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Magnesium is important in over 325 enzyme reactions in the body.1 It is used to regulate blood sugar in the body, and to help prevent you from developing diabetes.2 Magnesium relaxes arteries that carry blood throughout the body, which lowers blood pressure. Magnesium also chelates extra calcium in the body; this keeps the arteries from hardening due to excess calcium. Finally, magnesium supplementation can help lower stress and anxiety levels.
Let’ us take a look at the many magnesium types and their functions, but the best form I can recommend is magnesium glycinate. The body absorbs the most elemental magnesium from glycinate.3 The extra glycine, an amino acid, relaxes nerves, and relieves anxiety.
Possible Symptoms of A Magnesium Deficiency
This is a list of possible symptoms a patient might have if they have a magnesium deficiency. If a magnesium deficiency is present, you can still have a magnesium deficiency and not have any of these symptoms as well. This often occurs in patients that are younger (age helps reduce the symptoms of a magnesium deficiency,) and it can also depend on the gender (men tend to have less symptoms than women.) Most people should supplement with 400 mg of elemental magnesium (as long as their kidney function is normal) even if they do not know if they are deficient.4
· Tingling in legs – Magnesium deficiency is the main cause of restless legs syndrome
· Leg cramps (charlie horse)
· Weakness
· Asthma
· Elevated blood pressure and/or pulse
· Heart disease
· Diabetes
· Dizziness
· Shaking
· Irregular heartbeat (palpitations)
· Constipation5
Diagnostic Tests for Magnesium Deficiency
Here is a simple guide of the different tests that are used to determine if you have a magnesium deficiency or not.
Magnesium Serum Test – A magnesium serum test is the most common magnesium test performed and also the most inaccurate. Less than 1% of the body’s total magnesium is in the blood plasma and the body does whatever it takes to keep that number regular. If you score low on a plasma test then you are in dire need of magnesium and you are definitely deficient in your bones, organs, and muscles.6 This test is used to measure extracellular magnesium levels. Normal plasma magnesium levels are, 1.6 – 2.4 mEq/L.7 This test does not accurately measure the body’s total magnesium level, but is the test most often used for diagnostic testing.
Magnesium RBC Test – A magnesium RBC test is a more accurate test that quantifies the amount of magnesium stored in the red blood cells. This test measures intracellular magnesium levels. This test gives you the amount of magnesium that has been stored in your cells for the past four months. Results of six mg / dl or higher indicate strong magnesium reserves in the body.8
Magnesium WBC Test – A magnesium WBC test is more accurate than the RBC test. Like the magnesium RBC test, the WBC test also measures intracellular magnesium levels. This test gives you the amount of magnesium that is currently in your cells, it does not show an average of magnesium in the cells over a period of time like the RBC test. This test is not available to many doctors or diagnostic labs.9
Magnesium EXA Test – A magnesium EXA test is the best test to determine magnesium deficiency. This test is performed by scraping your cheek buccal cells for a sample so that levels of magnesium stored in your cells, bones, and muscles can be determined. Like the WBC test, the EXA test is considered an intracellular magnesium test. The EXA test will account for 99% of the body’s total magnesium, and is the most accurate diagnostic test for magnesium currently.10
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Part 2
Part 3
Part 4
Part 5
Part 6
- http://www.naturalnews.com/023511_magnesium_body_deficiency.html ↩
- http://www.drsircus.com/medicine/magnesium/the-insulin-magnesium-story-2 ↩
- http://www.afibbers.org/resources/magnesiumabsorption.pdf ↩
- http://www.huffingtonpost.com/christiane-northrup/magnesium-calcium_b_509115.html ↩
- http://umm.edu/health/medical/altmed/supplement/magnesium ↩
- http://www.lef.org/news/LefDailyNews.htm?NewsID=17659 ↩
- http://www.healthline.com/health/serum-magnesium-test ↩
- http://drcarolyndean.com/2010/06/gauging-magnesium-deficiency-symptoms ↩
- http://otiswoodardmd.typepad.com/my_weblog/2009/04/magnesium-do-you-have-enough.html ↩
- http://www.exatest.com ↩
Magnesium and Your Digestive Health
Magnesium is used in the body to help active digestive enzyme reactions in your body as well as regulate the proper transit time of your bowels.1 2 The enzyme reactions in your body help further break down fats, proteins, and carbohydrates. Magnesium chloride can help increase stomach acid to help assimilate food better if you have digestion problems it might be the type you want to use.3 Most all other magnesium (unless chelated with an acid like citrate or malate) lower stomach acid so they should be taken before bed so problems with digestion will not occur.
