Part 2: How to Get Your Magnesium Level Up Through Supplementation

/

Types of Magnesium Supplements

  • Magnesium glycinate - gentle on the stomach, highly absorbed, excellent for sleep, anxiety, and relaxation. My most common recommendation to clients, and I often have them take it before bedtime

  • Magnesium citrate - good absorption, but has a laxative effect; often used for constipation. Beware: taking too much will make stool very loose, so go slow when upping dosing

  • Magnesium carbonate - similar to citrate in that it works as an osmotic laxative, and is more likely to loosen stools even at moderate doses

  • Magnesium malate - best form to support energy production and muscle recovery, and may be helpful for fatigue and fibromyalgia. I prefer to take this form during the day

  • Magnesium threonate - my favorite for headaches, memory, and cognitive health because it has been shown to cross the blood-brain barrier well

  • Magnesium oxide - not recommended for bringing up magnesium levels. It is commonly used in less inexpensive products, but it is poorly absorbed; mostly works as a laxative

  • Magnesium chloride or magnesium sulfate (epsom) - well absorbed and available in topical products (oils, lotions, bath flakes). Often better for those with sensitive digestive systems or those who don’t assimilate nutrients through their digestive system well

Topical Magnesium: Baths, Oils, Lotions

  • Magnesium baths: Epsom salts (magnesium sulfate) are popular for baths, and work well for many. However, if you have a CBS SNP (something in your genetics which may impair sulfur metabolism), then I recommend magnesium chloride flakes (these are what I personally use in my baths)

  • Topical oils/lotions: These can be absorbed through the skin and are useful for local muscle relaxation or for those with impaired digestive systems. They may cause mild skin itching / tingling when applied

  • Absorption: Research shows that transdermal magnesium does absorb, it just may not absorb as predictably as oral supplements for many people. Baths and lotions are great complements, but may not fully replace oral intake for significantly upping levels

Testing Magnesium Levels

  • Most doctors order serum magnesium, but only about 1% of magnesium is found in the blood, so this test often misses deficiencies

  • RBC magnesium is considered more accurate, as it measures magnesium inside red blood cells. However, I have found that even clients with adequate RBC magnesium often feel better with mild magnesium supplementation as well

  • Symptoms (sleep trouble, muscle twitches or cramps, fatigue, headaches, chocolate cravings, difficult periods) are often a better clue than a “normal” blood test

How Much to Take — and Risks of Too Much

  • General supplemental range is usually around 200–400 mg/day, but you should work with your doctor and nutritionist to determine whether and how much to take

  • It’s best to start low and increase your dosage gradually

  • Too much magnesium can cause diarrhea, nausea, and stomach cramps. This is especially true with citrate and carbonate forms, which act as laxatives and may cause loose stools even at lower doses

  • Magnesium toxicity is rare, but has been reported when people consumed 5,000 mg or more per day from supplements or medications

  • Upper safe limit: For most healthy adults, moderate supplementation is safe. People with kidney disease should avoid magnesium supplements unless monitored by a doctor. Those on blood pressure meds may experience a drop in blood pressure when taking magnesium and should work with their doctor to determine if they need to lessen their dosage

When to Take Magnesium

  • In general, magnesium can usually be taken any time of day, with or without food, depending on your goals and your digestive sensitivities

  • Some medications can be “bound up” by magnesium, so always check with your prescribing doctor. Magnesium should not be taken at the same time as thyroid medications, some antibiotics, penicillamine, bisphosphonates, and gabapentin. In addition, your doctor may not want you to take it at all if you are on blood pressure meds (since it can lower blood pressure), diabetes drugs (since it can lower blood sugar) and diuretics

  • High doses of zinc can affect your ability to absorb magnesium, and magnesium may affect your body’s ability to absorb iron. Calcium and magnesium can generally be taken together, but they could compete with each other for absorption so some people may separate them

The Bottom Line

Magnesium is a cornerstone of good health. Along with what you find in your diet, supplemental forms are commonly used as well. Whether taken orally, added to a relaxing bath, or applied topically, magnesium supports sleep, mood, muscle function, digestive balance, blood sugar regulation, long-term heart and hormone health, blood pressure, and so much more. Have questions and want to work with a licensed nutritionist? Book a free discovery session with me now!