05/05/2020
Magnesium
Magnesium is an important electrolyte and is important for pretty much every cell in your body. It is an important intracellular electrolyte and is important in maintaining the electrical gradient across every cell in your body. It is also it an important cofactor in multiple cellular functions. One of the most important is being the production of ATP. The European Food Safety Authority attributes the following benefits to magnesium: reduction in tiredness and fatigue, electrolyte balance, energy-yielding metabolism, functioning of nervous system, muscle functioning, protein synthesis, maintenance of normal bone and teeth.
Magnesium deficiency is common in the United States and USDA studies dating back to the 1930’s have shown that the soil is poor in magnesium. Foods that are rich in Magnesium include the following: wheat bran, almonds, spinach, cashews, soybeans, oatmeal, peanuts, baked potato with skin, black eyed peas and brown rice. However, even diets rich in these foods are often not enough to maintain healthy magnesium levels. Furthermore magnesium is deficient because of other factors than deficiency. This includes: tainted water, excess alcohol, overstimulated nervous muscle system, stress, physical exercise, and cell phone exposure. Medications associated with magnesium deficiency include PPI medications like Prilosec and diuretics.
The Institute of Medicine Food and Nutrition Board recommends people 14-51 years to take 320mg to 420mg (RDA). Many providers find the 320mg typically to not be enough to maintain optimal levels, and most sources I have read recommend 400mg to 800mg to replace the magnesium level. The type of magnesium is important. One of the more common magnesium is Mag Oxide and it is common because it is cheap to manufacture. However, it is poorly absorbed and the oxide part of the compound can be a source of oxidation for your body. You should be trying to avoid oxidation. Mag sulfate is another form of magnesium and is commonly given to OB patients IV. Mag sulfate is what is in Epsom salts, which can be absorbed if you take an Epsom salt bath. Mag Citrate is a common laxative. Magnesium aspartate, Magnesium glycinate and Mgnesium maleate are chelated forms of magnesium and are especially helpful for ATP production and muscle energy. Magnesium orotate, Magnesium threonate, Magnesium taurate are all lipid soluble. Magnesium in this form is best if you have migraine headaches as the magnesium gets into the fatty brain tissue better. When looking at a bottle of Magnesium remember to consider if the compound has parenthesis. For example Magnesium (Glycinate) 120mg is 120mg of elemental magnesium whereas Magnesium Glycinate 120mg is only 18% of 120mg or 22mg of elemental magnesium.
Generally magnesium replacement is safe. The most common side effects include upset stomach, nausea and especially diarrhea. Some practitioners when replacing magnesium recommend people to dose magnesium to a point of loose stools then reduce the dose till tolerated. IV magnesium is associated with issues and these include the following: skin flushing, slow heart rate, nausea and vomiting, sweating, pain at injection site. These symptoms can be less likely with topical magnesium, but have been reported. People with kidney problems should be cautious when taking magnesium.
