Benefits of Magnesium

There are many researched and noted benefits of magnesium, including playing a role in more than 300 enzymatic processes in the body, making it essential to have adequate levels.(1)  Magnesium is a mineral often referred to as an electrolyte and works alongside calcium to maintain your electrolyte balance.  Nearly two-thirds of the western world are deficient in magnesium.(12)

Per published research, “Magnesium is required for DNA and RNA synthesis, reproduction, and protein synthesis. Moreover, magnesium is essential for the regulation of muscular contraction, blood pressure, insulin metabolism, cardiac excitability, vasomotor tone, nerve transmission and neuromuscular conduction.”(2)

Other Benefits of Magnesium:

• Support your waste elimination system
• Reduce stress levels to feel relaxed and more peaceful
• Improve your sleep
• Support your immune system
• Maintain normal heart contractions and rhythm
• Build strong teeth and bones
• Improve brain health and memory functions

Deficiency in Magnesium

Magnesium deficiency has been associated with many health ailments, including stress, “photosensitive headache, fibromyalgia, chronic fatigue syndrome, audiogenic stress, cold stress, and physical stress.”(5)

Another study documents, “Low levels of magnesium have been associated with a number of chronic diseases, such as Alzheimer’s disease, insulin resistance and type-2 diabetes mellitus, hypertension, cardiovascular disease (e.g., stroke), migraine headaches, and attention deficit hyperactivity disorder (ADHD).”(6)

Magnesium deficiency may be indicated by:

• Chest pains
• Back pain
• Heart palpitations or abnormal rhythm
• Muscle pain or spasms, especially calf soreness
• General health issues like fatigue, headaches, slow healing
• IBS or other digestive issues
• Irregular potassium levels

With all these benefits of magnesium and several different types, it can be confusing to know which magnesium to take for what purposes.  Outlined below you will find the benefits of several forms of magnesium to help you decipher your supplements.

Here Are The Benefits Of Magnesium By Type

1. Magnesium Citrate is probably the most known form of magnesium that helps with constipation as it acts as an osmotic laxative.  It is highly bioavailable, meaning that it’s easy for the body to absorb and can help raise magnesium levels in the blood.(7)  It is also know to help with the adverse effects of obesity and supports cardiovascular health.(8,9)
2. Magnesium Malate is a chelated form of magnesium (increased bioavailability) that contains malic acid.  Because of its bioavailability, it tends to be easier on the digestive system and may help raise Magnesium levels in the blood and tissues.(10) It can help with migraines, stress/mood, chronic pain, blood sugar issues, muscle soreness, and depression.(11,12)
3. Magnesium Sulfate is another easily absorbed form that supports muscle building, recovery, injured joints/muscles, and supports your overall health.(13)  This is the type of magnesium that is commonly called Epsom salt.  It is another form that can be used to relieve constipation.(14)
4. Magnesium Glycinate or Bisglycinate is the form that is helpful and often used to improve your sleep, reduce insomnia, lower anxiety, and improve depression.(7)(15)(24)  It supports lower levels of chronic stress, inflammation, along with heartburn or indigestion. It is also used to correct low magnesium levels in the blood.(14)
5. Magnesium Taurate is the form that is best for your heart and blood pressure. In published research, “The complex magnesium taurate may thus have considerable potential as a vascular-protective nutritional supplement.”(15) It also supports healthy blood sugar levels.(23)
6. Magnesium Orotate is also very helpful with cardiovascular health, “…as an adjuvant treatment in congestive heart failure, hypertension, post-operative cardiac status or in type 2 diabetes.”(16). It is also the best form for metabolic improvements, especially for athletes who want to enhance performance, energy, and recovery.(17)
7. Magnesium L-Threonate readily crosses the blood-brain barrier and increases the levels of magnesium in the brain.  This is important as it helps improve learning and memory function, slows down cognitive decline, reduces neuropathic pain, and fights inflammation.(18,19,20,21)
8. Magnesium Oxide is one of the lesser bioavailable forms and is used more for short-term relief of digestive symptoms, like heartburn, indigestion, and constipation. It may also be used to treat and prevent migraines.(22)
9. Additional types of Magnesium exist as well, including Magnesium Phosphate, Magnesium Carbonate, Magnesium Chloride, and Magnesium Aspartate.

How much should you take to get the benefits of magnesium?

1. No matter what, if you go past bowel tolerance and get runny stools, then take less!

2. Adults – 350mg/day, with the average adults already getting about 250mg from your diet.  Start out slow, adding 100mg at first.  If that’s tolerable, then build up to adding 350mg.

Magnesium is a great addition to your foundational supplements.

Top Foods for the Benefits of Magnesium

The top foods that provide magnesium to your diet include dark chocolate, avocados, nuts, legumes, tofu, seeds, whole grains, fatty fish, bananas, and leafy greens.

Resources

1 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5926493/
2 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4586582/
3 Not used
4 Not used
5 photosensitive headache, fibromyalgia, chronic fatigue syndrome, audiogenic stress, cold stress, and physical stress
6 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4586582/
7 https://pubmed.ncbi.nlm.nih.gov/2407766/
8 https://pubmed.ncbi.nlm.nih.gov/21159786/
9 https://pubmed.ncbi.nlm.nih.gov/35253448/
10 https://pubmed.ncbi.nlm.nih.gov/29679349/
11 https://pubmed.ncbi.nlm.nih.gov/22683887/
12 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5637834/
13 https://www.mayoclinic.org/drugs-supplements/magnesium-sulfate-oral-route-topical-application-route-route-not-applicable/description/drg-20088513
14 https://www.ncbi.nlm.nih.gov/books/NBK554553/
15 https://pubmed.ncbi.nlm.nih.gov/16542786/
14 https://pubmed.ncbi.nlm.nih.gov/27530471/
15 https://pubmed.ncbi.nlm.nih.gov/8692051/
16 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9029938/
17 https://pubmed.ncbi.nlm.nih.gov/9794094/
18 https://pubmed.ncbi.nlm.nih.gov/20152124/
19 https://pubmed.ncbi.nlm.nih.gov/24077207/
20 https://pubmed.ncbi.nlm.nih.gov/34144203/
21 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4927823/
22 https://www.ncbi.nlm.nih.gov/books/NBK507271/
23 https://pubmed.ncbi.nlm.nih.gov/30587761/
24 https://pubmed.ncbi.nlm.nih.gov/28337245/

Dr. Kalaba is a chiropractor in Tucson, AZ, practicing gentle chiropractic care and providing health tips to help you live the best rest of your life.