How to navigate the world of magnesium supplementation
Magnesium: the wonder supplement!! But why?! Magnesium is an essential electrolyte that is involved in over 300+ chemical and enzymatic reactions cross the body. It plays an important role in brain health, hormone production, proper muscle function, protein synthesis (production of new proteins), blood sugar regulation, energy production by the mitochondria of our cells, detoxification etc. The list goes on and on and on.
You wanna know something crazy?! Upwards of 70% of people are deficient in magnesium. How can something so important for efficient function of our body be so depleted in our population? The answer is simple: our food. One: most people tend to eat a “standard American diet”: high in processed meats and grains, high is refined sugar, and lacking in whole vegetables (simply our diets lacks essential vitamins and minerals) Two: the way we have farmed and produced fruits and vegetables over the decades has resulted in produce with much fewer vitamins and minerals compared to even 50 years ago.
So, now that we understand the importance of magnesium and the brief overview of why we are all deficient; how do we find the appropriate magnesium supplementation? Navigating the different magnesiums on the market is challenging and sometimes straight up confusing. The marketing of the product claim different benefits across different brands. Frustrating, I know. But, that’s marketing for you!
I have tried to make this more simple for you and break down the differences in magnesium types. First thing, when looking at a magnesium supplement, focus on the type of magnesium found in the ingredient list, not the claimed benefits on the label. Next, determine what are you trying to achieve. Do you have leg cramps? Would you like to improve sleep? Do you suffer from constipation? As a medical provider it’s really hard to determine someone’s magnesium status based on lab values because serum (blood) magnesium only tells us about how much magnesium is in the blood stream, not the levels (or lack of) that is present in the cells and bones. So, typically, I base this on my patients symptoms and determine the best form of magnesium from there.
Magnesium Oxide
This type of magnesium has been used for millenniums for treating and preventing constipation. Magnesium oxide is NOT easily absorbed through for GI, therefore it stays in the GI track. In the GI track magnesium oxide draws in water, keeping stool soft and increasing volume making the stool easier to pass. (More on the importance of pooping in another post).
Magnesium Citrate
This form of magnesium has a very similar role as magnesium oxide. It has a bit better bioavailability (it’s ability to be absorbed through the GI track) than oxide but still a great option for constipation. **Note: both magnesium citrate and magnesium oxide are NOT habit forming so they can be used daily to promote bowel movements. This is my preferred product.
Magnesium Threonate
Magnesium threonate is easily absorbed through the GI and crosses the blood brain barrier which makes it the magnesium of choice to help with improving cognition and brain health. I really like to use this with anyone with neurological symptoms: fatigue, brain fog, headaches, depression, anxiety, moodiness, MS, Parkinson’s, dementia etc. This is my preferred product.
Magnesium Glycinate
This form of magnesium has a higher bioavailability than both oxide and citrate and has some ability to cross the blood barrier which make it a well rounded magnesium supplement. It is readily available to muscles making it helpful for muscle cramps, muscle soreness and more rapid recovery from physical activity. It is helpful to promoting sleep and relaxation when taken before bed. It is helpful for mood, improving symptoms of anxiety and depression. This can also be helpful for PMS, menstrual cramps and improving GI motility. This is my preferred product.
Magnesium Malate
Magnesium malate has many of the same functions as glycinate. One form (either malate or glycinate) may be more effective for an individual patient than the other. It’s totally dependent on the person.
Magnesium taurate
Magnesium taurate is used for cardiovascular health and calming effect. It has been shown to reduce blood pressure and provide cardioprotection. It has also been shown to prevent and treat preeclampsia in pregnancy.
There are a few more variations but to keep it as simple as possible I have left them out. These variations are for sure the most common forms of magnesium on the market.
I hope this brings some light to the supplemental magnesium struggle. If you have questions please feel free to email Sarah at debunkthefunc@gmail.com. I hope you enjoy!
Debunk The Func 