnesium in the CNS: recent advances and developments. Magnes Res. 2016 Mar 1;29(3):95-101. doi: 10.1684/mrh.2016.0408. PMID: 27829572.