Magnesium

Magnesium is an essential nutrient that is required for over 300 enzyme reactions. Your body cannot make magnesium on its own, thus it needs to be supplemented. To get enough of this essential nutrient, it’s recommended that men and women get 400–420 mg and 320–360 mg per day, respectively and depending on age.

You can get magnesium from your diet but nearly 2-3rd’s of the western world is deficient. In general, foods containing dietary fiber provide magnesium. Magnesium is also added to some breakfast cereals and other fortified foods. Being deficient in magnesium may lead to numerous health issues and shouldn’t be ignored. Low levels have been linked to: 

• Hypertension and Cardiovascular Disease
• Type 2 Diabetes 
• Osteoporosis
• Migraine Headaches

Too much magnesium also has consequences: symptoms of magnesium toxicity, which usually develops after serum concentrations exceed 1.74–2.61 mmol/L, other symptoms include hypotension, nausea, vomiting, facial flushing, retention of urine, ileus, depression, and lethargy before progressing to muscle weakness, difficulty breathing, extreme hypotension, irregular heartbeat, and cardiac arrest. The risk of magnesium toxicity increases with impaired renal function or kidney failure because the ability to remove excess magnesium is reduced or lost.

–NIH

However, supplemental treatment has been found to improve certain conditions in different forms: 

• Magnesium Citrate: the form of magnesium that’s bound with citric acid. This acid is found naturally in citrus fruits and gives them their tart, sour flavor. Some research suggests that this type is among the most bioavailable forms of magnesium, or it’s simply more easily absorbed in your digestive tract than other forms. It’s mainly used to raise magnesium levels and treat constipation.
• Magnesium Oxide: a salt that combines magnesium and oxygen. It naturally forms a white, powdery substance and may be sold in powder or capsule form. It’s also the main active ingredient in milk of magnesia, a popular over-the-counter medication for constipation relief. Given that the body doesn’t absorb it well, it isn’t a good choice for those who need to raise their magnesium levels.
• Magnesium Chloride: a magnesium salt that includes chlorine — an unstable element that binds well with other elements, including sodium and magnesium, to form salts. It’s well absorbed in your digestive tract, making it a great multi-purpose supplement. Magnesium chloride is easily absorbed orally and used to treat heartburn, constipation, and low magnesium levels. Also, applying it topically may help relieve muscle soreness but not boost your magnesium levels.
• Magnesium Lactate: is the salt formed when magnesium binds with lactic acid. Indeed, magnesium lactate is utilized as a food additive to regulate acidity and fortify foods and beverages. It’s less popular as an over-the-counter dietary supplement. It may be more suitable for those who don’t tolerate other forms or need to take large doses.
• Magnesium Malate: includes malic acid, which occurs naturally in foods like fruit and wine. This acid has a sour taste and is often used as a food additive to enhance flavor or add acidity. Some people report that it’s gentler on your system and may have less of a laxative effect than other types. This may be beneficial, depending on your specific needs. It’s occasionally recommended for chronic conditions like fibromyalgia, but no current scientific evidence supports this.
• Magnesium Taurate: contains the amino acid taurine and research suggests that adequate intakes of taurine and magnesium play a role in regulating blood sugar. It may be the best form for managing high blood sugar and high blood pressure, though more studies are necessary.
• Magnesium L-threonate: is the salt formed from mixing magnesium and threonic acid, a water-soluble substance derived from the metabolic breakdown of vitamin C. Magnesium L-threonate is often used for its potential brain benefits and may help manage certain brain disorders, such as depression and age-related memory loss. Nonetheless, more research is needed.
• Magnesium Sulfate: formed by combining magnesium, sulfur, and oxygen. It’s commonly referred to as Epsom salt. It’s white with a texture similar to that of table salt. It can be consumed as a treatment for constipation, but its unpleasant taste leads many people to choose an alternative form for digestive support. Magnesium sulfate is frequently dissolved in bath water to soothe sore, achy muscles and relieve stress. It’s also sometimes included in skincare products, such as lotion or body oil but there’s very little evidence to suggest that this form is well absorbed through your skin.
• Magnesium Glycinate: is formed from elemental magnesium and the amino acid glycine. Your body employs this amino acid in protein construction. It also occurs in many protein-rich foods, such as fish, meat, dairy, and legumes. Glycine is often used as a standalone dietary supplement to improve sleep and treat a variety of inflammatory conditions, including heart disease and diabetes. However, research supporting its efficacy for such conditions is limited.
• Magnesium Orotate: includes orotic acid, a natural substance involved in your body’s construction of genetic material, including DNA. It’s easily absorbed and doesn’t have the strong laxative effects characteristic of other forms. Research suggests that it may promote heart health due to orotic acid’s unique role in the energy production pathways in your heart and blood vessel tissue. Thus, it’s popular among competitive athletes and fitness enthusiasts, but it may also aid people with heart disease. Yet, this form is significantly more expensive than other magnesium supplements. Based on the limited evidence available, its benefits don’t justify its cost for many people.

-Healthline

…But does it really work?

In general, the problem with magnesium and overall supplements is how much it truly helps people who are otherwise healthy. Sometimes these deficiencies are a side-effect of another issue (therefore treat the underlying problem and the supplements will be unnecessary). Another concern is how symptoms can be so mild or vague that any treatment could make a difference or simply not be taken seriously like a placebo effect. However, with magnesium, I do tell people to be cautious because it can make the bowels too active. Different forms in the hospital may or may not make a huge difference, in the hospital it’s usually magnesium oxide, citrate, or IVPB, which treat various conditions/symptoms. Other personal considerations include:

• Magnesium is cheaper than most fiber/sleep/relaxing products
• Muscle relaxers, antihistamines, etc. can be addictive, have an easy tolerance, or carry more side effects so magnesium is a great alternative
• An Epsom Salt bath is HEAVEN on a budget
• Lastly, everybody needs stress management. Just don’t take too much magnesium so it won’t turn into a stressful laxative! Try to take magnesium supplements only at night or at home because it can also make you easily tired.

Further Thoughts  

I don’t endorse any particular product because the FDA does not require regulation and some supplements may not be better than others. Even with the different types of magnesium forms listed above, it does not mean that the body will have that response. Some reports are against oxide forms but it’s constantly used in the hospital and it works for many people without any issues.

Be cautious of anything that is labeled a “cure” of any condition like some people claim with magnesium. Recommend healthy practices and moderation but also be aware that the evidence for magnesium benefits is generally minimal in studies. Treatments or supplements can’t just say something is a “cure” and can lead to major problems if a person gets seriously injured.

With that said, I use vitamins and supplements all the time because everybody needs stability. I’m always trying to promote stress management and alternative care in my practice and it’s so beautiful when the patients share their own thoughts and ideas. Plus many people aren’t aware of the importance of iron, vitamin D, calcium…etc. I just wanted to highlight magnesium because it’s so useful and people are generally unaware of it. More information about complementary practices.