MAGNESIUM MAY HELP MAKE YOU HEALTHIER AND PERFORM BETTER
I'd like to preface this blog by letting you know that I'm not a big supplement guy. I love reading all of the research and trying to find ways to help my clients and athletes gain a legal competitive edge, but the industry creates far too much hype. Rarely does a supplement really stand out and offer something that food can't provide you in the first place. After all, magnesium and other supplements usually provide something that you need in pretty trace amounts (aka micronutrients). However, as you will see shortly, the typical Western diet and bioavailability limitations after food consumption may indeed limit magnesium intake, and supplementation could be helpful, especially in adults.
Various dark leafy greens have always been a powerful, concentrated source of Magnesium
So, if you are wondering, magnesium is a highly influential mineral that works throughout the body. It's involved in muscle contraction, nerve function, blood pressure regulation, and hundreds of other functions, but its biggest benefit may be blood glucose control. 1 Top food sources that provide magnesium include kale, spinach, collard greens, turnip greens, mustard greens, Nuts and seeds cashews, almonds, pumpkin seeds, chia seeds, flaxseed, salmon, mackerel, pork, beef, chicken, yogurt, and cheese, all of which provide varying levels of magnesium. And since we all probably eat several of these regularly, and Magnesium is a micronutrient only needed in very small amounts, it would be very logical to assume our magnesium needs are covered. Unfortunately, athletes (read here) and adults are at risk of magnesium deficiency, along with individuals who are obese and have diabetes, via what's called reverse causation. In healthy adults, though, magnesium supplementation becomes a genuine concern because only 20-40% of magnesium consumed through food becomes bioavailable to the body.
Types of Magnesium and Dosaging
You've probably already witnessed an array of available magnesium supplements on the market. I counted up to 13 different types, but most of them have poor absorption, or they are more costly and less effective than others. 1 Without a doubt, Magnesium Citrate is your best bet.
"Magnesium citrate is one of the most-studied forms of magnesium and consistently shows good bioavailability. 2 Magnesium chloride, magnesium gluconate, magnesium lactate, magnesium glycinate, and magnesium aspartate also appear to have good bioavailability. 2 3 4 On the other hand, magnesium oxide and magnesium carbonate have extremely poor absorption and aren’t recommended for the purpose of increasing magnesium levels in the body. They also have an increased risk of gastrointestinal side effects. 1 3 And with regard to dosing, studies have examined 30-960 mg taken orally daily.
Side Effects
Oral magnesium is well tolerated, with diarrhea being the most common side effect.
Oral magnesium can increase stomach pH and directly bind to some medications in the gastrointestinal tract, leading to interactions with many medications. Taking magnesium at least 2 hours before or 4–6 hours after these medications should reduce the risk of an interaction.
Intravenous/intramuscular magnesium is linked to many side effects, the most common being muscle weakness, tingling, skin flushing, and nausea.
Rarely, supplementation with 1,500 to 3,000 mg of magnesium oxide daily has been reported to cause gastrointestinal obstructions due to the formation of a bezoar (a mass of indigestible material).
The risk of hypermagnesemia (dangerously high magnesium levels) is greater in people consuming high dosages of magnesium (>1,000 mg daily) and in people with certain medical conditions including impaired kidney function, conditions that slow gut motility or enhance magnesium absorption (e.g., constipation, inflammatory bowel disease), or endocrine conditions that can affect magnesium balance (e.g., hyperparathyroidism, adrenal insufficiency).
People at risk of bleeding should use caution when taking high magnesium dosages (800–1,200 mg daily), or if magnesium is administered intravenously. This is because magnesium may reduce blood clotting, though the clinical relevance remains unclear.
Magnesium supplementation is safe during pregnancy and lactation.
So as you can see, magnesium is generally very safe, but all of the common considerations are listed above. I think it goes without saying at this point, but please contact your primary doctor to ensure you are cleared to supplement with Magnesium, especially if you are overweight or diabetic.
Magnesium Supplementation for General Health
SCIENTIFIC REFERENCES:
#3-Ranade VV, Somberg JC. Bioavailability and pharmacokinetics of magnesium after administration of magnesium salts to humans. Am J Ther.(2001 Sep-Oct)
#4-Ates M, Kizildag S, Yuksel O, Hosgorler F, Yuce Z, Guvendi G, Kandis S, Karakilic A, Koc B, Uysal NDose-Dependent Absorption Profile of Different Magnesium Compounds.BN. Dose-Dependentiol Trace Elem Res.(2019 Dec)
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