Everything you need to know about Magnesium
Magnesium is one of the most important nutrients in the body, involved in over 300 biochemical reactions. Magnesium plays a role in muscle relaxation, nerve function, aids in blood sugar regulation (helps to metabolise sugar), supports a more restful sleep, and even contributes to bone health.
Certain lifestyle factors can increase our demand for magnesium, including:
High levels of stress which more readily depletes magnesium
Athletes or individuals with active lifestyles require more magnesium to support muscle function and energy metabolism
Diets high in sugar and processed foods require more magnesium to metabolise
Magnesium is naturally contained within many foods, including:
Dark chocolate
Bananas
Nuts such as almonds and cashews
Leafy greens such as spinach
Avocado
Legumes such as lentils, beans and chickpeas
Pumpkin seeds
Whole grains such as oats, quinoa and buckwheat
Eating a range of these nutrient-dense foods is a great way to help support your magnesium levels, and provide a number of other nutrients too.
For many people, magnesium supplementation can also be a helpful way to bridge the gap. It’s one of the most common supplements I prescribe my patients, but it’s also among those I most frequently see people using incorrectly.
You have probably noticed that there are a huge variety of magnesium supplements on the market - all with different forms of magnesium, dosages, and sometimes extra things added. Depending on your unique health circumstances, it’s important that you take an appropriate one for you. I am happy to guide you with this in a supplement review, and I will also put some general advice below.
What to look out for when choosing a magnesium supplement:
Added Ingredients:
Some magnesium supplements also contain zinc, vitamin B6, or other added nutrients. Most people do not need additional vitamin B6, and this nutrient can build up in the body to toxic levels if too much is taken. In most cases, a magnesium-only supplement is ideal.
Dosage:
The right dosage of magnesium for you will depend on your unique health circumstances. However, be wary that some magnesium supplements are dosed quite high, for example 600mg in one capsule. Unless this has being specifically advised and monitored by your health practitioner, generally about half of this is suggested as a daily dose. There is such thing as too much magnesium, and the first sign of this is typically loose bowels.
The Form of Magnesium:
Magnesium supplements come in a large variety of forms. Two of the most common types which I prescribe are: citrate and glycinate. Both of these are well-absorbed, however they do have different uses. Magnesium citrate can help to support digestion and relieve constipation. Magnesium glycinate is a very well tolerated form which is more gentle on the stomach, and can be more supportive for sleep, anxiety and stress.
Two forms of magnesium that I would avoid are: oxide and sulfate. Both forms are poorly absorbed and often have a laxative effect.
I hope this has been helpful! If you’d like me to review your supplements, prescribe high-quality supplements (if needed) and provide individualised advice, you can book in for a supplement review here.
References:
Al Alawi, A. M., Majoni, S. W., & Falhammar, H. (2018). Magnesium and Human Health: Perspectives and Research Directions. International journal of endocrinology, 2018, 9041694. https://doi.org/10.1155/2018/9041694
Schwalfenberg, G. K., & Genuis, S. J. (2017). The Importance of Magnesium in Clinical Healthcare. Scientifica, 2017, 4179326. https://doi.org/10.1155/2017/4179326
Disclaimer: this blog is intended for educational purposes only and does not replace individual medical advice. For more support please always seek the guidance of your relevant health practitioners.