Perhaps second only to probiotics, magnesium is one of the supplements I see most frequently on lists in intake forms. However, most people don’t realize that there are quite a few different types of magnesium, and each one behaves a little differently in the body. I’ve assembled some important, basic information here for educational purposes, and, as usual, not for the intention of diagnosing, curing, treating— you know, the usual red tape talk.

What Does Magnesium Do in the Body?

Magnesium is a critical mineral in the body even at the most basic level of cell function. It is a key ingredient for ATP production, which fuels cellular function, and plays a critical role in glutathione synthesis, known as the ‘master antioxidant’. If we’re not getting magnesium, our bodies can’t detoxify like they need to. Magnesium helps regulate muscle and nerve function, blood sugar, blood pressure, protein synthesis, bone health, and even DNA function. It also moderates calcium, potassium and sodium levels, and is involved in over 300 enzymatic reaction in the body, including inflammation modulation, detoxification, energy production, and many more.

Why Are We Struggling to Get Enough Magnesium?

There are a few answers to that question, but it frequently boils down to the food we consume. Through poor agriculture practices, the introduction of GMO crops, and other changes have depleted the bioavailable magnesium in the soil, limiting how much can be transferred into the crops. Adding poor diets, high levels of alcohol consumption, pharmaceutical medications, disease states like kidney issues, poor gut health, diabetes, and chronic stress, it’s hard to imagine who wouldn’t be deficient in magnesium at one level or another! Specifically, chronic stress sufferers are losing magnesium at an alarming rate due to the prolonged activation of the HPA axis (hypothalamus-pituitary-adrenal). Between the kind of symptoms that present and the lack of awareness about their health state, it’s no wonder we’re seeing more frequent presentation of magnesium deficiencies.

What Are Some Common Signs of Deficiency?

Symptoms of magnesium deficiency can be sneaky! Common signs include insomnia, brain fog, sluggishness, inflammation, irritability, restless legs, anxiety, decreased appetite, nausea, vomiting, fatigue, and weakness. Low levels over a long period of time can lead to worsening symptoms like numbness, tingling, muscle cramps, seizures, personality changes, abnormal heart rhythms, kidney and liver damage, migraines, multiple sclerosis, glaucoma, Alzheimer’s, and osteoporosis (due to poor absorption of vitamin D and calcium). Medications for acid reflux & peptic ulcers can lower magnesium levels over an extended window of time. Overuse and/or unnecessary use of zinc supplements can affect how magnesium is absorbed and regulated as well.

Watch for These Key Signs:

Leg cramps- 77% of adults and 7% of children have leg cramps on regular basis. Magnesium plays a major role in neuromuscular signaling and muscle contraction. This can include ‘restless leg syndrome’. The best option is to increase potassium and magnesium intake.
Insomnia- Magnesium deficiency is a precursor to sleep disorders like anxiety, hyperactivity, and restlessness, most likely because of magnesium’s role in GABA function and the mechanism of neurotransmitters that calm the brain, promoting relaxation. A topical magnesium spray at bedtime if our favorite solution for this.
Muscle pain & fibromyalgia- Increasing magnesium levels has shown an ability to reduce pain and tenderness for fibromyalgia sufferers, and improves immune system blood markers, which explains its overall improvement for autoimmune patients.
Anxiety- Magnesium deficiencies can directly effect the central nervous system (specifically the GABA cycle), so it can cause irritability and nervousness. As it worsens, higher levels of anxiety, and in extreme cases depression and hallucinations can develop. It’s considered a vital mineral for mood because of these roles.
High Blood Pressure- Magnesium pairs with calcium to level blood pressure and protect the heart. Low magnesium levels create low calcium levels. That combination increases blood pressures and causes a state of hypertension. A study with 241,378 participants published in the American Journal of Clinical Nutrition showed that a diet high in magnesium foods could reduce the risk of a stroke by 8%. This is a huge factor to consider with hypertension being the leading cause of 50% of ischemic strokes in the world.
Type 2 Diabetes- One of four main causes of magnesium deficiency is diabetes. Low magnesium levels are 10x more common in new diabetics and 8.6x more common in known diabetics. If you apply this to the statistic that 80% of pre-diabetics aren’t aware they are in dangerous territory, that number is even more startling. Magnesium plays a role in sugar metabolism, and by adding low level supplementation (~100 mg daily) the risk of diabetes is lowered by 15%.
Fatigue- Low energy, weakness, and fatigue are common indications of magnesium deficiency. This is likely due to magnesium’s role in ATP production in the cells’ mitochondria. Most chronic fatigue syndrome cases have a clear magnesium deficiency.
Migraines- Due to magnesium’s importance in neurotransmitter function, higher ranges of supplementation are shown to reduce the occurrence and frequency of migraines by as much as 42%.
Osteoporosis- The average adult has 25 g of magnesium, and half of that is stored in the bones (The National Institute of Health). Magnesium supplementation alongside Vitamin D3 and K2 show significant improvements in osteoporosis after just 30 days.

