Magnesium is a hot topic! Here’s what you should know about this mighty micronutrient:
Have you seen all the hype about magnesium on social media lately? There are a lot of people discussing the benefits of magnesium, in particular it’s potential benefits for better sleep. But not all forms of magnesium are the same and there are quite a few common forms. Here’s some quick facts you should know about this important micronutrient.
Magnesium is an essential mineral that plays a crucial role in numerous physiological processes. It’s estimated that up to 50% of the population in the United States and Europe are consuming less than the recommended amount per day and this can negatively affect our health and quality of life. It’s involved in the regulation of muscle and nerve function, blood glucose levels, and blood pressure, among other functions. Magnesium deficiency has been linked to several serious health conditions, including cardiovascular disease, type 2 diabetes, and osteoporosis.
The recommended daily intake (RDI) of magnesium for adults is 400-420 mg/day for men and 310-320 mg/day for women. Certain people are at higher risk of magnesium deficiency, including older adults, individuals with gastrointestinal disorders that impair magnesium absorption, and certain health conditions, such as type 2 diabetes and kidney disease.
There are several types of magnesium supplements available, each with unique properties and benefits. Let’s discuss the different types of magnesium:
Common types of Magnesium:
• Magnesium citrate: a highly absorbable form of magnesium, often used for constipation relief.
• Magnesium oxide: a less absorbable form, but often used to alleviate symptoms of acid reflux and heartburn.
• Magnesium glycinate: highly absorbable form, less likely to cause digestive discomfort. This form is often used to promote sleep and relaxation. It’s the form you may have heard the most about on social media!
• Magnesium threonate: highly absorbable and able to cross the blood-brain barrier, making it potentially beneficial for cognitive function and mood disorders.
• Magnesium malate: often used for muscle pain and fatigue, though more studies may be needed to show conclusive evidence on its effect. Has been reported to have less of a laxative effect than other forms.
• Magnesium chloride: often used for topical applications, such as in baths or foot soaks.
• Magnesium lactate: used to improve digestion, and may lower stress and anxiety symptoms.
Potential Health Benefits:
• Magnesium has been shown to lower blood pressure, reduce the risk of cardiovascular disease, improve bone density, and reduce the risk of osteoporosis.
• May improve insulin sensitivity and reduce the risk of type 2 diabetes.
• May improve sleep quality, reduce symptoms of anxiety and depression, and may reduce muscle pain and fatigue.
Individuals should consult with their healthcare provider to determine which type of magnesium supplement is best for their specific needs. There are also many excellent sources of magnesium occurring in foods such as nuts and seeds (particularly chia seeds, pumpkin seeds, and almonds), legumes, greens, and whole grains—all the things we should be eating often anyway!
Sources:
Rosanoff A, Plesset MR. Oral magnesium supplements decrease high blood pressure (SBP>155 mmHg) in hypertensive subjects on anti-hypertensive medications: a targeted meta-analysis. Magnes Res. 2013;26(2):93-9.
Veronese N, Watutantrige-Fernando S, Luchini C, et al. Effect of magnesium supplementation on glucose metabolism in people with or at risk of diabetes: a systematic review and meta-analysis of double-blind randomized controlled trials. Eur J Clin Nutr. 2016;70(12):1354-1359.
Farsinejad-Marj M, Saneei P, Esmaillzadeh A. Dietary magnesium intake, bone mineral density and risk of fracture: a systematic review and meta-analysis. Osteoporos Int. 2016;27(4):1389-1399.
Boyle NB, Lawton C, Dye L. The Effects of Magnesium Supplementation on Subjective Anxiety and Stress-A Systematic Review. Nutrients.
