Magnesium is a popular supplements for promoting relaxation or going to the bathroom.
Before you pop some magnesium and call it good, know that not all magnesium supplements are equal. Different forms have different functions in the body.
After reading this post, you’ll understand what magnesium does in the body, what form works best for your situation and how to supplement if you have compromised digestion or low stomach acid. (Most people who are chronically stressed or have h. pylori, fall into this category)
Understanding how to balance magnesium levels can relieve symptoms of deficiency or excess.
How much magnesium should you take?
Magnesium depletion can cause many symptoms, but too much magnesium is not good either. Don’t exceed 400 mg daily.
Excessive magnesium can cause nausea, abdominal cramping, diarrhea, flushing of the face and lethargy. Magnesium supplements can also interact negatively with some antibiotics, heart medications and diuretics.
Why magnesium is important
Magnesium is responsible for 42% of enzymatic functions in the body. And 99% of magnesium is found intracellularly where it binds with and stabilizes enzymes to promote protein creation, muscle and nerve function, and metabolic processes like converting food into energy.
People have different demands for magnesium depending on their lifestyle, age and stress levels.
Those who need more magnesium are likely to be elderly, eat grains, be very active, take PPIs, live in fight or flight, take too much calcium, have type 2 diabetes, or lack magnesium-rich foods in their diet. A whopping 68% of adults don’t get enough magnesium from their diet.
People on a restricted diet, carnivore diet or who eat lots of processed food, may be lacking. And even if lots of fruits, veggies, nuts and seeds, are consumed, there may be an absorption issue. More on how to remedy that below.
Good food sources of magnesium are leafy greens, pumpkin seeds, chia seeds, avocados, lentils, nuts and yogurt. And go ahead with indulging in that magnesium-rich dark chocolate. Chocolate cravings could be the body’s way of asking for more magnesium.
Another way to balance magnesium levels in the body is to reduce grains. Grains contain phytates and lectins, which bind to magnesium and other minerals and remove them from the body. So if you are eating a plate of rice with your greens and avocado, you may not be getting all the magnesium in those foods.
Roles of magnesium in the body
Magnesium is known as the stress mineral. It helps the body lower its response to stress and anxiety and relaxes muscles. But magnesium is the first mineral to be depleted by stress.
Magnesium has many other roles in the body, such as….
- Works with calcium to strengthen your bones
- Regulates mood and depression
- Decreases incidence of migraines
- Increases body’s efficiency in breaking down sugars, resulting in better weight management
- Balances hormones that regulate circadian rhythm and improves sleep
- Improves digestion
- Increases skin hydration and skin appearance
- Helps balance hormones like testosterone
- Helps regulate blood pressure
Magnesium absorption
Not everyone can absorb magnesium from capsules due to poor digestion and assimilation.
Using a topical magnesium lotion or spray can bypass the digestive process and get into the bloodstream. A magnesium flake or epsom salt foot baths or regular bath can also help replenish the body’s reserves.
The form of magnesium also matters
Magnesium citrate is the most popular form of magnesium because it relaxes the muscles and can promotes bowel movements. But it’s not well absorbed into the body.
Magnesium oxide is a very strong way to move the bowels in the case of constipation. But it is not well absorbed.
Magnesium -L-threonate are one of the best magnesium types for brain function. Healthy magnesium levels in the brain supports the brain’s ability to learn and rewire itself. This is called neuroplasticity.
The best absorbed magnesium supplements are magnesium glycinate, magnesium taurate and magnesium aspartate.
Magnesium and blood sugar
One of the most unerappreciated functions of magnesium is its role in breaking down nutrients for energy. It activates the enzymes that break down sugar and carbohydrates into ATP. ATP is vital for cellular energy. Magnesium is also important for insulin signaling.
In fact, without enough magnesium, glucose tolerance and fasting glucose levels tend to be impaired. Meaning our cells are unable to efficiently take up glucose or regulate it once it is in the bloodstream.
Symptoms of magnesium depletion
A common symptom of magnesium depletion is eye twitches. But other indications of low magnesium are:
- Nausea
- Constipation
- Headaches
- Nighttime leg cramps
- Numbness or tingling in the legs or hands
- General body weakness
- Tremors
- Heart palpitations
Metabolic syndrome, weight loss resistance and stress intolerance can be made worse by low magnesium levels.
Calcium and magnesium also have an inverse relationship, so too much calcium foods or supplementation can lower magnesium.
If you are curious about your magnesium levels and other mineral levels, a hair tissue mineral analysis test will tell you what your magnesium levels have been over the last few months. And if your current magnesium supplementation is working for you.
To take the hair mineral analysis tests your hair needs to be free of chemicals (color, perming, straightening) for at least 4 to 6 weeks.
To find out more about the hair sample test to improve your magnesium and mineral levels, email angelaprivin@yahoo.com.
Angela Privin is proof that IBS is NOT an incurable disease, but a cry for help from a gut out of balance. When the body AND mind are complaining, it’s an opportunity to examine what’s not working and change it. After solving her own IBS mystery almost two decades ago, Angela became as a health coach to help others. Angela uses root cause medicine protocols personalized to the individual to solve each IBS mystery. Her tools are lab testing, dietary changes, supplementation, subconscious mind work and nervous system rebalancing . Learn more here.