What Groups Are High Risk for Magnesium Deficiency?

There are four major groups that are high risk for magnesium deficiency, but a lifestyle of high stress levels and poor intake of magnesium-rich foods takes the lead. The other major groups are as follows:

Gastrointestinal disorders (Crohn’s, celiac, leaky gut, etc) due to magnesium being absorbed mostly in the small intestine.
Type 2 diabetes partly due to increased urination.
High alcohol consumption. Alcohol is considered an ‘anti-nutrient’ because it robs your cells of nutrients AND prevents proper absorption/utilization of what is consumed through food and supplement sources. 1-2 glasses of wine a week is fine, but more will increase the demand on liver. Excessive consumption over a long period of time can cause dehydration, gut flora imbalance, immune system stress, disrupted sleep patterns, and premature aging.
Elderly populations through lack of magnesium-rich diets, but also a natural decline in absorption in the gut and reduced storage in the bones as they age.

What Labs Can You Run to Check for Magnesium Deficiency?

Lab testing through blood samples are not very good at identifying deficiencies because only 1% of your magnesium is freely circulating in the bloodstream. Most of the magnesium storage is in the bones, muscles, and tissues, which is more difficult to test in a clinic setting. Normal levels of magnesium vary according to sex and life stage:

Men: 400-420 mg daily

Women: 310-320 mg daily

Pregnant Women: 350-360 mg daily

Breastfeeding Women: 310-320 mg daily

It’s important to keep an eye out for lifestyle factors that could be deploying your magnesium levels, but mediations that frequently rob magnesium stores as well. Bisphosphonates (for treatment of osteoporosis) affect absorption, antibiotics can disrupt the balances, and diuretics can either decrease or increase the loss of magnesium through urination, depending on the type.

Where Should We Be Getting Magnesium From?

As always, my preference for resources is the food we consume. Legumes, nuts, seeds, whole grains, green leafy vegetables, fatty fish, dairy, and bone broth are all good magnesium resources. The top ten resources are spinach, pumpkin seeds, yogurt, kefir, almonds, black beans, avocado, figs, dark chocolate, banana. Alfalfa, horsetail, nettle*, and red clover** are some of my favorite herbal resources as a second line of supplementation. (*contraindicated in people with acute or chronic kidney disease; **contraindicated in people on blood thinners)

What Are the Differences Between Magnesium Types?

Magnesium Chelate

Highly absorbable, found in foods naturally. Bound to multiple amino acid proteins.

Magnesium Chloride Oil

Applied to skin and frequently recommended for people that struggle to absorb through gut and food. Athletes use this form to increase energy and endurance, dull muscle pain, and heal wounds and skin irritations.

Magnesium Citrate (Magnesium + Citric Acid)

Helps with constipation, nocturnal leg cramps, preventing headaches, and absorbs readily. Can have laxative effect in high doses, but overall improvement in digestion and prevents constipation.

Magnesium Glycinate (aka Biglycinate)

Most easily absorbed. Helpful with inflammation, anxiety, blood sugar, sleep improvement. No laxative effect. Recommended for general deficiency and less likely to cause laxative effects than some other forms.

Magnesium Malate

Used most frequently for muscle health, chronic pain, fibromyalgia, and chronic fatigues, this form has less of a laxative effect.

Magnesium Orotate (Magnesium + Orotic Acid)

Deeper into cells, and frequently used by top athletes for increasing energy. Also very expensive. Orotic acid which is beneficial for heart.

Magnesium Oxide (aka Hydroxide)

Frequently used as laxative and as an acid reflux remedy. Not absorbed as well as other magnesium forms. This is the main ingredient in milk of magnesia.

Magnesium Sulfate (Magnesium + Sulfur + Oxygen)

A favorite for joint pain and detoxification, this is the form that we see used as Epsom salt baths. Soaks through skin, relieves sore muscles. promotes relaxation and reaches cell-saturation much faster than other forms and applications.

Magnesium Taurate

Great for heart health, blood sugar, migraines, blood pressure modulation.

Magnesium Threonate

Great for brain health, sleep, relaxation, and memory, but very expensive! Highly absorbably and penetrates mitochondrial membrane. This form isn’t as commercially available, but as research increases, will become more popular.

How to Supplement Effectively

Something to keep in mind when supplementing magnesium is the difference between taking an oral supplement versus soaking in a magnesium bath. Soaking exposes the body to very high milligram amounts and will get you to cell saturation quickly. Make a habit of taking water with you to drink during an epsom salt bath. When taking oral magnesium supplements keep in mind that exceeding the recommended amounts can lead to digestive upset like diarrhea or loose stools, nausea, and abdominal cramping. Extreme over supplementation can cause irregular heartbeat and cardiac arrest. Topical magnesium is our favorite application and is absorbed in higher qualities than oral supplementation.

SUPPLEMENTATION LIMITS:

Adults: 350 mg

Children:

9-18 years old: 350 mg

4-8 years old: 110 mg

1-3 years old: 65 mg

Making the Most of Magnesium