Author: Kate Scott, DipNut, mBANT, rCNHC, mIFM – DNApal co-founder | Nutrition & genetics specialist | BANT registered nutritionist
Magnesium is often referred to as the “miracle mineral” because it plays a crucial role in numerous physiological processes in our bodies, yet most people fail to achieve adequate levels from diet alone due to depleted levels in our soil. Modern agricultural practices and soil depletion have led to diminished magnesium levels in our food supply, making supplementation increasingly necessary.
Magnesium is involved in over 300 enzymatic reactions in the body, influencing everything from energy production and muscle function to nerve and bone health, and even oestrogen metabolism. It’s one of the supplements that we recommend most often to our clients and one that we receive the most positive feedback about. Many people claim their sleep improves dramatically, their anxiety is reduced and mood improved, and muscle pain is reduced. Magnesium is needed as a co-factor for a gene called COMT which is responsible for processing and breaking down adrenaline, dopamine and oestrogen. People with genetic variations on this gene have increased need for magnesium.
When it comes to choosing a magnesium supplement, the options can be overwhelming. There are 5 main different types of magnesium, each with different health benefits. Here is a breakdown of the most common types of magnesium you will find at your local health store and the benefits of each:
- Magnesium Citrate: This form of magnesium is highly bioavailable and easily absorbed by the body. It is often used to support digestive health and relieve constipation. Additionally, magnesium citrate may help promote relaxation and alleviate muscle cramps and tension, making it a popular choice for individuals experiencing stress or insomnia.
- Magnesium Glycinate: Known for its calming properties, magnesium glycinate is bound to the amino acid glycine. This combination enhances absorption and may help reduce anxiety, improve sleep quality, and support mood stability. It is gentle on the stomach, making it suitable for those with sensitive digestive systems. This form is my personal favourite.
- Magnesium Malate: Magnesium malate is formed by combining magnesium with malic acid, a compound found in fruits. This type of magnesium is often used to support energy metabolism and alleviate symptoms of fatigue and muscle pain. It may also benefit individuals with conditions such as fibromyalgia and chronic fatigue syndrome.
- Magnesium L-Threonate: This newer form of magnesium has gained attention for its ability to cross the blood-brain barrier, potentially enhancing cognitive function and supporting brain health. Research suggests that magnesium L-threonate may improve memory, learning, and overall cognitive performance, making it an intriguing option for individuals concerned about cognitive decline.
- Magnesium Oxide: While magnesium oxide has a high elemental magnesium content, it is less bioavailable than other forms and may cause gastrointestinal discomfort in some individuals. It is commonly used as a laxative to relieve occasional constipation but may not be the best choice for long-term supplementation due to its poor absorption rate.
While obtaining your vitamins and minerals from whole foods should always be a priority, supplementation can be beneficial and necessary, especially for those at risk of deficiency.
Factors such as stress, poor dietary habits, certain medications, and chronic health conditions can increase magnesium requirements, making supplementation a valuable tool for optimising health and well-being.
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Great info, thanks for this article. I find magnesium helps with period cramps and mood!