Magnesium is used by your intestines as an osmotic laxative.4 This means that your large intestine uses magnesium to bring in water into the bowl so that your stool becomes softer and easier to pass. This is why magnesium supplementation is a great treatment for someone who has constipation issues.5 Magnesium is very important for the functioning of your digestive system as well as your complete health as well.
Different Forms of Magnesium
Recommended Forms of Magnesium:
Magnesium glycinate – The most bio-available form of magnesium. The extra glycine as an amino acid can help with sleep and provide a calm feeling. This form of magnesium is the least likely to cause loose stools. Taken at bedtime.6
Magnesium malate – Magnesium malate is important for people who have a lot of fatigue or suffer from Chronic Fatigue Syndrome. Magnesium supplementation increases ATP, which is a molecule that provides energy to our cells. Malic Acid has also been shown to increase ATP levels. Magnesium malate should be taken during the day with meals. The extra malic acid will increase stomach acid and assimilation.7
Magnesium chloride – Magnesium chloride is one of the best forms of magnesium for people with Gerd or stomach problems. It must be taken with food because the extra chloride will definitely make more HCL in the stomach. Can also be used topically as a spray for transdermal supplementation.8
Magnesium taurate – Magnesium taurate is a lifesaver for people with heart disease. The extra taurine is an amino acid helps increase heart function. Taken at bedtime.9
Magnesium citrate – Magnesium citrate should mostly only be used for bowel irrigation, it is also one of the most well-known forms of magnesium supplementation. It causes some loose stools and its absorption is average. Magnesium citrate should be taken with meals because the extra citric acid will increase stomach acid and assimilation.10
Magnesium sulfate – Honestly only used to stop pre-eclampsia and used in bath salts as epsom salt. Has okay absorption but does leave some extra organic sulfur in the body can be absorbed by the skin. Sulfate can help heal muscle sprains better than most other forms of magnesium because of skin permeability. Taken soaking in a bath or before bed.11
Magnesium arginate – Arginine is a vasodilator amino acid that is good for increasing blood flow.12 This form of magnesium is very good for bodybuilders. Taken with meals throughout the day due to the possibility of increased energy.
Magnesium lysinate – A good source of magnesium and the amino acid lysine. Lysine is an excellent anti-viral. Taken before bed.13
Magnesium ascorbate – A good source of magnesium and vitamin C. Can cause some loose stools. Taken before bed.14
Magnesium ZMK- A great form of magnesium that uses magnesium from all of the Krebs cycle: citrate, fumarate, malate, succinate & alpha-keto-glutarate. This supplement form of magnesium ZMK is great for athletes, and is very good for recovery. A ZMK supplement should be taken before bed.
Magnesium fumerate, succinate, alpha-keto glutarate – See Magnesium ZMK, All Krebs cycle forms of magnesium.15
Magnesium gluconate – A form of magnesium that is chelated with gluconic acid, which occurs from the fermentation of glucose. Magnesium gluconate has above average absorption in the body (better than even magnesium citrate)16, rarely causes loose stools. Taken before bed.
