Magnesium supplements are important for the maintenance of good health not only because it's an essential mineral, but because magnesium deficiency is unfortunately on the rise. Let's explore all there is about magnesium and different magnesium supplements so you know which is best for your health concerns.

What is Magnesium?

In case you're wondering, what is magnesium? Magnesium is an essential mineral for all known living organisms.

Magnesium is the fourth most abundant mineral in the human body, after calcium, potassium and sodium. It is a major mineral, meaning that it's present in large amounts in your body. Furthermore, magnesium is known as an "essential" mineral. Your body doesn't make it, so you need to get magnesium from your diet for your body to perform its functions.

What is Magnesium Good For?

You may be wondering, what is magnesium good for? Magnesium plays an important role in your body's structure. It is one of the most abundant minerals in your body, and it plays a vital role in your bones, cell membranes and chromosomes. It is a cofactor for the enzymes needed to build bone tissue, and it keeps fluids moving through cells by keeping cell membranes fluid.

Magnesium is involved in your body's energy production. Magnesium is essential for more than 300 biochemical reactions in the body. Magnesium ions catalyze many chemical reactions, including those in the mitochondria, where most of the energy inside each cell of the body is produced. It also plays a role in cell signalling within the body, with wound healing and with enzymes governing the replication of DNA.

Magnesium is needed for DNA and RNA production. DNA and RNA code and decode the information in your cells. Without these two compounds, you could not make new cells or repair damaged ones.

Who Needs Magnesium Supplements?

Because a magnesium deficiency is common and on the rise in Canadians, most people could benefit from a magnesiums supplement.

Symptoms of Magnesium Deficiency: Without magnesium, the transmission of nerve and muscle impulses is compromised. This can lead to nervous system disorders, muscle weakness or contraction, as well as cramps and spasms. For example, magnesium has been shown to decrease menstrual pain by relaxing the uterine muscles. Magnesium deficiency has also been strongly associated with depression, migraines, ADD, PMS, fibromyalgia, asthma, allergies and type II diabetes. Magnesium loss can be caused by some medications such as diuretics, antibiotics and some anti-cancer drugs. Foods high in fat and oxalic acid interfere with the absorption of magnesium. Oxalic acid-containing foods include almonds, chard, cocoa, rhubarb, spinach and black tea. Body requirements for magnesium increase with increased intake of zinc and vitamin D.

Testing For Deficiency

Recently, there has been some debate regarding the efficacy of magnesium status testing using blood. It is argued that blood testing may not show deficiencies until dangerously low because only around 1% of the body's magnesium is found in the blood. 50% or more of the population may have low magnesium stores despite normal serum levels (this is a condition called "subclinically deficient").

Why Does Deficiency Occur?

Magnesium deficiency occurs because most of the dietary magnesium comes from the soil. Unfortunately our soil is becoming more and more depleted of its nutrient; therefore, the food we eat doesn’t contain as many nutrients. Our diets are also ridden with processed foods, which have many nutrients stripped away during the refining process. Lastly, our bodies only absorb a small amount of magnesium from food, leaving us with insufficient amounts if we rely on food as our main source of magnesium intake. Other factors that contribute to deficiency include:

Stress increases the excretion of magnesium through your urine.
Chronic vomiting or diarrhea, excessive urination and sweating can also deplete magnesium.
Conditions such as Crohn's disease, celiac disease, intestinal inflammation or surgical removal of part of your small intestine could influence how much magnesium your body absorbs.

Breastfeeding can deplete magnesium stores.

Taking diuretic drugs long-term can increase your body's excretion of magnesium.

Digestive distress and regular consumption of alcohol can deplete the body's magnesium stores.

Adults older than 50 are at an increased risk of magnesium deficiency.

Foods High in Magnesium

Foods rich in magnesium include dark leafy green vegetables, bananas, avocado, peas, legumes, soy and whole grains. Processed and refined foods contain the lowest amounts of magnesium, and there is some magnesium contained in the water (with hard water containing higher amounts of magnesium than soft water).

However, it is estimated that we can only absorb up to 40% of the magnesium we get from food, making it important to take a high-quality magnesium supplement.

What Does Magnesium Do?

To get the biggest boost of magnesium, supplements are the best course of action because they offer greater bioavailability than food sources alone and they’re easy to take.

Many wonder, what does magnesium do exactly? Magnesium supplements can help elevate low magnesium levels or can be taken for specific concerns, such as:

Magnesium and Stress

When you are stressed, your body needs magnesium for a few reasons! Symptoms of stress, including tiredness, anxiety, muscle tension and headaches, are also symptoms of magnesium deficiency. Plus, when you are stressed, your body excretes more magnesium. So how does magnesium work in your body to reduce stress? Research has shown that it binds to neurotransmitters that help us relax while also blocking the neurotransmitters that stimulate us.

