Magnesium deficiency has various consequences for our health.

Discover the benefits of supplementing with magnesium.

According to research, 80% of the population is deficient in magnesium!

Magnesium has many important functions in our bodies and is arguably the most important MINERAL in the body. Physiologically, magnesium is necessary for muscles to relax. Therefore, if you suffer from chronically tight shoulders, or “hold your stress” there, supplementing with magnesium may help with managing said stress. 

Magnesium is also important for digestion, so if you suffer from chronic constipation, supplementing with magnesium may be beneficial.

What is magnesium?

Magnesium is a mineral, a macromineral specifically, which means our bodies need it in large amounts. In order to meet our needs, we must consume enough magnesium-rich foods through our diet, or we can supplement.

However, the best source is a whole-food diet, which will provide magnesium in its most natural form. Once consumed, it is mostly stored in our skeleton, and also skeletal muscle and inside/outside of our cells.

In fact, magnesium is also an electrolyte, so it is necessary for maintaining fluid balance and hydration. It is also involved in over 300 biochemical reactions in our bodies!

Therefore, magnesium deficiency has many consequences on our health. So how do you know if you’re at risk or in the midst of a magnesium deficiency? Testing for deficiency is difficult to do accurately, so it is important to pay attention to symptoms. Also, awareness of deficiency risk is vital.

Some populations at risk are:

• Those with gastrointestinal (GI) issues
  • Since magnesium and other minerals are absorbed primarily in the small intestine, if you have had surgery, like a resection or bypass, or suffer with diseases like Crohn’s, celiac, or enteritis, you are at a higher risk.
• Type 2 Diabetics
  • Due to increased urination, more magnesium is voided from our bodies.
• Elders
  • As we get older, absorption rates decrease, and we may not consume as much in our diets.
• Alcohol Dependants
  • Alcohol is an “antinutrient” and leaches nutrients from our bodies, as well as prevents proper absorption.

Some symptoms of magnesium deficiency are:

• Leg cramps and restless leg syndrome
• Insomnia
• Muscle pain/fibromyalgia
• Anxiety
• High Blood Pressure
• Type 2 Diabetes
• Fatigue
• Osteoporosis
• Migraines, and more

Magnesium comes in many forms. The best source is from the food we eat.

Some magnesium-rich foods are:

• Bananas
• Dark chocolate
• Figs
• Avocado
• Black beans
• Almonds
• Yogurt/kefir
• Pumpkin seeds
• Spinach

There are 8 different forms of supplemental magnesium with different benefits depending on type. Adding a supplement to your regimen may help increase your levels more quickly.

The forms of magnesium (from most absorbable to least) and their benefits are:

• Magnesium Chelate
  • Highly absorbable, form found naturally in foods
• Magnesium Citrate
  • Highly absorbable, laxative effect, most commonly used to relieve constipation
• Magnesium Chloride
  • Comes in oil form, highly absorbable, can be applied to skin to relieve muscle pain
• Magnesium Glycinate
  • Highly absorbable, less laxative effect
• Magnesium Threonate
  • Highly absorbable/bioavailable, commonly used for anxiety and sleep disorders
• Magnesium Orotate
  • Less absorbable, benefits cardiac function
• Magnesium Sulfate
  • Aka, epsom salt, used for relief of muscle pain and relaxation, sometimes as a laxative
• Magnesium Oxide
  • Not absorbed as well as other forms, used as a laxative and acid reflux remedy

In general, when taking magnesium as a supplement, limit daily intake to 200-500 mg to prevent diarrhea which is common when taking amounts greater than 600 mg. However, there is little risk of toxicity or side effects, which is why it has been more commonly prescribed by physicians.