Magnesium

Magnesium is necessary for a multitude of important processes in the human body. Magnesium is an essential component in over 300 enzymatic reactions including the metabolism of carbohydrates and fats for energy, DNA synthesis, cell signaling, and supporting the body’s antioxidant defense systems. Additionally, magnesium plays a vital role in muscle and nerve conduction, normal heart rhythm, and bone health.

Deficiencies

Many Americans are deficient in magnesium because of inadequate diet, medications that deplete magnesium, and modern agricultural practices that deplete the soil of magnesium and other minerals. Many people eat a healthy diet but still might be deficient and require a magnesium supplement.

Additionally, several types of chemotherapy drugs deplete magnesium, which can cause dangerously low magnesium levels.

Checking for low magnesium with a standard laboratory blood test is not usually an accurate measure of magnesium levels in the body. This is because magnesium is stored within the skeleton or in the cells. A standard blood test will often miss a true magnesium deficiency, unless cellular magnesium levels are specifically tested, which is a test that may not be covered by most insurance plans.

Symptoms of magnesium deficiency vary widely and can include muscle cramping, headaches, poor concentration, irritability or constipation. Magnesium supplementation is generally safe and easy, but it is important to have guidance with dosing and types of magnesium.

Type and Dose

There are a variety of types of magnesium on the market for sale. Magnesium citrate (the vitamin, NOT the laxative!) is probably the most affordable and effective type of magnesium. It can loosen stools, so people prone to diarrhea should choose another type. Magnesium glycinate is available at most health food stores and is easier on the digestive system and less likely to loosen stools as compared to magnesium citrate. Magnesium oxide is often prescribed for magnesium deficiency, but it may not be as well absorbed as the other forms.

For magnesium citrate and magnesium glycinate, doses of about 400 mg are generally adequate, though most providers suggest working your way up slowly to this dose to ensure that you are tolerating it well. If you develop diarrhea, try lowering the dose. Magnesium is a large molecule and therefore it often takes more than one capsule/tablet to reach a dose as high as 400 mg. Be sure to read the Serving Size to verify how many capsules are needed to reach your desired dose. Magnesium citrate also can be found in powder form, which some people prefer over the larger capsules/tablets. The powder is mixed with water, using instructions found on the label to reach the desired dose.

It is usually recommended that magnesium be taken at bedtime, as it can be calming and many people take it to help with sleep.

Food Sources

Magnesium is widely available in several foods. Legumes, nuts, dark leafy greens, halibut, unprocessed grains, and ready-to-eat fortified breakfast cereals are great sources of magnesium. Meat and dairy products are considered good sources as well. Cooked spinach, pumpkin seeds, black beans, almonds, and brown rice are also rich sources of magnesium.

Warnings

Magnesium is generally safe when taken at doses of up to 500 mg daily in adults. As mentioned, magnesium can cause loose stools so refer to instructions above to determine which type of magnesium is best for your digestive system and then start with a lower dose and build from there.