Magnesium Shortage
Magnesium’s Many Uses
Magnesium is one of the critical minerals in our body. Most of it is stored in bones or inside cells. More than 300 enzyme systems need it to function.
Most Are Low in It
About half of Canadians don’t get enough magnesium. Over age 70, most people have low magnesium. Also, as we get older, we absorb less magnesium from food. Diabetics also need additional magnesium, as higher blood sugar results in the kidneys peeing out magnesium. In short, magnesium is a common deficiency.
The Benefits
Improves heart health
Magnesium is important for heart health. It reduces blood pressure by 3 points for most people and 3—7 points for diabetics. Over the long term, those with higher levels of circulating magnesium have lower levels of death from heart disease.
Builds strong bones
Magnesium is important for strong bones. Lower magnesium levels are linked to weaker bones in both men and women.
Helps with blood sugar
People with diets highest in magnesium have a 20% smaller chance of getting diabetes than those with the lowest magnesium levels. Studies support magnesium for helping to control blood sugar.
Improves mood & sleep
Magnesium plays a vital part in making compounds that relax us and put us in a better mood. It has been liked to lower levels of depression, sometimes working as well as prescription drugs. Magnesium can also improve sleep. It helps build up the sleep hormones, and it reduces the time to fall asleep. It also makes waking in the middle of the night less likely.
Fights headaches
Magnesium is also linked to migraines. On average, people who get migraines have lower magnesium levels.
Food with Magnesium
Many foods contain magnesium. The best sources are nuts, seeds, leafy greens, whole grains, brown and black beans, and avocados. Poultry, pork, beef, and fish also contain some magnesium. Because many diets are low in whole grains and nuts, our magnesium levels are low. Also, your body only absorbs about a third of the magnesium in your foods.
Magnesium Supplements
Magnesium supplements come in many forms.
Magnesium citrate
Magnesium citrate is one of the most common forms. This form is one of those most readily absorbed by the body, as it is easily dissolved in water. It can be a laxative at higher doses, but this type has a lower risk of digestive upset.
Magnesium oxide
This is one of the least absorbable types. It has a higher laxative effect because the unabsorbed magnesium in the lower gut speeds up movement.
Magnesium glycinate (bis-glycinate)
This form is easily absorbed and can help improve sleep. It is absorbed in a different part of the gut. This form may also have calming properties to fight stress, anxiety, and depression.
Magnesium taurate.
This is a magnesium compound with taurine. It seems to be the most effective for managing blood sugar and blood pressure. Taurine tends to be low in diabetics.
Magnesium malate
Magnesium malate is not just about magnesium. Malate plays a big role in energy production. If you struggle with fatigue, this might be a good choice. It’s also gentle on the digestion.
Magnesium sulfate
Also called Epsom salts, magnesium sulfate can be taken as a supplement or added to your bath. It’s less readily absorbed than some other forms. Like many forms of magnesium, too much can act as a laxative.
Dose
Start with 100 mg a day to limit any digestive issues. Don’t take more than 350 mg of magnesium per day. It is best taken before bed.
Interactions
Magnesium can interfere with some prescription drugs, such as antibiotics, diuretics, PPIs, and osteoporosis drugs, so check with your pharmacist. Zinc also interferes with magnesium absorption, so don’t take too much zinc.
Try It
Considering most people are low in magnesium, unless your diet is high in magnesium-rich foods, it may help to take a magnesium supplement. Try it for a month to see if you feel better.
