Magnesium is a mineral that plays a foundational role in our health but is often overlooked. This key nutrient is among the most prevalent deficiencies and it is estimated that over 43% of Canadians do not get the dietary magnesium their bodies need. As you will see, it may serve as a supportive choice for our bodies in general and more specifically as we enter the hustle and bustle of the holiday season.
Basic Functions
Magnesium is best thought of as a fuel that our bodies use to carry out a variety of vital functions including:
- helping to create, repair, and protect DNA, RNA, and protein for hormones and muscles
- regulating blood pressure and a steady heart rhythm
- supporting blood sugar balance and metabolizing glucose
- activating enzymes and producing sufficient cellular energy
- regulating nerve function and ensuring nerves fire properly
- regulating concentrations of other minerals
- contributing to the creation of glutathione-the master antioxidant in the body
- supporting brain health and function
Risk Factors and Signs of Deficiency
Approximately 65% of magnesium is found in our bones, 30-40% in soft tissues and only about 1% in blood. This makes it challenging to test for levels but there are risk factors, signs, and symptoms of deficiency to look out for including:
- achy, stiff, and/or sore joints
- muscle pain, spasms, twitches or cramps
- fibromyalgia
- hyperthyroidism
- intense/prolonged athletic activity or training more than 3 times per week
- excessive sweating
- impaired lung function and/or respiratory distress
- gastrointestinal diseases including IBS or colitis
- insulin resistance
- high sugar, fat, or salt diet
- consuming more than 3 cups of coffee or tea per day
- constipation
- Vitamin D deficiencies
- insomnia
- chronic fatigue, low energy, or lethargy
- heavy menstrual periods and/or severe PMS
- migraines and headaches
- mood swings, irritability, anxiety, depression, panic attacks
Holiday Stress
Elevated stress is frequently reported during the holiday season and an underlying magnesium deficiency can leave you behind the eight ball. Magnesium helps to balance the nervous system by stabilizing the membrane of nerve cells and regulating mineral concentrations used for nerve transmission. It promotes healthy levels of GABA (promoting serotonin production) and helps regulate melatonin (contributing to sleep-wake cycles and deep rest). Additionally, magnesium helps to reduce cortisol levels and support the balance of other hormones like insulin, testosterone, estrogen, progesterone, and thyroid hormones.
Types of Magnesium
Magnesium ions are highly reactive so they must bind with other substances to form compounds. One of the most common, best absorbed, and gentle forms is magnesium bis-glycinate whereby magnesium is bonded to the amino acid glycine (a “chelate”, or magnesium amino acid complex). Magnesium bis-glycinate is known for its ability to improve muscle recovery, strengthen bones, increase energy, enhance digestion, lower stress and contribute to a better night’s rest. Why is it both better absorbed and more gentle than other types of magnesium? Because magnesium chelates behave differently from magnesium salts.
Magnesium Chelates
Chelates use something called dipeptide channels in the digestive tract to cross the intestinal membrane whereas magnesium salts use ion channels. There are significantly more dipeptide channels than ion channels in the gut, and chelates do not have to compete with other minerals for the same ion channels. Both proteins and amino acids are absorbed through dipeptide channels. In this way, magnesium can share a ride into the body due to the bond it shares with the amino acid glycine. This strong bond prevents the chelate from being affected by things like elevations in pH (which occur between the stomach and digestive tract) or competition with other ions that may be present.
Magnesium Salts
In contrast, magnesium salts utilize ion channels to cross the intestinal membrane. This can be effective and unproblematic as long as stomach and intestinal pH are low enough. If/when pH rises, magnesium binds to anions located in the digestive tract and the resulting salt cannot fit into the ionic channel for absorption. This causes an elevation in the mineral ions in the digestive tract and due to osmosis, water from surrounding mucosa cells flows into the intestines which can lead to loose stools, bloating, and/or diarrhea.
Applications and Usage
- Magnesium Glycinate- best uses include muscle tension, nervous system support, hormone balance, anxiety and insomnia
- Magnesium Malate- best uses include achy muscles/joints, chronic fatigue or pain such as fibromyalgia
- Magnesium L-threonate- best uses include cognitive and brain health support, anxiety or mood disorders
- Magnesium Taurate- best uses include heart health support and blood sugar balance
- Magnesium Citrate- best uses include relief from constipation and improved digestion
- Magnesium Sulfate/Magnesium Chloride- best uses include epsom salt baths to relieve muscle aches, promote relaxation and detoxification
- Magnesium Oxide- best uses include heartburn, indigestion and constipation BUT likely to lead to gastrointestinal distress due to poor absorption
Top Food Sources of Magnesium
- Raw cacao
- Leafy greens
- Pumpkin, chia and flax seeds
- Tempeh
- Wild caught fatty fish
- Legumes
- Grass fed beef
- Pasture raised poultry
Final Notes
Vitamin D is a very common supplement selection at this time of year. It is important to pair it with magnesium since it is required to activate Vitamin D.
In order to optimize magnesium for a good night’s sleep, it is important to take it shortly after dinner (or a relevant 3-4 hours before bedtime) since it works slowly.
Our Top Magnesium Supplements
- CanPrev Magnesium Bis-Glycinate https://feelgoodnatural.com/shop/vitamins-and-minerals/magnesium/can-prev-magnesium-bisglycinate-200-240-veggie-caps/
- CanPrev Magnesium + GABA & Melatonin https://feelgoodnatural.com/shop/stress/can-prev-magnesium-gaba-melatonin-120-veggie-caps/
- CanPrev Healthy Mood https://feelgoodnatural.com/shop/stress/canprev-healthy-mood-90-veggie-caps/
Disclaimer
The content in this post is for information purposes only and is not intended for self-diagnosis or self-treatment of conditions that your health care practitioner should assess. The products discussed may not be suitable for you. Always read and follow the label.
For additional magnesium recommendations, you are always welcome to visit us in-store at 317 Brock Street S Whitby, ON L1N 4K3.
At FeelGood Natural Health, we deeply appreciate the ongoing support of our customers (returning and new) over the past 26 years. Like all small businesses, it is our customers that have allowed us to operate as long as we have and to continue doing our best to meet your natural health needs.
References:
CanPrev. 2017. “Magnesium, Enzymes, and Cellular Energy”. <https://canprev.ca/magnesium-creates-cellular-energy/>
Cook, M. 2023. “Top Nutrients for Virus Protection”. <https://www.alive.com/immunity/top-nutrients-for-virus-protection/>
Goh, N 2024. CanPrev Natural Health Products. Toronto. “Magnesium A complete primer”.
Petty, L. 2017. “It’s Elemental”. <https://www.alive.com/health/its-elemental/>