Marvellous Magnesium
[Less than 5 minute read]
I promise you I don’t have shares in any magnesium products, and I am not in the employ of the Magnesium Marketing Board.
But taking a daily magnesium supplement is (almost always, see below) one of those easy wins that makes total sense to implement.
There’s little point addressing symptoms without treating the underlying causes. And deficiencies are often the underlying cause when it comes to our physical issues of fatigue, stress, lack of sleep, lack of energy, brain fog and more.
This week we looked at magnesium’s role in helping modulate our stress. It does this via neurotransmitter regulation, balancing hormones, being a muscle relaxant, helping in energy production, regulating our nervous system and improving sleep quality.
It also has a role in protein synthesis, DNA and RNA synthesis, bone health, cardiovascular function, blood glucose control, insulin sensitivity, immune system function, blood clotting, antioxidant defence, mitochondrial function, neuromuscular transmission, cellular communication, detoxification, pH balance, taming the inflammatory response, cardiac arrhythmia prevention, and synaptic plasticity, which is crucial for learning and memory processes in the brain.
It’s easy to skim over a list like that. But it’s really worth looking at properly. Magnesium is an essential element to so many processes and a lack of it can be behind many of our difficulties.
There are some good sources of dietary magnesium, and most of them are good things to incorporate into your diet. But quantities vary depending on growing and production methods, and since magnesium is so crucial, supplementation is usually sensible.
Dietary sources of magnesium:
1. Leafy Green Vegetables, such as:
- Spinach
- Kale
- Swiss chard
- Collard greens
2. Nuts and Seeds, such as:
- Almonds
- Cashews
- Pumpkin seeds
- Sunflower seeds
3. Whole Grains, such as:
- Brown rice
- Quinoa
- Oats
- Whole wheat
4. Legumes such as:
- Black beans
- Chickpeas
- Lentils
5. Seafood, such as:
- Mackerel
- Salmon
- Halibut
(Although there are some very good reasons for leaving the fish in the water, and pollution is a consideration here)
6. Dark Chocolate:
- Opt for dark chocolate with a high cocoa content for magnesium benefits. Wrap it around some nuts for better benefits. If you can find one without emulsifiers, all the better.
7. Banana: A medium-sized banana can provide a decent amount of magnesium.
8. Avocado: Avocado is not only rich in healthy fats but also contains magnesium. You can buy avocado (and mangoes and other fruit) direct from the supplier in the "Tropiterranean" via Crowd Farming.
9. Dairy Products, depending on the quality of the diet of the animal, and ethical considerations aside:
- Greek yogurt
- Milk
- Cheese
10. Tofu: Tofu is a good source of magnesium, and the phyto-oestrogens may be beneficial for some women.
11. Figs: good fibre-filled snack with good amounts of magnesium.
Blood serum tests are not accurate for detecting levels of magnesium, as it is stored in the bones, so our preferred option of finding out if we are actually deficient isn’t so much an option. There are people for whom excess magnesium can cause issues (see below), and so supplementation may not be possible, or at least require careful monitoring. It is unlikely that excess magnesium will be ingested via dietary sources, however, so choosing foods high in magnesium is probably still a good option.
There are various forms of magnesium supplements, and the choice depends on factors such as absorption rate, tolerability, and your specific health goals (magnesium L-Threonate appears to have better brain penetration, for example, so perhaps more effective for neurological benefits).
Here are some common forms of magnesium and their characteristics:
1. Magnesium Citrate:
- Advantages: High bioavailability and absorption. Can also act as a mild laxative, aiding in constipation relief.
- Considerations: May have a laxative effect
2. Magnesium Glycinate:
- Advantages: Well-absorbed and less likely to cause digestive upset. Suitable for those with a sensitive stomach.
- Considerations: Contains glycine, an amino acid that may have calming effects. So maybe take at night.
3. Magnesium Oxide:
- Advantages: Contains a higher percentage of elemental magnesium, but absorption is lower compared to other forms.
- Considerations: May cause gastrointestinal issues and is often used as a laxative.
4. Magnesium L-Threonate:
- Advantages: Some studies suggest improved brain penetration, potentially beneficial for cognitive health.
- Considerations: Relatively new, and more research is needed to confirm its cognitive benefits.
5. Magnesium Malate:
- Advantages: Contains malic acid, which is involved in energy production. May be beneficial for those with fibromyalgia.
- Considerations: Generally well-tolerated.
6. Magnesium Sulfate (Epsom Salt):
- Advantages: Commonly used in bath salts for topical absorption. Can be absorbed through the skin.
- Considerations: Not typically used as an oral supplement.
7. Magnesium Chloride:
- Advantages: Can be used topically or orally. May have better absorption rates than magnesium oxide.
- Considerations: May cause digestive upset in some individuals.
8. Magnesium Taurate:
- Advantages: Contains taurine, an amino acid with potential cardiovascular benefits. This does not usually come from an animal source in supplements.
- Considerations: May be suitable for cardiovascular support but limited research.
Some people also benefit greatly from spraying magnesium on tight, sore muscles, and potentially as a way to prevent cramps at night. Also, soaking in epsom salts (magnesium sulphate) can be helpful. We also know that a warm bath in the evening initiates a process of raising and then lowering the body temperature, which is a signal to sleep.
While magnesium is generally safe for most people when taken within recommended doses, there are certain individuals who should exercise caution before taking magnesium supplements. These include:
1. People with Kidney Issues: Individuals with impaired kidney function may have difficulty excreting excess magnesium, leading to the risk of magnesium buildup in the body.
2. Individuals with Heart Block or Myasthenia Gravis: Magnesium can affect heart rhythm (generally positively), and individuals with heart block or myasthenia gravis may need careful monitoring if taking magnesium supplements.
3. Those on Medications: Certain medications may interact with magnesium, including antibiotics, diuretics, and medications for heart conditions.
4. People with Bowel Disorders: In some cases, magnesium supplements can cause diarrhea. Individuals with bowel disorders like irritable bowel syndrome (IBS) or inflammatory bowel disease (IBD) may be more susceptible to these effects.
5. Allergic Reactions: While rare, some individuals may be allergic to magnesium supplements. Allergic reactions can include rash, itching, swelling, or difficulty breathing.
What about magnesium stearate? It appears in many supplement capsules, and some brands proudly announce that they don’t contain it, but is it a problem? Apparently not, as this article explains.
Let me know about you - do you already take magnesium? If you don’t, will you consider starting? And telling your friends about it? It could make all the difference.