Magnesium

from April 2023 etcetera magazine

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We hear about it all the time - we need more magnesium, eat this food, it is a good source of magnesium, we need to supplement magnesium - but what is it? What does it do for us? How do I know which supplement I need?

Studies show that over 75% of people do not get enough magnesium in their diet, not even meeting the RDA (recommended daily allowance) which is the minimum we should look at including every day to avoid diseases of deficiency.

Abundant in green leafy vegetables, nuts, seeds and lentils, magnesium helps our heart to beat, our muscles to contract, and our nervous system to signal properly. If we don’t get enough we develop a range of unpleasant symptoms and eventually illness.

Magnesium is one of the most important minerals in the body, the fourth most prevalent. Every single organ in the body uses magnesium and if you have been suffering from any of the following symptoms then you may be deficient in magnesium:

Loss of appetite

Fatigue or tiredness

Lack of energy

Muscle cramping

Difficulty swallowing

Anxiety

Shaking

Weakness or loss of strength

Irritability

Depression / low mood

Poor memory

Brain fog

There are many different kinds of magnesium on the market in supplements, but not all are made the same. Each has different qualities, and some are more bioavailable than others

(how easily the body absorbs the nutrient). Some help the heart and some help with anxiety…. So what kind of magnesium is right for me?

Magnesium citrate

Magnesium citrate is best for the gut as it behaves a little like a gentle laxative, relieving constipation. It helps to control gut bacteria and even contributes to healthy bone formation.

Magnesium glycinate

Magnesium glycinate is a combination of both magnesium and the amino acid glycine. This form of magnesium is best to aid sleep and relaxation. It helps the release of GABA (Gamma-aminobutyric acid, a neurotransmitter) which promotes feelings of well-being and happiness.

It doesn’t have a laxative effect like the other forms of magnesium so it’s a great choice of supplement if that effect isn’t needed.

Magnesium stearate

Magnesium stearate is used as an additive in food, cosmetics, and medications and is best avoided. It has been known to cause allergies.

Magnesium malate

Magnesium malate is a combination of malic acid, which we get from apples, and magnesium. It is a good all-rounder, being used in over 500 physiological processes from muscles to nerves.

Magnesium oxide

Magnesium oxide is less effective at raising blood magnesium levels than other forms due to its lower bioavailability.

It is often used in nutritional supplements so caution is advised and more absorbable forms are recommended. It has a laxative effect. If it is combined with magnesium glycerophosphate, however, it becomes very bioavailable.

Magnesium carbonate

Magnesium carbonate is essentially chalk.

Amanda is a registered Naturopathic Nutritionist and Nutrigenomics Practitioner. Gut, Digestion and Microbiome Specialist www.amandakingnd.com

It has no real place in food except to neutralise the pH of the stomach, as in for example an acid attack/heartburn.

Magnesium taurate

Magnesium taurate is best for heart health. It prevents arrhythmia (irregular heart rate) and protects from heart attacks. Supports detoxification.

Magnesium sulphate

Magnesium sulphate is otherwise known as Epsom salts. They have a strong laxative effect if taken internally. They are best known as a powerful relaxant for bathing and have been said to allow absorption of magnesium through the skin, although more research needs to be done in this area.

Tri-Mag

This form has three different forms of magnesium that promote calmness, boost energy, and soften stools.

Magnesium SRT

Magnesium SRT is a new form of magnesium which doesn’t act as a laxative. This is available in a spray so is especially useful for supplementing children.

Note: Taking supplemental Vitamin D can interfere with magnesium absorption so check your Vitamin D levels before you begin supplementation.

You should always consult with your nutritionist or health professional before you begin any supplement regime.