Magnesium is a vital element involved in over 5,000 biochemical reactions in the body, yet it happens to be one of the most commonly deficient minerals. Unfortunately, various factors such as chronic stress, ongoing infections, exposure to toxins, and vitamin and mineral deficiencies, among others, can lead to a depletion of our magnesium levels.
Here are the benefits of maintaining sufficient magnesium levels:
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Enhanced Exercise Performance
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Combatting Depression
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Improved Sleep
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Blood Sugar Regulation (Preventing Insulin Resistance and Diabetes)
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Lowered Blood Pressure
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Anti-Inflammatory Properties
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Prevention of Muscle Aches and Pains
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Migraine Prevention
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Alleviation of PMS Symptoms
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Assistance with Bowel Movements
Different Types of Magnesium include:
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Magnesium Citrate: Often used to stimulate bowel movements, but excessive consumption can lead to diarrhea.
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Magnesium Chloride
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Magnesium Sulfate (Epsom Salts)
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Magnesium Glycinate: Highly absorbable and beneficial for sleep and anxiety.
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Magnesium Lactate
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Magnesium Malate: Combined with Malic acid, found in grapes and wine, and still under study.
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Magnesium Orotate: Useful for athletes and found to be helpful in Congestive Heart Failure.
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Magnesium Oxide: Employed for short-term digestive issues.
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Magnesium Taurate: Combined with the amino acid Taurine.
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Magnesium Threonate: Beneficial for brain health.
Forms of Magnesium are available in tablet or powder form. Oral forms can be useful for quickly increasing magnesium levels and supporting elimination. Topical magnesium, in the form of oils, creams, and lotions, is slowly absorbed and provides sustained dosing throughout the day, allowing the kidneys to regulate and eliminate any excess. While magnesium toxicity is rare, it’s a possibility with long-term supplementation. Thus, food sources and topical use are preferred for long-term use.
Food sources rich in magnesium include:
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Legumes: such as black beans and edamame
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Vegetables: including spinach, kale, and avocado
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Nuts: like almonds, peanuts, and cashews
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Whole grains: such as oatmeal and whole wheat
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Others: dark chocolate
Normal lab ranges for blood magnesium levels typically fall between 1.7 to 2.2 mg/dL (0.85 to 1.10 mmol/L). Keep in mind that these values may slightly differ among different laboratories.
For more information on magnesium and its benefits, you can refer to the book “The Magnesium Miracle” by Carol Dean or watch related content from the ‘Magnesium Man,’ Morely Robbins.
