Magnesium

Are you deficient in magnesium? It wouldn’t be uncommon, as nearly 50 percent of Americans fail to eat enough magnesium in their diet. I'm not a big supplement pusher, but magnesium is one of those that I feel pretty passionate about talking up.

Magnesium is an essential mineral and electrolyte that we must obtain from our diet. It has over 300 functions in the body and plays a crucial role in hormonal balance. For example, magnesium affects thyroid function, estrogen detoxification, blood sugar, and stress hormones.

Women with PCOS (polycystic ovarian syndrome) are 19 times more likely to have a magnesium deficiency; this is important because magnesium plays a crucial role in regulating insulin and glucose. Having low magnesium levels increases your risk of insulin resistance, weight gain, and type 2 diabetes.

Magnesium’s role in thyroid health is that magnesium is needed to make thyroid hormone. Studies have shown that replacing a magnesium deficiency lowers TSH (and improves thyroid function.)

Others at risk for magnesium deficiency include people who take certain medications like acid reflux medications or birth control pills and those who have trouble absorbing magnesium due to gut health issues.

Magnesium is commonly found in nuts, seeds, legumes, and leafy green vegetables. Although I always support a food first philosophy, I recognize that most may require additional magnesium in supplement form.

How do you know if you are deficient in Magnesium?

Symptoms of a Magnesium deficiency include:

muscle cramping, pain

frequent headaches or migraines

mood changes like anxiety or depression

insulin resistance (& craving sweets, especially chocolate)

low energy

PMS

trouble sleeping

How to Test Magnesium Levels

The most common way to evaluate magnesium levels is to order a serum (blood) magnesium test. The most accurate way to test magnesium status is to look at magnesium’s amount in your red blood cells. That allows one to evaluate magnesium levels in your cells and identify subclinical magnesium deficiency before your blood values even begin to drop. A normal range for RBC magnesium is 4.2 – 6.8 mg/dL. (As always, it’s essential to work with your health practitioner to determine an optimal range for you).

Best Types of Magnesium Supplements

While there are many magnesium forms available, I prefer to use and suggest magnesium citrate and or magnesium glycinate.

Magnesium Citrate

Magnesium citrate is an excellent option for people with constipation, as it can have a gentle laxative effect. Magnesium citrate may also be recommended for migraine prevention.

Magnesium Glycinate

The other preferred magnesium supplement is called magnesium glycinate. Magnesium glycinate is well-tolerated and absorbed in the body. In this case, the magnesium is combined with an amino acid called glycine. Glycine works alongside many neurotransmitters (chemicals in your brain), like GABA, to promote feelings of calm. Glycine may also improve sleep quality and promote a healthy circadian rhythm.

Magnesium Citrate vs. Glycinate, which one?

Magnesium citrate is most helpful for people suffering from constipation, while the glycinate form is more useful for conditions like anxiety, insomnia, chronic stress, and inflammatory conditions. Some supplements provide a combination of magnesium citrate and magnesium glycinate, which is an excellent option for people suffering from constipation, among other conditions.

I take a supplement called Mixed Magnesium containing both magnesium types, and I also like CALM, which is citrate.

(Although magnesium is a very safe supplement for most people, it’s always important to work with your health practitioner to optimize your magnesium status).