Magnesium is used in over 300 enzymes in the body, so our body is using it up constantly. Not only is it in use all the time, but there are many characteristics of our modern lifestyle that are depleting it. For example, stress, certain medications (stomach acid blockers, water pills, etc), and drinks such as coffee or soda. On top of all that, it’s not as prevalent in our top-soil anymore. If it’s not in the soil, the plants can’t take it up, so it’s not in our food.
What are some common signs of magnesium deficiency?
A few common symptoms of magnesium deficiency are:
- Muscle cramps
- Headaches
- Insomnia
- Constipation
- Fatigue
- Asthma
- High blood pressure
- Menstrual cramps
- Acid Reflux
How can I check if I’m deficient?
Your provider can check for magnesium deficiency by taking a blood sample. The best measurement will be to ask for a Red Blood Cell Magnesium level (RBC Magnesium)–NOT serum magnesium. Make sure to point out the difference to your provider so they select the correct one. The RBC level gives a more accurate level of what the body stores have been over the past 2-3 months. A serum magnesium level can fluctuate based on what you may have eaten or not the past couple of days. Aim for the upper third of the reference range.
What foods are good sources of magnesium?
The best foods are things like almonds, pumpkin seeds, spinach, cashews and beans. You can access the USDA’s comprehensive list of magnesium amounts in food here.
What if I think I’m deficient based on my diet or the symptoms I have, Can’t I just take a supplement?
For the most part, magnesium supplementation is very safe. Those with any sort of chronic kidney disease should only supplement under their provider’s recommendation. If you are otherwise healthy, a good starting place is 200-300mg of elemental magnesium. The good news is that magnesium supplements are plentiful and not too expensive!
There’s so many different forms of magnesium..what gives?
Here’s my brief primer, we could go very deep down the rabbit hole here if you wanted, but I’m going to spare you.
- Magnesium CITRATE: Best absorbed form if you suffer from constipation. Take in the evening and it should be kicking in when you wake up! Here’s a good brand as an example: Amazon.com: Natural Vitality Calm #1 Selling Magnesium Citrate Supplement, Anti-Stress Magnesium Supplement Drink Mix Powder- Raspberry Lemon, Vegan, Gluten Free and Non-GMO (Package May Vary), 16 oz 113 Servings : Natural Vitality: Health & Household .
- Magnesium OXIDE: Most common form found in over the counter supplements, also the least absorbed. AVOID THIS FORM FOR THE MOST PART! When magnesium is not absorbed, it stays in the GI tract, and water follows it out via osmosis–>diarrhea… Avoid if possible.
- Magnesium GLYCINATE OR MALATE: These are ‘chelated’ forms where the magnesium is actually chemically bound to an amino acid. This is the best absorbed form if you have regular daily bowel movements. It comes in powders or capsules and is the most common form I recommend. Here’s an example of what I use: Reacted Magnesium Powder (orthomolecularproducts.com) .
- Magnesium THREANATE OR TAURATE: These forms are best if you suffer from anxiety or depression. They are chelates (like the above form), but are also the only forms that are shown to cross the blood-brain barrier. This means the magnesium reaches the brain where it can have a relaxing effect. Here’s a brand I commonly recommend: Amazon.com: Jarrow Formulas MagMind – 90 Capsules – Includes Magnesium L-Threonate (Magtein) – Supports Brain Health & Function – 30 Servings : Health & Household .
While you don’t get as much elemental magnesium in this form, what you do take in gets to the brain!
You can find these forms of magnesium right from my online dispensary! Sign up and get 10% off your order. Active clients receive a 20% discount!
In conclusion, magnesium deficiency is a common root cause nutrient deficiency I find when working with clients. Hope this small guide helps educate you on this important mineral!