Magnesium and Sleep

Research has linked low levels of magnesium in the body with poor sleep. For many people, one of the top benefits of magnesium supplementation is improved sleep! Some of the mechanisms behind magnesium's ability to improve sleep include reducing anxiety and muscle cramps, both of which can contribute to poor sleep.

Magnesium and Women's Health

In addition to decreasing menstrual cramping, magnesium supports women's health and acts as a uterine relaxant to prevent premature labour in pregnancy. Studies show supplemental magnesium in pregnancy also reduces the risk of birth defects such as cerebral palsy. It has also been researched for its ability to protect against osteoporosis.

Magnesium and Cardiovascular Health

Researchers have found that one-third to one-half of North Americans are magnesium deficient, and heart disease is among the top two leading causes of death in North America.

Magnesium helps cardiovascular health because it plays an important role in nerve and muscle functioning. Did you know, it takes just a minor elevation of magnesium to drastically lessen the risk of heart disease.

Deficiency can cause abnormal heart rhythms, coronary spasms and calcification of the arteries. Studies have also shown that diets high in magnesium significantly reduce the risk of high blood pressure, and this correlation is stronger in women than in men. Here are the proven benefits of magnesium for heart health:

Conducts the heart's electrical impulses
Relaxes arterial walls
Reduces stress
Lowers blood pressure
Improves circulation

Magnesium is used effectively to treat high blood pressure and atherosclerosis (which is also known as the hardening and calcification of the arteries). Plus, some studies have shown that magnesium supplementation could reduce the risk of dying from a heart attack or heart failure.

Magnesium and Type II Diabetes

Magnesium deficiency has been linked with type 1 (known as insulin-dependent) and type 2 diabetes mellitus, as well as gestational diabetes. Studies have shown that up to half of individuals with type 2 diabetes have low serum levels of magnesium (this is known as hypomagnesemia). Excessive urination is one of the signs of poorly controlled diabetes. Because magnesium is lost in the urine, many diabetics are deficient. Research has shown that magnesium may be protective against getting Type II Diabetes, and that supplementation may improve blood sugar control in those already affected. Magnesium has also been shown to aid in the prevention of the development of the metabolic syndrome.

Magnesium as a Laxative and Detoxifier

Because of its high osmotic gradient, taking large doses of magnesium can lead to increased water content in the intestines. This results in a "flushing" of the intestinal contents. This is why magnesium is often used to treat constipation or to promote cleansing for detoxification. Magnesium hydroxide (milk of magnesia) is the most commonly used form of magnesium for treating constipation. For detoxification, commercial products containing magnesium sulfate (Epsom salt), and magnesium citrate are used. It is important never to attempt to create your detoxification products using the above ingredients as the fluid balance is delicate and misuse can result in severe dehydration. Consult your healthcare practitioner before beginning any detoxification protocol.

Magnesium Supplements and Calcium Absorption

Magnesium is an important mineral that helps the body absorb calcium. Magnesium assists the body in converting vitamin D into its active form so that it can help calcium absorption.

Types of Magnesium Supplements

Which Form of Magnesium to Choose?

Many different forms of magnesium are available on the market, making choosing one difficult. Magnesium supplements are typically combined with other molecules to make them more stable and increase their bioavailability. These compounds are known as forms of magnesium.

There are many different types of magnesium supplements and each is different in cost and absorbability. It is worth pointing out that it is difficult for researchers to narrow down which is the best form due to the short half-life of magnesium in the body and difficulties with variations between testing methods. Here are some widely accepted facts:

Least bioavailable forms of magnesium: The least bioavailable forms are magnesium oxide, bicarbonate and carbonate. Because they are less soluble, they are more likely to cause intestinal side effects such as discomfort and loose stools. The magnesium in antacids (for example, milk of magnesia) is also not a good supplemental source because it neutralizes stomach acid and will impair the absorption of other minerals, like calcium. This is why magnesium oxide is almost always only recommended for acute states of constipation.

Most bioavailable forms of magnesium: Magnesium as an amino acid chelate, such as magnesium glycinate or magnesium taurate, is up to 4 times better absorbed than magnesium oxide and can be taken with or without food. Magnesium glycinate (also known as bisglycinate) is the top choice of most natural health practitioners who recommend its use for stress, sleep and anxiety. Magnesium bisglycinate is much less likely to cause digestive distress and loose stools because of its high absorbability. Magnesium taurate provides benefits for the heart, so you may want to consider this form if you are supplementing for cardiovascular benefits.

