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.

Ashley de Luna