How common is magnesium deficiency?
Magnesium deficiency is a common problem, with an estimated 50% of the population being deficient in this mighty mineral. Low magnesium levels could contribute to a range of health issues, including muscle cramps, anxiety or depression, heart disease, and blood sugar imbalances.
The recommended dietary allowance (RDA) for magnesium is around 400-420 mg per day for men and 310-320 mg per day for women. Unfortunatley, many people may not be getting enough magnesium from their diets alone.
One of the primary reasons for this increase in magnesium deficiency is soil depletion. Due to modern farming practices, the soil has become depleted of essential nutrients, including magnesium. This means the vegetables grown in this soil are also low in magnesium. In addition, processed foods, which make up a significant portion of the modern diet, are often stripped of essential nutrients like magnesium.
Other factors contributing to magnesium deficiency include excessive alcohol consumption, certain medications, and digestive disorders. As a result, many people may need to supplement their diet with magnesium to ensure that they are getting enough of this essential mineral.
Learn more about the symptoms of magnesium deficiency here.
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Magnesium benefits
Since magnesium is required for over 300 enzymatic reactions in your body, this means that it affects many aspects of health from head to toe.
Some of the general benefits of magnesium include:
- Maintaining healthy bones and teeth
- Regulating muscle and nerve function
- Supporting a healthy immune system
- Promoting regularity
- Support for healthy blood sugar levels
- Reducing symptoms of anxiety and depression
- Supporting heart health
Types of magnesium: Uses & side effects
1. Magnesium Oxide
Magnesium oxide is a common form of magnesium with a high amount of elemental magnesium. Elemental magnesium refers to pure magnesium in its elemental form, meaning the amount of magnesium that is not combined with any other elements or compounds.
This form of magnesium is often used to help relieve constipation due to its strong laxative effect. However, it may not be the best choice for those who are deficient in magnesium, as it is less bioavailable than other forms of magnesium.
Benefits:
- Can relieve constipation and promote regular bowel movements
Side Effects:
- Can cause diarrhea, abdominal cramping, and nausea
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2. Magnesium Citrate
Magnesium citrate is a highly bioavailable form of magnesium that is often used to promote healthy digestion and relieve constipation. This form of magnesium may also help to improve metabolic health by reducing blood pressure and supporting healthier blood glucose levels.
Benefits:
- Can relieve constipation and promote regular bowel movements
- May help to support heart health by lowering blood pressure
- May help to balance blood sugar levels
- May help to reduce symptoms of anxiety and depression
Side Effects:
- Can cause diarrhea, abdominal cramping, and nausea
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3. Magnesium Bisglycinate
Magnesium bisglycinate is a highly bioavailable form of magnesium that is bound to the amino acid glycine in a process known as chelation. This form of magnesium is less likely to cause digestive upset compared to other forms of magnesium, making it a good choice for those with sensitive stomachs or loose bowel movements.
Learn more about why magnesium bisglycinate may be the best choice here.
Benefits:
- May improve sleep quality and efficiency
- May reduce symptoms of anxiety and depression
- May reduce symptoms of muscle pain and cramping
Side Effects:
- May cause drowsiness when taken in high doses
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4. Magnesium Malate
Magnesium malate is a form of magnesium that is bound to malic acid. This form of magnesium is often used to support energy production and reduce symptoms of muscle pain and fatigue.
Benefits:
- May reduce symptoms of muscle pain and fatigue
- May support healthy energy levels
Side Effects:
- Limited studies have been conducted on the safety of this form of magnesium
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5. Magnesium Taurate
Magnesium taurate is a form of magnesium that is bound to the amino acid taurine. This form of magnesium is often used to support cardiovascular health and regulate blood pressure.
Benefits:
- May improve cardiovascular health
- May help to regulate blood pressure
Side Effects:
- Limited studies have been conducted on the safety of this form of magnesium
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6. Magnesium Chloride
Magnesium chloride is a highly bioavailable form of magnesium that is often used topically as a transdermal magnesium supplement, meaning it is applied topically and absorbed through the skin. This form of magnesium is considered particularly beneficial for those with low magnesium levels or those who have difficulty absorbing magnesium through their gut.
Benefits:
- May help to improve muscle pain in areas applied topically
- May improve symptoms of joint pain and stiffness
Side Effects:
- May cause skin irritation when used topically, so always do a small test patch first
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7. Magnesium L-Threonate
Magnesium L-threonate is a newer form of magnesium that is formulated by combining magnesium ions with threonic acid, a water-soluble metabolite of vitamin C. This combination results in a magnesium salt compound that is easily absorbed by the body and can cross the blood-brain barrier.
This form of magnesium is often used to support brain function and improve cognitive performance; however, research in humans is still lacking.
Benefits:
- May improve cognitive function and memory
- May help to reduce symptoms of anxiety and depression
Side Effects:
- Limited studies have been conducted on the safety of this form of magnesium
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How to choose the right form of magnesium
Choosing the correct form of magnesium depends on your unique individual needs! If you have low magnesium levels, it may be best to choose a highly bioavailable form of magnesium, such as magnesium bisglycinate.
If you are looking to improve cognitive function, magnesium L-threonate may be the best choice.
If you struggle with constipation and need some help with regularity, magnesium citrate may help to get things moving!
Magnesium bisglycinate may be the best option if you have a sensitive stomach due to its lower likelihood of causing digestive upset.
It's important to talk to a healthcare professional before starting any new supplements, especially if you have any underlying health conditions or are taking medications that may interact with magnesium.
NutriRise Magnesium Bisglycinate
If you're looking for a high-quality magnesium supplement, NutriRise Magnesium Bisglycinate, also known as “Magic-nesium” is a great option!
This supplement is made with pure magnesium bisglycinate, which is highly bioavailable and very gentle on your gut, unlike other forms of magnesium. It is also free from artificial colors, flavors, and preservatives.
Final Thoughts
Magnesium is a crucial mineral that plays a role in many bodily functions, which means getting enough of this mineral is essential for healthy living. If you're not getting enough magnesium from your diet, a supplement may be necessary to support your overall health and well-being. With several different forms of magnesium available, it's important to choose the suitable form for your needs and consult with a healthcare provider if you have any concerns or questions.
Note: This article is for informational purposes only and not intended for use as medical advice. Always consult your healthcare provider before starting any dietary supplement.
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