Magnesium carbonate – This is probably the lowest form of magnesium I can recommend. Has one of lowest levels of assimilation and is a good osmotic laxative. It can also lower stomach acid levels and is used in most antacids. Taken at bedtime.17
Magnesium With Special Uses:
Magnesium orotate – This is one least known forms of magnesium, but let me tell you if you just had a surgery or exercise constantly then it will be your godsend. The extra orotate will help muscle regeneration.18 It also has been shown to support heart health greater than even magnesium taurate. Taken at bedtime.19
Magnesium L-threonate – Magnesium L-threonate may greatly increase magnesium in the brain and spinal column for increased cognitive function.20 To be honest there isn’t a lot of in vivo research to prove if this is true yet though. L-threonate is an isomer of ascorbic acid.21 (New research has shown that it increases magnesium levels about the same as magnesium sulfate, granted magnesium sulfate is injected which might make it be able to cross the blood brain barrier then oral magnesium.22) Taken at bedtime.
Magnesium 2-AEP – This is a form of magnesium that is chelated with phosphorylethanolamine which is a vital component of the structure and integrity of cell membranes. Magnesium 2-AEP has been theorized to help patients with MS, because it can help with cellular function and integrity and can help protect myelin in the brain. Taken with meals during the day.23
Magnesium peroxide – ONLY AS COLON CLEANSER. Taken before bed.
Magnesium Phos 6X – Normally I do not recommend homeopathic supplements (if they work for some people I’m glad they do, I rather recommend nutriceuticals), but for homeopathic minerals I feel they still can be beneficial because some of the trace mineral should be left in the product. I would suggest on using this in a person who is extremely sensitive to all forms of magnesium supplementation. If magnesium glycinate still causes loose stools and magnesium chloride causes allergic reactions on the skin then this is the magnesium for you to try. 24 This magnesium contains some phosphorus so I would suggest if you have kidney problems to stay away from this form. Taken before bed.25
Garbage forms of Magnesium:
Most of these forms of magnesium I consider are garbage because they either do damage in the body or are very poorly absorbed.
Magnesium yeast chelate – A “natural” form of magnesium that is very easily assimilated by the body, what sounds so wrong about that? This form of magnesium is found in most of your “natural” vitamins like New Chapter, Garden of Life, and Megafood. The main problem I have with this form of magnesium is that you have to ingest a lot of brewers yeast (which some people are sensitive to) in the whole supplement to get a tiny amount of magnesium.26 Most vitamins that use this form of magnesium have very little magnesium actually in the vitamin (less than 100 mg elemental). There are just a lot better options out there. Taken with food.
Magnesium aspartate – Absorption is notworth extra aspartic acid. Too much aspartic acid can be neurotoxic. Can you say ASPARTAME? Taken at bedtime. This includes magnesium ZMA supplements.27
Magnesium pidolate (Magnesium 5-Oxo Proline) – Absorption is DEFINITELY not worth the extra free glutamic acid. Too much free glutamic acid can be excitotoxic and neurotoxic. Can you say MSG? Taken with meals.
Magnesium hydroxide – Not greatly absorbed and most magnesium is released into the bowels. Most commercial preparations (Milk of Magnesium) have sodium hypochlorite added (bleach.) Taken at Bedtime.28
Magnesium oxide – VERY POORLY ABSORBED – Out of 400 mg only AT MOST 80 mg of elemental magnesium is absorbed by the body. Magnesium oxide is one of the worst absorbed forms of magnesium, and sadly the most common supplement form of magnesium taken. Taken at Bedtime.29
Magnesium glycerophosphate – This magnesium is chelated with phosphorus. The problem with this magnesium is that most people get too much phosphate in their diet. People with kidney problems should also definitely stay away from this supplement because it is harder for them to eliminate excess phosphates. Taken at bedtime.30
Magnesium lactate – Extra lactic acid is FUN! Should not definitely not be used for people who have kidney disease because the extra lactic acid can cause complications for the kidneys. I do not generally recommend this form at all. Taken during meals.
Magnesium: Most Overlooked Mineral for Improving Health – Part 2 – Fix Your Gut.
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