Taking magnesium has become quite the trend over the last few years.  

But how do you know if you need it, what type to take, how often, what time of the day – and maybe most importantly, which kinds you should avoid (unless directed by your physician)?

Magnesium is an essential nutrient responsible for several processes such as blood pressure and blood sugar regulation, nerve function, bone formation, and more. Getting enough magnesium in your diet alone can be difficult, even under ideal circumstances.

Our body gives us a few tell-tale signs that we are running low – some we’ve known about and others that we might not recognize.  Everyone is different, so use these lists as a jumping off point for a chat with your healthcare provider.

Common symptoms of Magnesium deficiency (some warranting immediate attention)

• Weakness

• Fatigue

• Nausea/Vomiting

• Loss of appetite

• Headaches

• Numbness/Tingling

• Muscle cramps

• Abnormal heart rhythm

Uncommon Symptoms of Magnesium Deficiency

• Being ticklish

• Disliking crowds (or even agoraphobia)

• Insomnia

• Restless leg syndrome

• Cravings for stimulants like coffee

How many of these were you able to say “yes, that’s me”?

Each symptoms can be a sign of other illnesses or disease processes, so please don’t go down the “Dr. Google” rabbit hole.  Lord knows Dr.Google already has us in the grave…yesterday.  

Depending upon the source you consult, there are up to 11 different types of magnesium:

1. Magnesium Citrate – laxative – used to treat severe constipation; very bioavailable and very absorbable.  Causes severe cramping in many individuals.

2. Magnesium Oxide – milder laxative than Mg Citrate; found in Milk of Magnesia.  Also used for heartburn and stomach upset.  Less potent than Citrate, but is still considered a laxative.

3. Magnesium Malate – used for hydration, chronic fatigue, fibromyalgia.  Gentle, unless used in a small amount of water and consumed quickly – which then, has a laxative-like effect.

4. Magnesium Glycinate – used for sleep, to help with blood sugar regulation, for anxiety/depression, and stress.  Great all purpose magnesium.

5. Magnesium Aspartate – often combined with zinc to increase testosterone levels.  Do not used unless prescribed.

6. Magnesium Chloride – found in seawater; Increases magnesium levels topically.  Often found in sprays, lotions and  balms, as well as foot soaks.

7. Magnesium Lactate – used during pregnancy and during menstrual cycle to relieve cramps (leg/abdomen).  Usually prescribed by physician.

8. Magnesium L-Threonate – used to treat depression and Alzheimer’s disease; Able to cross the blood/brain barrier.

9. Magnesium Taurate – helps regulate blood sugar and may be used to treat high blood pressure

10. Magnesium Sulfate – found in Epsom salts.  Used to treat muscle soreness and promote stress-relief.  

11. Magnesium Orotate – an expensive form used as an anti-oxidant.

This list can become overwhelming very quickly when you are told you need magnesium.

I’ve categorized them a few ways to help you decide what option might be best for you.  As always – Please consult your primary healthcare provider or certified nutritionist for further testing prior to starting any new supplement.

General Purpose

• Magnesium Glycinate

• Magnesium Malate

• Magnesium Chloride

Laxative properties

• Magnesium Citrate

• Magnesium Oxide

Muscle Soreness/Cramps

• Magnesium Malate

• Magnesium Chloride

• Magnesium Sulfate

• Magnesium Lactate

Stress-Reduction

• Magnesium Glycinate

• Magnesium Chloride

• Magnesium Sulfate

Mental Health

• Magnesium Glycinate

• Magnesium Chloride

• Magnesium L-Threonate

What Magnesium supports

• Synthesizing protein

• Blood Sugar regulation

• Nerve function

• Bone development

• Glutathione synthesis (liver support and antioxidant)

• Energy metabolism and regulation

• Muscle function and contraction

• Blood pressure regulation

• DNA synthesis

• Transportation of Calcium and Potassium

• Heart rhythm

Just like any other supplement, Magnesium is not a magic pill or potion. It will not solve all of your health problems.  It may help your body perform it’s functions better when used in conjunction with a health plan designed specifically for you.

For more information on what that might look like, send your inquiries to marci@painproof.org or book an “Ask Questions and More” call.

References:

11 Types of Magnesium: Benefits, Supplements, Foods

Magnesium: An essential nutrient that most people don’t get enough of