Magnesium Supplements- Do you need them?
Let’s talk about Magnesium and if you need to be taking it.
The vitamin and supplement market are a multibillion dollar a year industry and on TikTok or other social media platforms people are shelling and dishing on all their supplements and vitamins (myself included).
But before you start spending a ton of money, lets dive into whether or not a magnesium supplement could benefit you.
First of all, What is Magnesium?
Magnesium is an essential mineral that plays a vital role in many of your bodily functions. Primarily, it is involved in muscle contraction, nerve transmission, hearth rhythm regulation and energy production. It is also involved in hundreds of enzymatic reactions in the body, making it a vital nutrient for overall health. However, despite its importance, many people are deficient in magnesium, which can lead to a wide range of health issues.
Symptoms of Magnesium Deficiency:
1. Muscle Cramps and Twitches
Magnesium plays a vital role in muscle contraction and relaxation. Without enough magnesium, the muscles can become stiff, and cramps and twitches can occur. These symptoms are often more pronounced during physical activity and can be a sign that you need more magnesium in your diet.
2. Fatigue and Weakness
Magnesium is also involved in energy production, and a deficiency can lead to feelings of fatigue and weakness. This can make it challenging to perform everyday activities and can also affect athletic performance.
3. Mood Changes
Magnesium is known to have a calming effect on the body and mind. Low magnesium levels have been linked to anxiety, depression, and other mood disorders. If you're feeling more irritable, anxious, or depressed than usual, it may be a sign that you need more magnesium.
4. Irregular Heartbeat
Magnesium is involved in the regulation of the heart's rhythm, and a deficiency can lead to an irregular heartbeat or arrhythmia. This can be dangerous and can lead to more serious heart problems if left untreated.
5. Migraines and Headaches
Magnesium has been shown to help reduce the frequency and severity of migraines and headaches. A deficiency in magnesium can make these symptoms worse or more frequent.
6. Insomnia
Magnesium is involved in the regulation of the sleep hormone melatonin. A deficiency can make it difficult to fall asleep or stay asleep, leading to insomnia.
7. Numbness and Tingling
Magnesium is involved in nerve transmission, and a deficiency can lead to numbness and tingling sensations in the hands and feet. This is because magnesium is necessary for the proper functioning of the nerves.
These are just some of the symptoms of magnesium deficiency. If you're experiencing any of these symptoms, it's important to talk to your doctor or a registered dietitian to determine if you need more magnesium in your diet. Foods that are high in magnesium include dark leafy greens, nuts and seeds, whole grains, and fish.
Can I Eat My Way Out of My Magnesium Deficiency?
Magnesium is found naturally in many foods. Here are some of the best organic sources of magnesium:
1. Leafy Green Vegetables: Spinach, kale, collard greens, Swiss chard, and other leafy greens are excellent sources of magnesium. One cup of cooked spinach, for example, contains around 157 mg of magnesium.
2. Nuts and Seeds: Almonds, cashews, pumpkin seeds, and sunflower seeds are all rich in magnesium. One ounce (28 grams) of almonds contains around 80 mg of magnesium.
3. Whole Grains: Whole grains like brown rice, quinoa, and oatmeal are good sources of magnesium. One cup of cooked quinoa contains around 118 mg of magnesium.
4. Legumes: Beans, lentils, and chickpeas are all high in magnesium. One cup of cooked black beans contains around 120 mg of magnesium.
5. Avocado: Avocado is a nutrient-dense fruit that is high in magnesium, as well as other important minerals like potassium and fiber. One medium avocado contains around 58 mg of magnesium.
6. Fatty Fish: Fish like salmon, mackerel, and halibut are not only high in magnesium but also contain omega-3 fatty acids, which are important for heart health. A 3.5-ounce serving of cooked salmon contains around 26 mg of magnesium.
7. Dark Chocolate: Dark chocolate is a delicious source of magnesium. One ounce (28 grams) of dark chocolate with 70-85% cocoa solids contains around 64 mg of magnesium.
Eating a variety of these whole foods as part of a balanced diet is the best way to ensure that you're getting enough magnesium.
Here are some of my favorite recipes that are high in magnesium.
How Much Magnesium do I Even Need?
The recommended daily amount of magnesium varies depending on age and gender. Here are the current recommended dietary allowances (RDAs) for magnesium:
· Adult males: 400-420 mg per day
· Adult females: 310-320 mg per day
· Pregnant females: 350-360 mg per day
· Breastfeeding females: 310-360 mg per day
It's worth noting that these recommendations are for the average healthy adult, and individual needs may vary based on factors like age, activity level, and health status. In addition, people with certain medical conditions or taking certain medications may need more or less magnesium, so it's always a good idea to consult with a healthcare provider to determine the appropriate daily intake for your individual needs.
There are Many Kinds of Magnesium Supplements- Which One is Right for Me?
Not all types of magnesium are created equal, and each type has its own unique set of health benefits.
1. Magnesium Citrate
Magnesium citrate is one of the most commonly used forms of magnesium supplements. It's highly absorbable and can help with constipation, as it has a mild laxative effect. It's also beneficial for muscle cramps and twitches, as well as anxiety and depression. A typical dose of magnesium citrate is 200-400 mg per day, taken in divided doses. However, if you're using magnesium citrate as a laxative, a higher dose may be required.
2. Magnesium Glycinate
Magnesium glycinate is a highly absorbable form of magnesium that is gentle on the stomach. It can help with muscle relaxation and has been shown to improve sleep quality. It's also beneficial for anxiety and depression. A typical dose of magnesium glycinate is 200-400 mg per day, taken in divided doses. However, some people may require a higher dose to achieve the desired benefits.
