Magnesium: The Miracle Mineral You're Probably Deficient In

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Disclaimer: Not medical advice. The following information is for educational purposes only.

What Is Magnesium?

Magnesium is a mineral. Without sufficient magnesium, many of these important processes in our body cannot function properly, leading to health issues. Many foods such as nuts, seeds, legumes, leafy greens, dark chocolate, avocados etc contain magnesium. Unfortunately, most modern day agriculture with pesticides and chemicals have depleted our soils of important minerals like magnesium. For most people, supplementing is necessary. Statistics vary, but it generally falls between 50% - 75% of adults being deficient in Magnesium.

Signs of Magnesium Deficiency

Frequent Migraines
Poor Sleep / Insomnia
Anxiety / Depression
High Stress Levels
Joint Pain
Regular Muscle Cramps
Fatigue
and more…

Daily Recommended Magnesium Levels

Official Recommended Dietary Allowance (RDA) suggests 400 - 420mg for men and 310 - 320mg for women. The average person today is in quite poor health so RDA’s are on the absolute minimum end of the spectrum. An updated RDA - How much magnesium to aim for daily:

Two of the world leading experts on magnesium - Mildred Seelig, PhD and Carolyn Dean, MD formulated a new RDA guideline:

5-10mg of elemental magnesium per lb of body weight

Example: If you weigh 135 lbs, aim for at least 675mg - 1,350mg of elemental magnesium per day.

Different Types of Magnesium

There are many different types of Magnesium supplements and they each different use cases. DO NOT rush out to buy magnesium until you understand what each one does. They’re not all made equally.

1. Magnesium Glycinate

Best For: Improving sleep quality and reducing stress Some product labels will say Bisglycinate - it’s the same thing. When to Take: About 1 - 2 hours before bed

2. Magnesium Chloride

Best For: Best absorption and getting in larger doses of magnesium

It comes in two forms:

Oral
Topical (spray/rub on)

An easy solution to reach your daily magnesium levels, especially for those who don’t want to swallowing too many pills/capsules daily. When to Take: Anytime Spray it all around your body and rub it in; areas such as your chest, tummy, legs, shoulders, arms, back etc. If you feel uncomfortable with it on, wait at least 30 - 40 minutes before washing/wiping off to allow enough time for absorption.

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Some people feel a sting/itch the first few times - this is a sign you're deficient in magnesium. After several days of regular use it should stop.

3. Magnesium Malate

Best For: If you have fatigue/low energy levels during the daytime. Great for a boost of energy if you engage in sports or physical activities. Boxes often display 1000mg - 1500mg etc on average. This is NOT the elemental Magnesium amount that you need daily. When to Take: Morning / Daytime

4. Magnesium Taurate

Best For: Heart health and those anxiety. Also helpful for those with irregular heart beats. Like Magnesium Malate, check the elemental Magnesium amount per serving at the back of the label (you definitely won’t be getting 1000mg+ of elemental magnesium per serving) When to Take: Anytime

5. Magnesium L-Threonate

Best For: Cognitive function, focus, mental clarity. Great for improving memory and learning. It might sound strange since it boosts memory and focus, but it also helps to fall asleep faster when taken at night. Again, check the label at the back to see the actual elemental Magnesium amount you’re getting per serving (it’s not 2000mg+) When to Take: Daytime for mental clarity and focus. 1 - 2 hours before bed to fall asleep faster.

6. Magnesium Citrate

Best For: Migraines and Constipation Magnesium Citrate is one of the most commonly sold Magnesium’s in retail stores. It’s not a great form of Magnesium compared to the ones above in terms of absorption and benefits. If you suffer from migraines and constipation, Magnesium Citrate can be helpful during those times - otherwise, there’s no need to be taking this. It also has a laxative effect.

When to take: Whenever you need to go bathroom or have migraines.

7. Magnesium Oxide

Best For: Constipation / Used as a Low Quality Filler. Magnesium Oxide is the lowest quality form of Magnesium when your goal is to increase your magnesium intake. It has poor absorption and is generally used as a filler on low quality Magnesium supplements. Magnesium Oxide has a strong laxative effect, so you’ll be going to the toilet often. Overall, avoid unless you have a specific reason to be using it.

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