Magnesium: 5 Common Types & Usage
Magnesium is an essential co-factor required in over 300 enzymatic processes for normal bodily functions. Nearly 2/3 of western world’s population is not getting the recommended daily intake of magnesium. Low magnesium status can cause a multitude of health problems. Magnesium benefits can be seen across many body systems.
Magnesium can be beneficial for the following health concerns:
- Cardiovascular disease and hypertension
- Type 2 Diabetes and metabolic syndrome
- Osteoporosis
- Migraine Headaches
- PMS
- Asthma
- Depression
- Attention deficient disorder
- Kidney stones
- Cataracts
- Constipation
- Anxiety
Low magnesium symptoms:
- Muscle spasms
- Weakness
- Depression
- Difficulty swallowing
- Tremors
- Arrhythmias (irregular heartbeats)
- Agitation
- Electrolyte imbalance
- Headaches and migraines
What causes low magnesium?
Plants use magnesium for metabolism and photosynthesis. The amount of magnesium in fruits and vegetables have decreased over the past 50 years due to current fertilizers used in crop production causing lower amounts of magnesium available in plants. Additionally, 80% of magnesium is lost during food processing.
Diet, medications, vitamin D status, kidney function, gastrointestinal inflammation, and age affect your ability to absorb magnesium. Diets high in processed foods and low in fruits and vegetables often lead to magnesium deficiency. Vitamin D is needed for the absorption of magnesium and allows for better use of magnesium in the body. About 30% of dietary intake of magnesium is lost in urine. Any disease, including diabetes, that affects the kidneys can lead to low magnesium status. Digestive system inflammation including Crohn’s, colitis, diarrhea, and vomiting impairs your body’s ability to absorb all nutrients including magnesium. Finally, many medications can inhibit magnesium uptake, proton pump inhibitors (heartburn medication) and laxatives being at the top of the list. Consult with your doctor if you are taking any medication to assess for nutrient depletion.
Magnesium types and functions:
- Magnesium oxide
- Magnesium oxide is not well absorbed in the digestive tract. It is an osmotic laxative bringing water into the intestines to help promote bowel movements. Magnesium oxide can commonly cause watery diarrhea as a side effect. Because it is not well absorbed it does not increase blood levels of magnesium.
- Magnesium citrate
- Magnesium citrate is one of the most common and least expensive forms available. It has high bioavailability and is well absorbed. It can be used for constipation at higher dosages.
- Magnesium glycinate
- Magnesium glycinate is formed when magnesium ion is bound with the amino acid glycine. Glycine is a calming neurotransmitter, antioxidant, and anti-inflammatory. Magnesium glycinate when taken at night can help improve sleep and used to help calm the nervous system.
- Magnesium malate
- Magnesium malate is formed when magnesium binds with malic acid. Malic acid is found in fruits and vegetables and is important for energy production in cells. Magnesium malate is well absorbed (can increase blood level) and has less laxative effect than other forms of magnesium. Magnesium malate is best used for muscle soreness, chronic inflammation, fibromyalgia, and improving energy.
- Magnesium l-threonate
- L-threonate is produced from the breakdown of vitamin C. Magnesium l-threonate can cross the blood-brain barrier and has more effect on the brain and nervous system. Magnesium l-threonate in animal studies has shown improvement in learning, memory, and depression. Magnesium l-threonate is used mainly to improve brain health.
Magnesium status can be tested through simple blood tests. For the average healthy person magnesium is safe and effective. If you have health concerns or are taking any medication that may deplete magnesium schedule an appointment with one of our providers!
