A Guide to Magnesium – Part 3: What Type of Magnesium Supplement is Best?
Your body needs magnesium and if you aren’t getting enough, your body will go after stores of magnesium in your bones. Yet, most people are unaware of how important magnesium is to our health.
Half of Americans don’t get enough magnesium even though it’s possibly one of the most important nutrients. Every single organ needs magnesium in some capacity and when you aren’t getting enough, it can cause general malaise.
The widespread symptoms of magnesium deficiency often prevent individuals from being able to pinpoint the source of their health problems. This is one of the reasons I recommend everyone be tested for major nutrient deficiencies – magnesium included.
In parts one and two of this series we looked at why magnesium is so important and the benefits of making sure you get enough magnesium. In part three we are going to examine how you can get more magnesium in your diet and, if necessary, with supplements.
Is it safe to take magnesium?
Before we dive into magnesium-rich foods and magnesium supplements, I want you to be aware it’s possible to take too much magnesium.
Recommended Dietary Allowance (RDA) for magnesium is between 240 mg to 400 mg for adults. In general, more magnesium is recommended for men and pregnant women than for children or women who aren’t pregnant. As you get older, you’ll need more magnesium.
Taking doses less than 350 mg daily is typically safe but if your body can’t rid itself of magnesium fast enough, it can build up in the body and cause uncomfortable and sometimes serious side effects.
Magnesium toxicity symptoms or magnesium supplement side effects include:
- Hypotension
- Nausea
- Depression
- Irregular heartbeat
- Vomiting
- Facial flushing
- Difficulty breathing
In the case that magnesium toxicity isn’t addressed, it could lead to magnesium overdose. Magnesium overdose can include extreme hypotension, cardiac arrest or impaired kidney function or failure. Magnesium toxicity and overdose typically occur in people who are using magnesium supplements for laxative purposes and consuming more than 5,000 mg per day.
Generally, most people could use more magnesium in their diet. Magnesium toxicity is very rare and is only linked to very high intakes of magnesium supplements.
Which food sources are rich in magnesium?
I always recommend getting your nutrients from food over supplements whenever possible. This is why The Dental Diet is packed with the most important nutrients that support a healthy mouth and a healthy body.
Before you grab a bottle of supplements, first add these magnesium-rich food sources to your diet. Listed from highest to lowest in magnesium content:
- Pumpkin seeds
- Spinach
- Swiss chard
- Dark chocolate
- Almonds
- Cashews
- Sunflower seeds
- Black beans
- Navy beans
- Avocado
- Kefir
- Salmon
- Figs
Each of these foods are included in The Dental Diet for their nutrient-dense characteristics.
If you’re worried you aren’t getting enough magnesium in your diet, you can add more in supplement form.
Magnesium supplements
When it comes to magnesium there are several types of supplement you can take and it’s important to know the difference between them. The mode of delivery also varies, you can take magnesium in tablet, powder, and transdermal forms.
Absorbing magnesium through the skin in a transdermal form is a method worth considering because it bypasses the GI tract and can improve bioavailability.
It’s better if you opt for a chelated magnesium supplement because these are more easily absorbed by your body. Other magnesium supplements can also be harsher on your digestion. Chelated forms of magnesium are bound to amino acid proteins, which is what the second word in their name refers to (examples below).
While these are all great, each are considered to have a slight edge in some areas. Here are the better options and how they’re believed to affect your health.
Magnesium L-Threonate – Supports cognitive function. Able to cross the blood brain barrier and most commonly used for brain health. Research has found it improves working memory and learning ability.
Magnesium Malate – Supports energy production.
Magnesium Taurate – Supports calmness and heart health.
Magnesium Glycinate – Supports relaxation.
Magnesium Orotate – Supports heart health.
Magnesium Aspartate – Supports energy production and fights fatigue.
Magnesium Citrate – Commonly used to relieve constipation.
Magnesium and vitamin D go hand-in-hand
Nutrients don’t work independently from one another, they are interconnected and some work together well – magnesium and vitamin D are an example of this.
You must have sufficient magnesium for your body to be able to metabolize vitamin D. Additionally, if you’re taking too much vitamin D it could deplete your magnesium levels. Keep this in mind if you have nutrient testing done. These two vitamins should be taken in balancing levels.
If you are taking vitamin D supplements you should take magnesium.
Other vitamins that can steal magnesium
Similar to vitamin D, calcium and phosphorus can deplete magnesium levels.
Your body needs enough magnesium to absorb calcium. Too much calcium can eat up your magnesium and actually make your bones weaker. Same goes for phosphorous. If you’re getting too much phosphorous it can reduce your magnesium levels.
When you’re getting tested for magnesium deficiency, be sure to keep these inverse relationships in mind.
Testing for magnesium deficiency
It’s important to know that traditional serum testing for magnesium isn’t a good indicator of total body magnesium because your heart always needs enough magnesium to prevent spasms and so your blood levels will appear sufficient. Instead, ask your doctor for an ionized magnesium test or the Altura test.
Many people go ahead and assume they have a magnesium deficiency and skip right to taking supplements. While this isn’t a terrible idea, it’s always better to know than to blindly supplement.
Do you take magnesium supplements? If so, which kind are you taking and what’s your experience? We’d love to hear your experience with magnesium supplements in the comments below.
For more information on Dr. Lin’s clinical protocol that highlights the steps parents can take to prevent dental problems in their children: Click here.
