Magnesium plays a vital role in many body functions. Yet many people do not get enough. Studies estimate that 50-80% of the US population is deficient in magnesium, and many could be suffering from symptoms of deficiency without knowing the cause. For these people, magnesium supplements may help not only address these issues, but also get their bodies working better. It supports stress reduction, healthy nerve transmissions, muscle relaxation, and sleep. And according to studies, low magnesium levels are especially prevalent in people with adrenal issues.1
Magnesium is a mineral needed for many functions in your body. While you should ideally get all the magnesium your body needs to function properly from the food you eat, this is increasingly not the case.
It seems that magnesium levels in the food we eat have significantly dropped throughout the years. This loss has resulted from heavy dependence on chemical fertilizers and an up to 80% loss during food processing.2
The results of low magnesium levels may vary. Low levels may cause chronic inflammation and impaired nerve function as well as a wide range of health issues that include:
Magnesium also plays a role in supporting adrenal health as it helps balance your hormone production levels.
Because magnesium plays such a significant role in so many bodily functions, it is imperative to ensure that your levels are normal. We will look at a few of the reasons to take magnesium supplements if your dietary intake does not ensure stable magnesium levels.
Stress is the main cause of a common condition known as adrenal fatigue. Adrenal Fatigue (AF) is the non-Addison's form of adrenal dysfunction, where the body's stress response cannot keep up with life's chronic stressors. It occurs when high stress levels create an ongoing demand for cortisol, eventually depleting your body's ability to produce the hormone.
Interestingly, research shows that people who must deal with a lot of stress and even those with stress-related health issues like fibromyalgia or who suffer from chronic fatigue syndrome (CRS) have lower levels of magnesium.3 And lowered magnesium levels can cause more stress on your body, thereby forming a worsening cycle.5
Magnesium, however, has an inhibitory effect on stress hormone production. The more stress you experience, the more magnesium your body uses, and the less magnesium your body has to inhibit cortisol production. As a result, you experience even more stress.
Magnesium starts its activity at a cellular level. It plays a role in your body’s neurotransmitters as well as the NeuroEndoMetabolic (NEM) stress response, which is a system of six circuits of related organ systems that help your body manage stress. The NEM stress response makes use of your nerves to carry out its various actions to combat the effects of stress. Magnesium supports healthy nerve transmission.
These supplements may also help improve muscle function and help with relaxation.
Furthermore, magnesium is a natural calcium blocker. In this way, it helps your muscles to relax after each contraction. This applies to your heart as well. When you have low magnesium levels, you may experience painful muscle cramps, especially after exercise.
And how does magnesium block calcium?
In your muscles, calcium and magnesium both bind to certain proteins. In so doing, they change the shape of these proteins. When calcium bonds with these proteins, muscles contract. When magnesium bonds with them, muscles relax. If your magnesium levels become low, your muscles want to contract all the time because your calcium levels are higher. These constant contractions cause muscle cramps.
Taking a magnesium supplement may thus help prevent muscle cramps and thereby promote heart and skeletal muscle health.
One of the reasons athletes or people who exercise regularly have lower magnesium levels is that strenuous exercise can also deplete your magnesium levels.4 This is one of the main reasons for the muscle aches they experience after exercising. If you regularly do strenuous exercise, consider taking magnesium supplements to make up for the magnesium lost during exercise.
Research shows that insomnia, as well as many other issues like generalized anxiety, panic attacks, and fatigue, all correlate with lower magnesium levels.
Magnesium affects the production of various brain chemicals. One of these, melatonin, plays a role in the timing of your circadian rhythm. Your circadian rhythm refers to your body’s internal clock that tells you when to go to sleep and when to wake up. Issues with your serotonin levels could impair your ability to sleep properly. You may not be able to fall asleep, or regularly wake up during the night.
There are several types of magnesium, each with its own or related set of benefits.
This form of magnesium may help with the following issues:
The benefits of magnesium orotate include its ability to help with the following:
Both of the above result from its beneficial effect on your muscles.
Magnesium threonate is distinguished by its superior ability to cross the blood-brain barrier, a trait that makes it particularly effective for supporting brain health. This form of magnesium is often chosen for its potential to enhance cognitive functions, including improving memory and cognitive performance, particularly in the context of aging.
