“What type of Magnesium should I take?”
I’ve gotten asked this question a lot this past week, so I thought I’d spend some time talking about it. I’m not a fan of tons of supplements, especially if there are whole food routes to take. But if there is one supplement most people need, it’s magnesium. One of the first things I look at on client’s HTMA tests is their magnesium status, as it is usually an indication of what is causing symptoms.
Our bodies run on 9,000 enzymes, and just a handful of minerals activate these enzymes, including magnesium. Magnesium is associated with 3,751 enzymes, and it’s the catalyst for over 600 chemical reactions in the body. Magnesium is important for energy production, blood sugar regulation, relaxing muscles, reducing inflammation, and conversion of vitamin D.
Despite how important it is for our bodies, most of us are deficient in this necessary mineral. It’s estimated that up to 2/3 of Americans are deficient in magnesium. Even if you’re eating plenty of leafy greens, avocados, and dairy, you’re still likely to be low in magnesium.
Symptoms of magnesium deficiency:
- Osteoporosis
- Depression
- blood sugar issues
- PMS
- adrenal insufficiency
- Cardiovascular disease
- Noise sensitivity
- Hypothyroidism
- Anxiety
- Hyperactivity
- Tremors
- Excessive sweating
Stress, pregnancy, and coffee consumption can deplete magnesium. There are also numerous vitamin antagonists that can deplete magnesium stores. Vitamin C supports adrenal function which increases the need for magnesium. Vitamin D can indirectly cause a magnesium deficiency by increasing calcium absorption, which in turn uses up magnesium stores. High doses of zinc can reduce magnesium absorption. B vitamins stimulate metabolism which increases the need for magnesium. Sufficient magnesium is also necessary for B vitamins to be utilized properly in the body.
There are several types of magnesium, each with their own benefits and disadvantages. The ones listed below include just some of the benefits of each to get you started with choosing the best option. Be sure to do your own research and talk to your healthcare professional before adding one to your regimen.
How much magnesium should you take?
The RDA for adult females is 310 mg, but some people might need higher (or lower) doses of magnesium for optimal health. Most people need upwards of 5 mg per lb body weight since we don’t get much magnesium from food anymore (due to soil/farming practices). Taking magnesium in mixed forms is great since they all work a little differently, and our bodies may tolerate some forms better than others
Types of Magnesium
Magnesium Glycinate: This is best before bed, as it helps produce melatonin and promotes restful sleep. Magnesium glycinate, along with magnesium malate, listed next, have high absorbability and are well tolerated by most people, which is also why they’re the top two I recommend most often.
Magnesium Malate: This is great in the morning/during the day since it’s more stimulating.
Magnesium Bicarbonate: Magnesium water is also a very bioavailable form and contains bicarbonate which is a cofactor for magnesium absorption. This is a great option to mix into adrenal cocktails.
Magnesium Citrate: This is a commonly recommended option if you have issues with frequent constipation. But be careful with it because the citrate molecule irritates the bowels and prevents sufficient time for magnesium to get absorbed. This can also lead to digestive upset or give you the runs. I personally don’t like this one because the citric acid interferes with ceruloplasmin function, which is a necessary component of the iron recycling system.
Some other magnesium options that can be helpful:
- Magnesium Chloride is good for sore muscles. It is commonly used in transdermal sources on skin or baths and is found in mineral drops.
- Magnesium Taurate is good for blood sugar balance and cardiovascular health.
- Magnesium Sulphate is good for sore muscles and is best used in the bath.
- Magnesium Threonate can help with migraines, brain injuries, PTSD, depression, or anxiety.
- Magnesium Oxide or Magnesium Hydroxide are good in small doses and can be used to make magnesium bicarbonate.
When someone is new to supplementing with magnesium, I like to suggest starting with topical options before looking into oral supplementation. There are a number of transdermal options.
Magnesium lotion: This is what I often recommend clients start with, especially if magnesium levels haven’t been checked yet. The best way to use is to rub into feet before bed. It can also be put on legs/arms, but beware it stings on freshly shaved legs or anywhere with cuts/open wounds.
Magnesium spray: A similar option to lotion, for anyone who prefers a quick topical option. I’ve found many lotion and spray options are tolerable based on preference. Some brands may leave residue or feel sticky or are extra drying to the skin.
Magnesium flakes / Epsom salts: Another great topical option, especially if you don’t want to go the lotion route. Any Epsom salt also works the same way. You don’t need to do a full body soak/bath, even a foot soak would be effective. The recommended dosage is 1-2 cups in warm but not super hot water and soak for at least 30 minutes before rinsing off.
Where to find best sources of Magnesium supplements
Fullscript usually has quality brands at great prices and fast shipping which is why I partner with them. Wherever you purchase, please be mindful of the sources and ingredient lists.
You can see my favorite options on Fullscript HERE. These are the options I recommend to clients most frequently.
*DISCLAIMER: I do not make any profit off of Fullscript orders. I work with them because of their quality, pricing, and fast shipping.