3. Magnesium Malate
Magnesium malate is a form of magnesium that's bound to malic acid. It's often used to help with muscle pain and fatigue, as malic acid is involved in energy production. It can also help with migraines and headaches. A typical dose of magnesium malate is 1,200-2,400 mg per day, taken in divided doses.
4. Magnesium Threonate
Magnesium threonate is a newer form of magnesium that has been shown to be highly absorbable and able to cross the blood-brain barrier. It may be beneficial for cognitive function and memory, as well as anxiety and depression. A typical dose of magnesium threonate is 1-2 grams per day, taken in divided doses.
It's important to note that everyone's body is different, and what works for one person may not work for another. It's always a good idea to talk to your doctor or a registered dietitian before starting any new supplements to determine which type and dosage of magnesium supplement is right for you. They can help you determine the appropriate dosage and monitor your symptoms to ensure that you're getting the benefits of magnesium without any negative side effects.
How do I Choose the Right Magnesium Supplement?
There are so many different brands of magnesium supplements available, and the quality and effectiveness of these can vary widely. Here are some tips for choosing a high-quality magnesium supplement:
1. Look for reputable brands: Choose supplements from well-known, reputable companies that have a good track record for producing high-quality supplements.
2. Look at the reviews: look for verified purchasers and see what they have to say.
3. Check for third-party testing: Look for supplements that have been independently tested by third-party organizations, such as ConsumerLab, NSF International, or US Pharmacopeia. These tests can help ensure that the supplement contains the stated amount of magnesium and is free from contaminants.
4. Avoid supplements with additives or fillers: Some magnesium supplements may contain additives or fillers that can be harmful or cause allergic reactions. Read the ingredient list carefully and avoid supplements that contain any ingredients that you're allergic to or that you don't recognize.
5. Choose the right form of magnesium: As mentioned earlier, different forms of magnesium have different benefits and absorption rates. Choose a form of magnesium that's appropriate for your needs and health status.
In terms of brands to avoid, it's generally a good idea to stay away from supplements that are untested or have poor reviews. Additionally, be wary of any supplements that make grandiose claims or promise to cure or treat specific medical conditions without scientific evidence to back them up.
Are Epsom Salt Baths a Good Way to Get Magnesium in My System?
Epsom salt baths are a popular way to try to increase magnesium levels in the body, as Epsom salt is actually magnesium sulfate. However, while Epsom salt baths are a relaxing way to supplement magnesium, there is limited evidence to suggest that they are an effective way to increase magnesium levels in the body.
This is because the magnesium in Epsom salt is not absorbed as well through the skin as it is when taken orally in supplement form. The skin is a relatively poor absorber of magnesium, so it's unclear how much magnesium actually enters the body through an Epsom salt bath.
That being said, Epsom salt baths can still be beneficial for relaxation, stress relief, and muscle relaxation. If you enjoy taking Epsom salt baths, there's no harm in continuing to do so as a form of self-care. However, if you're specifically looking to increase your magnesium levels, taking an oral magnesium supplement may be a more effective way to do so.
What about Magnesium Body Sprays or Oils? Are These Helpful?
Magnesium body sprays and oils are another popular way to increase magnesium levels in the body. These products typically contain magnesium chloride, which is a highly absorbable form of magnesium.
However, while magnesium body sprays and oils can be a convenient and effective way to supplement magnesium, there is limited scientific evidence to support their use. Some studies have suggested that topical magnesium products can help to increase magnesium levels in the body, while others have found no significant difference compared to placebo.
That being said, many people report feeling benefits from using magnesium body sprays and oils, including improved sleep, reduced muscle tension, and decreased stress and anxiety. Additionally, topical magnesium products can be especially beneficial for people who have digestive issues or difficulty absorbing oral magnesium supplements.
As always, it's a good idea to talk to your doctor or a registered dietitian before starting any new supplements or making any significant changes to your diet or lifestyle. They can help you determine the appropriate dosage and monitor your symptoms to ensure that you're getting the benefits of magnesium without any negative side effects.
Are There any Risks Associated with Taking Magnesium Supplements?
While magnesium supplements are generally considered safe for most people, there are some risks associated with taking them. Here are a few things to keep in mind:
1. Digestive issues
Taking high doses of magnesium supplements can cause digestive issues such as diarrhea, nausea, and stomach cramps. This is because the body can only absorb a certain amount of magnesium at a time, and excess magnesium can pass through the digestive system undigested.
2. Medication interactions
Magnesium supplements can interact with certain medications, including antibiotics, blood pressure medications, and diuretics. If you're taking any medications, it's important to talk to your doctor before starting magnesium supplements to avoid any potential interactions.
3. Kidney problems
People with kidney problems should be cautious when taking magnesium supplements, as the kidneys play a critical role in regulating magnesium levels in the body. High doses of magnesium can be harmful to people with kidney disease or other kidney problems.
4. Toxicity
While rare, it is possible to overdose on magnesium supplements. Symptoms of magnesium toxicity include nausea, vomiting, low blood pressure, and difficulty breathing. This is more likely to occur when taking very high doses of magnesium supplements.
5. Interference with other minerals
Taking high doses of magnesium supplements can interfere with the absorption of other minerals, including calcium, zinc, and iron. This can lead to deficiencies in these minerals, which can cause their own set of health problems.
While magnesium supplements are generally safe for most people, there are some risks associated with taking them. It's important to talk to your doctor before starting any new supplements, especially if you're taking medications or have any underlying health conditions. Your doctor can help you determine the right dosage and monitor your magnesium levels to ensure that you're getting the benefits of magnesium without any negative side effects.