Magnesium taurate combines magnesium with taurine, a unique formulation that sets it apart from other magnesium supplements due to the added potential benefits of taurine. This combination is particularly valued for its supportive role in overall cardiovascular health and its calming effects on the brain and nervous system, contributing to improved sleep quality and mood regulation. Unlike other forms of magnesium, the presence of taurine enhances magnesium's absorption and provides a synergistic effect that may support muscle health and contribute to a sense of well-being
Magnesium glycinate may help with the following:
The benefits include the following:
Although involved in many body processes, magnesium bisglycinate is especially known for its role in regulating:
Although you should strive to get enough magnesium from the food you eat, it is not always possible to do so. The next best thing is to consider using magnesium supplements. But which is the best?
There is no way to really determine THE best magnesium supplements, although one would be wise in choosing supplements that have a combination of different forms of magnesium.
A good one to consider, Mag Three, contains magnesium glycinate, magnesium citrate, and magnesium taurate. Together, these three forms of magnesium may have a calming effect on your body and mind. It may help you sleep better and support your body’s natural repair processes. It may also help support muscle health while reducing feelings of anxiety. It will also help the gut move along if constipation is an issue.
Many foods contain high amounts of magnesium. And the safest way to get any nutrient is usually from foods. Examples of magnesium-rich foods include the following:
Hectic schedules often mean people do not have the time to cook from scratch and incorporate magnesium-rich foods into their diet daily. However, if this is you, you might still have time to pack many of these ingredients into a smoothie. And if you have the ingredients in your home, you can make a different smoothie each day that is packed with the magnesium your body needs to stay healthy.
The recommended magnesium RDA upper limit per day for most adults is 420 mg for males and 350 mg for females. And remember that you are likely getting magnesium from food in addition to any supplements you are taking. However, it's very hard to overdose on magnesium as the body has the ability of excreting it through the bowels if you take too much. An overly high dosage of magnesium could result in diarrhea and a mild upset stomach.
Should magnesium toxicity occur, however, you could develop the following symptoms:
These issues usually occur in people who have kidney problems or who consume magnesium supplements in copious amounts.
To be on the safe side, however, we recommend that you always talk to a healthcare professional before taking magnesium supplements or any other supplements for that matter. These professionals can advise you on their suitability and dosage, taking any pre-existing health issues and medications used into account.
Magnesium deficiency has become more prevalent in our society due to the food we eat as well as our lifestyles. Using magnesium supplements may help improve your magnesium levels and thus help you address the numerous health issues associated with a deficiency.
Do remember, though, that the best way to address the issue is through prevention. This means consuming higher quantities of those foods rich in this especially important mineral. If you have questions about which magnesium type is the best for you, give Dr. Lam's team a call at +1-626-571-1234 and we can help personalize a plan for you.
Three magnesium types for whole body support
Hingerty, D. “The Role of Magnesium in Adrenal Insufficiency.” Biochemical Journal. Cellular Aspects, vol. 429–431, no. 3, 1 July 1957, https://doi.org/10.1042/bj0660429.
Cazzola, Roberta, et al. “Going to the Roots of Reduced Magnesium Dietary Intake: A Tradeoff Between Climate Changes and Sources.” Heliyon, vol. e05390, no. 11, 1 Nov. 2020, https://doi.org/10.1016/j.heliyon.2020.e05390.
Cuciureanu, Magdalena D. “Magnesium and Stress.” Magnesium in the Central Nervous System - NCBI Bookshelf, 2011, ncbi.nlm.nih.gov/books/NBK507250.
Bohl, Caroline H., and Stella L. Volpe. “Magnesium and Exercise.” Critical Reviews in Food Science and Nutrition, vol. 533–563, no. 6, 1 Nov. 2002, https://doi.org/10.1080/20024091054247.
Pickering, Gisèle, et al. “Magnesium Status and Stress: The Vicious Circle Concept Revisited.” Nutrients, vol. 3672, no. 12, 28 Nov. 2020, https://doi.org/10.3390/nu12123672.
Magnesium supplements support adrenal health in many ways. It helps your body deal with inflammation while supporting various important body functions, including sleep, hormone production, nerve transmission, and muscle relaxation. This is essential for resting and reducing stress levels.
