The wellness scene has been buzzing about magnesium over the last few years, and it is having a moment. Magnesium is an essential micronutrient found in the foods we eat and plays a variety of roles in our bodies.
Have you ever wondered why magnesium deficiency is so common? Despite the abundance of sources for the mineral, we tend to consume less of it due to the prevalence of processed food, demineralized water, and certain agricultural practices. It is a critical element that supports multiple vital physiological functions and is involved in over 300 enzymatic activities. Be sure to consult your doctor before starting use.
To note, there are seven different types:
- Magnesium citrate
- Magnesium glycinate
- Magnesium malate
- Magnesium oxide
- Magnesium chloride
- Magnesium sulfate (Epsom salt)
- Magnesium taurate
Magnesium is primarily involved in the following functions:
- Regulating metabolism and healthy functioning of tissues in the brain
- Improving symptoms of anxiety or depression
- Improving sleep quality
- Improving the risk of developing metabolic syndrome, which includes diabetes and heart disease
- Improving bone mineral density as magnesium and calcium work closely together
The most common food sources that contain magnesium include leafy greens, refined grains, nuts and seeds, and some dairy products. Ocean-going fish like halibut and salmon are also much higher than land-based animals. (Another reason to eat fish!) The traditional Western diet, which is what we have here, typically consists of a greater proportion of processed foods, which naturally deplete their presence in the process. Knowing this reinforces that eating healthy requires a lot more effort, time, and money!
As a dietitian, I often get asked: Why start with food first, rather than going straight to supplements? My answer is that our body can only absorb a certain amount of magnesium, so taking a large dose of supplements doesn’t necessarily mean we’re getting all we need from it.
Interestingly enough, our body doesn’t absorb very much at one time. And so when we eat large amounts of it, our body’s good at just dumping and getting rid of what we need at that time. Therefore, it is better to eat or try to consume smaller doses throughout the day for better absorption. Not to mention, the number one side effect of large doses of supplementation is diarrhea and upset stomach.
Health and wellness are undoubtedly at the forefront of people’s minds, particularly with longevity as a top priority. Due to the multifunctional importance of magnesium, it is essential to pay attention to and ensure adequate levels of this micronutrient. If you are unable to obtain a varied diet rich in food sources that contain magnesium, I recommend considering a seven-blend magnesium supplement that incorporates all seven forms. I would also recommend a supplement capsule over a gummy form because there is not enough evidence to support the effectiveness of the gummy form of vitamins.
Most importantly, before taking supplements:
- Try to determine your magnesium intake through diet
- Further assess if you *actually* need additional supplementation and at what dosage
- Consult your doctor
Your health status, age, gender, bioavailability, and the form of the supplement all impact the selection of the right magnesium complex.