Dr Steven Lin’s book, The Dental Diet, is available to order today. An exploration of ancestral medicine, the human microbiome and epigenetics it’s a complete guide to the mouth-body connection. Take the journey and the 40-day delicious food program for life-changing oral and whole health.
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Resources:
https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/
https://www.webmd.com/vitamins-supplements/ingredientmono-998-magnesium.aspx?activeingredientid=998
https://www.ncbi.nlm.nih.gov/pubmed/20152124
https://www.ncbi.nlm.nih.gov/pubmed/28471760
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4455825/
https://magnesiumhealth.org/testing-magnesium-levels/2-reliable-magnesium-blood-tests/
11 Responses
How much Magnesium L-Threonate can children take?
Dear Dr. Lin;
For the past 18-years, I have been over stressed from worry about things I cannot control (mainly a cheating and lying wife), depressed, moody, having anxiety, panic attacks, and extreme insomnia – all so extreme that I would visit a mental health professional every few years with them putting me on stupid drugs like Depakote that never worked, with them saying that I must be bipolar. I know myself way better than them, and after getting my Master’s (4.0) June 2017 and being accepted to law school, I had a feeling they were full of sh!t and using “bipolar” as a go-to condition when all other possibilities were not in their stupid medical manual. (Sorry, but I have a bad attitude toward health care providers, because all I have had over these 18-years is Medicaid–the reason for getting better educated and seeking law school–for better health care as I get older. Medicaid is the worst in TN).
After doing years of research knowing they were wrong, two months ago I researched the possibility that my magnesium levels were low. Strangely, after paying for my own blood work finding that my magnesium levels were normal: (Magnesium, RBC 6.7 mg/DL on a scale of 4.2 – 6.8)supplementing for a few weeks. I do not know if that test last month was either the ionized magnesium test of the Altura test.
Nevertheless, before the results came in, I began taking Magnesium Citrate; and believe this or not, the very next night after just one dosage (399 mg, (3) 133 mg 3/day), I slept 7 to 8 hours for the first time, seemingly, ever! I thought it was just a placebo effect, a one-time deal. NOPE! It’s now been two months, and I sleep 7 to 8 hours per night, go into rem sleep and have vivid dreams. Magnesium saved my life when no health care provider could. Moreover, I have no more anxiety, panic attacks, moodiness, or depression, and my stress levels are 90-95 % less. Strangely, my Vitamin D, 25-Hydroxy comes in at 25.8 ng/mL (LOW) on a 30.0 – 100.0 range. Therefore, I started supplementing with 4000 IU D3 the same time I began the mag. By the way, I choose magnesium citrate because I have chronic idiopathic constipation, IBS-C, and am lactose intolerant; so, even though I am using that type of magnesium rather than one for insomnia, it nonetheless knocked out insomnia and all of those other symptoms. Despite my normal range of magnesium found in my blood work, I will continue supplementing, because it works.
I’ll have my blood work done in three months, because I just began injecting some HRT supplements, and the company wants to see if I’m on the right track. After that, I’ll have my blood work done every six months and will be certain to check my magnesium using one of those tests you suggested as well as my D-3 and phosphorous levels.
I am about to switch my type of magnesium to a more cognitive enhancement brand owing that I may be starting law school this fall and I have a bit of brain fog. My HRT company said my thyroid levels are normal but on the low side, which might be the cause of brain fog. We’re going to adjust that with a pill.
Thank you for your awesome article. It would be great to hear back from you on any suggestions.
Thank you;
Gary Smith
Alexandria, TN
59-year-old / excellent health
Gary. Did you ever follow up with blod work on both your mag and vid d levels ?
What is the proper ratio of VitD and Magnesium?
Hi Susan!
It really can vary from person to person, testing levels, and measuring intake/supplement levels are good way to start to see what your body needs individually.
Hope this helps!
Chelsea
Community Manager
http://www.drstevenlin.com
I have been taking magnesium glycinate 332 mg each night to help with my tense muscles. It works. However after a few months, I noticed my teeth were sensitive and sore. I’ve been to my dentist that confirms that my gums have receded. 🙁 I’m wondering if I can take half the dose of magnesium because I can feel my muscles twist. Have you heard any link with magnesium and teeth?
Dear Martine… try to complement your intake of magnesium with calcium, they have opposite effect and our intake should be 1:1 or 1:2 cal:mg… but I am sure you will get more information on the internet.
I sincerely hope this will help you,
Anja
I have two kinds of magnesium, but I can’t really tell the difference. Both are made by Now Foods. One is labelled as “Magnesium” and the other as “Magnesium Citrate.” Both help ease tense muscles and prevent cramps after a long day of physical activity. They relax my muscles and also my mind. I feel calmer after taking them. I usually take them at night.
sir,
can i take magnesium glycinate 400mg for my skin health ( acne, anti-aging ) .my age is 30 . Is it safe to use ?
starting to take threnate magnesium for my memory problem ( brain lesions) I taking magnesium glycerinate for tight tense muscles 400mg. is it safe and necessary to take both.
Thank you Brenda
Hi
In what form is magnesium as naturally found in food, e.g. sunflower seeds. Nowhere does anybody mention this, nor what the bioavailabilty is as found naturally in food, as compared to supplements. Also, how does anybody know how much magnesium is in ANY food? How do we know that it is actually added to the soil, and uniformly spread.
Thanks.