Most popular forms of magnesium: Magnesium chloride, magnesium citrate, and other magnesium salts are about 30% bioavailable. Magnesium glycinate and citrate are both soluble forms, considered highly absorbable, providing a high elemental mineral content. These are probably the most widely recommended forms.

When choosing a form of magnesium, it's important to think about your symptoms and/or goals. Some forms are better for sleep, stress support, laxative or stool loosening, brain health, fibromyalgia and chronic pain conditions, PMS symptoms and sore muscles. Here is a list of which form of magnesium to choose for various health benefits:

Sleep: magnesium bisglycinate or magnesium citrate
Brain health: magnesium threonate
Stress and anxiety: magnesium bisglycinate
Laxative or detoxification: magnesium oxide or magnesium citrate
Pain: magnesium malate
Heart health: magnesium taurate or magnesium orotate
PMS: magnesium bisglycinate

Best Magnesium Supplements

Nowadays, there couldn't be more choices when shopping for the best magnesium supplements. There are many different formats of magnesium supplements. The right magnesium format for you will depend on your preferences and lifestyle. Here are the most popular as well as some of the best magnesium supplements in Canada

Magnesium pills: Magnesium supplements are widely available in pill format. As a shopper, you can choose magnesium capsules or chewable tablets. Pills are the most convenient format of magnesium because they are easy to travel with and easy to take.

Magnesium liquids: Liquid magnesium can be mixed into fruit juice or water and is available in standard liquid formats and newer liposomal formulas. A liquid format of magnesium can be helpful if your digestion is challenged or you don’t like taking pills. However, liquid magnesium can be less convenient to take than pill formats and if you travel often, you may want to stick with another format like magnesium pills.

Magnesium powder: This format can be easily mixed into liquids. Many magnesium powders available today are made for encouraging sleep or promoting muscle recovery.

Topical magnesium: Magnesium is also widely available for topical use. The most common type is magnesium sulphate, also known as Epsom salts, which are commonly added to a warm bath. Magnesium creams and gels are also available and are helpful for soothing sore muscles, inflamed muscles and injuries.

Magnesium Supplement Dosing

Searching for the right amount of magnesium to take can be confusing. The RDA, or Recommended Daily Allowance, refers to the amount of magnesium needed to prevent deficiency. The ODA, or Optimum Daily Allowance, is the amount of magnesium you need to be healthy.

The ODA for magnesium is 420 milligrams per day, with most practitioners recommending taking 400-500 milligrams of magnesium daily. The dose depends on the form of magnesium you choose; for instance, magnesium threonate is usually used at higher doses than other forms. A good place to start is 200 milligrams per day, gradually working up to bowel tolerance.

Co-Supplementation

Magnesium is commonly used in a Calcium/Magnesium complex. These are available as tablets, capsules, powders and liquids. When choosing a Cal/Mag complex consider the ratio of calcium to magnesium. The most popular is 2:1, calcium to magnesium because calcium is typically recommended at twice the daily amount of magnesium. However, for those who need extra magnesium, 1:1 and 3:2 (Cal: Mag) ratio supplements are available. Many current formulas for bone health will include vitamin D which, promotes the absorption of calcium in the digestive tract. Interestingly, magnesium which is paired with malic acid has been shown to provide significant pain relief for individuals suffering from fibromyalgia.

Magnesium Facts & Side Effects of Magnesium Supplements

The main side effect of magnesium is diarrhea. However, this is usually an early sign that you are taking too high a dose of magnesium. If this happens to you, try reducing your dose.

Coral calcium may contain heavy metals and should not be taken during pregnancy or while breastfeeding, although magnesium supplements are generally considered safe for this population.

Because of possible drug interactions, people who take ACE inhibitors to treat high blood pressure will need to speak with their doctors before starting a magnesium regime.

Magnesium may interact with digoxin, certain anti-malarial medications, certain antibiotics, and bisphosphonates used to treat osteoporosis.

Using magnesium as a laxative can result in severe dehydration over time.

People with kidney disease should not take large doses of magnesium. In addition, older adults may have trouble processing magnesium due to impaired kidney function. It is always a good idea to seek the guidance of a qualified practitioner if you are older than 50 and/or if you experience kidney insufficiency.

Some studies have suggested that high doses of zinc and fibre may reduce magnesium absorption. Additionally, a study suggested that low protein intake could reduce magnesium absorption, but more research is needed before this can be confirmed.

Do not take magnesium supplements after a meal because they can neutralize stomach acid, making your body less effective at digesting food.