Which Magnesium Do I Choose?
Okay everyone, let’s talk MAGNESIUM. Which one you ask? Well, that is exactly why you are reading this article. I have more patients than not come into my office already on a magnesium supplement but most of them don’t even know that they are not even on the right one. Not every form of magnesium is the same. They are absorbed differently and they target different tissues, therefore, they can have a different effect on the body.
First off, let’s talk about what magnesium is. Magnesium is a mineral and an essential part of our body to operate daily. It makes up a large part of our bones and is essential in more than 300 cellular reactions. Magnesium is primarily stored in your skeleton and soft tissue. Magnesium is also required for appropriate calcium and potassium absorption in the body therefore when you take a supplement with just calcium or potassium you will usually find magnesium in with it also (or at least it should have it in there!).
Magnesium is found in most of our foods. It is found primarily in high fiber foods, legumes, whole grains, vegetables such as broccoli, dark leafy greens, nuts (particularly almonds) and seeds. It is also found in dairy, meats, chocolate, and even coffee. For those of you in different parts of the world, hard water contains large amounts of magnesium, as this part of what makes water ‘hard’.
Magnesium deficiencies are common in the US and more prevalent among women. Why do we get deficiencies? First off, a lot of the times it is occurring because we are not eating nutrient-dense foods; foods that are processed or grown on poor quality soil. We also lose about 80% of the magnesium content in grains when we refine it. It can also occur when we drink lots of alcohol, have high stress, severe and prolonged diarrhea or vomiting, congestive heart failure, pancreatitis, certain medication usage, or other disorders that cause malabsorption in the GI system.
How many people do you know that have lots of stress in their lives and eat lots of processed foods and drink alcohol to cope? Exactly.
Some symptoms that can occur when you are low in magnesium include but are not limited to anxiety, depression, fatigue, insomnia, irritability, panic attacks, muscle cramps, chest tightness, headaches, and brain fog. When there is an overt deficiency it can contribute to health conditions such as osteoporosis, diabetes, and other cardiovascular diseases.
For proper magnesium absorption, you have to have adequate vitamin D and parathyroid hormone in the body. If your vitamin D status or PTH status are low or impaired you are at a higher risk for magnesium deficiency. Both of these can be checked and monitored with adequate blood testing.
People are mostly using magnesium orally to treat stress and anxiety, constipation, muscle cramping, allergies, hypertension, elevated cholesterol, slow metabolism, acid reflux, chronic fatigue syndrome, ADHD, and the list goes on. When applied topically, it can be used to treat skin ulcers, boils, wound healing. It is also effective for treating seizures, acute migraines, and COPD when applied intravenously, or applied directly into the vein.
Now, the type of magnesium, the dosage, and the way you take it is important when you consider magnesium applied supplementally. Of course, the BEST way to get your magnesium is through your diet but when we are deficient we often need that extra boost to increase your body’s magnesium levels back to the normal level. It is always beneficial to test your magnesium levels to see if it really is the root cause of your ailments but can be supplemented safely without testing when taken at adequate dosages.
According to the National Institutes of Health, the average adult is recommended 350mg per day and for children ages 1-3: 65mg per day, ages 4-8: 110mg per day and ages >8 the dosage is the same as adults. Now everyone’s tolerance level and health status are different so know that these are general recommendations based on the general population and not meant for each individual. If you increase above these amounts be sure to do so slowly and watch out for symptoms such as diarrhea, hypotension, nausea, vomit, and increased heart rate.
Now we go onto the different types of magnesium. Each type has a different amount of elemental magnesium present and important to consider when consuming a magnesium supplement. Product labels will outline this in their ingredients list. There is some overlap with different forms of magnesium, yes, but what I have created is a simplified source for you to go to when you are in doubt that is based on effective clinical studies over the years.
Different types of magnesium target different parts of the body
Top choice (but not really) for heartburn and constipation= MAGNESIUM OXIDE. I put this one first because this is the most predominant magnesium you see in the supplement section. Now, this is mostly because this is a cheap and easy magnesium to make and most studies are using this form. It is not as bioavailable as others because the absorption rate in the body is low. Please keep reading below to find better magnesium choices for these conditions. You also run a higher risk of diarrhea from this form than others.
Top choice for elevated cholesterol, depression, type 2 diabetes, oral detoxification, and low stomach acid = MAGNESIUM CHLORIDE. This form is well tolerated and has a high absorption rate orally. It also absorbs well through the skin when applied topically.
Top choice for altitude sickness, constipation, and migraine headaches = MAGNESIUM CITRATE. This form is what is given to you before a colonoscopy to stimulate the bowels to evacuate before the procedure. It can cause diarrhea at lower dosages than other forms so be conscious about your dosage.
Top choice for stress relief and improving sleep = MAGNESIUM GLYCINATE. Magnesium glycinate does not cause a laxative effect and is well absorbed when taken orally for stress and sleep
Top choice for topical stress relief and sore muscles and applied via IV and injection for seizures, chronic fatigue syndrome, asthma, COPD = MAGNESIUM SULFATE. This form is also known as Epsom salts and people commonly use this in baths and scrubs. This form, when added to injections, can also help with low serum magnesium levels and fatigue.
Top choice for type 1 diabetes-induced low magnesium and joint pain = MAGNESIUM GLUCONATE. This form is also the most recommended when taken orally, for low serum magnesium levels, referred to as clinical hypomagnesemia.
Top choice for an energy boost and muscle cramps = MAGNESIUM MALATE. This form is well absorbed and has a high bioavailability of elemental magnesium.
Top choice for cellular function, cardiovascular health, and athletic performance = MAGNESIUM OROTATE. This form of magnesium is newer to the market and more studies are being conducted at this time.
Top choice for GERD, or acid reflux, and osteoporosis = MAGNESIUM HYDROXIDE. A few studies indicate its positive effects in fibromyalgia-related pains.
Other forms you may see but are less known because there are fewer clinical studies available:
Magnesium carbonate: been known to treat GERD but not ideal as it is less absorbable than other forms.
Magnesium threonate: studied for its effects on memory retention and lowering anxiety.
Magnesium aspartate: some studies show positive effects on those with hearing loss, fatigue and muscle cramps when combined with potassium aspartate. This form has a high absorption rate.
Magnesium trisilicate: has a slow onset and long duration of activity in the body. Some studies show it is helpful for those with GERD but it is not absorbed well.
Magnesium taurate: for acute illnesses such as colds and flu as well as stress.
Magnesium lactate: little research shows what conditions this form is most effective but it has a high absorption rate.
You may also see in the magnesium section a magnesium labeled say for “bone health” and different forms of magnesium in the ingredients list. This is good! This is a company that is providing you with a few different forms of magnesium that have been studied to improve your bone health all put in one product for you.
If you have poor GI absorption, powdered versions would be ideal for you as capsules may not be able to break down in time for your body to absorb them before they get to the large intestine.
Please note that supplemental magnesium can interfere with certain medications so please consult your doctor before taking supplemental magnesium to avoid adverse effects. A good supplement company will also put on the label where the magnesium is sourced so if you have any food allergies please read the label thoroughly.
HERE TO EMPOWER YOU WITH THE KNOWLEDGE OF HAPPINESS AND HEALTHINESS,
DR. MEG
Disclaimer: These statements have not been evaluated by the Food and Drug Administration. There are no financial ties to any supplement companies, pharmaceutical companies, or to any of the products mentioned in this post. This post is not meant to treat, cure, prevent, or diagnose conditions or diseases and is meant for educational purposes. As always, please consult your doctor before trying any new treatments or supplements.
