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Writer's pictureAngela_Osborne

What's the hype about Magnesium?

Updated: Jun 3, 2023



Magnesium is one of the leading deficiencies in both adults and children, with an estimated 80% of the population being deficient in this vital mineral.


Considering all of the important roles that magnesium plays in the body — A gradual depletion of nutrients from our soils has left many plants (vegetables, nuts, whole grains and seeds) with lower levels of magnesium. Large-scale and non-sustainable agricultural practices use nitrogen-based fertilisers to increase crop yield, neglecting to restore essential minerals that are lost from the soil.

Despite us eating a healthy and well-balanced diet, we can still develop a magnesium deficiency. The recommended daily allowance (RDA) for magnesium in adults is about 300 - 400 mg/day.


So why is magnesium so important for the human body?

Magnesium is an essential mineral and is needed for:

  • Supporting increased energy production

  • Calms nerves and promotes relaxation

  • Regulating blood pressure, Protecting the heart and regulating heartbeat

  • Bone formation and keeping bones strong

  • Lowing risk of stroke

  • Supports muscle function - preventing muscle cramps

  • Supporting growth and development in babies and children

  • Inducing sleep, reducing insomnia

  • Headache/migraine prevention

  • Essential for the metabolism of other essential nutrients such as calcium, potassium, Sodium, phosphorus, zinc and copper.

  • Digestion by neutralising stomach acid and preventing constipation.


What are the causes of Magnesium depletion?

  • Exercise - sweating

  • Chronic stress

  • Alcohol

  • Diets low in Magnesium-rich foods

  • Bowel absorption issues such as diarrhoea, IBD, age or Coeliac disease

  • Pregnancy / Breastfeeding

  • Glyphosate chelation

Many commonly used medications, such as proton pump inhibitors, diuretics and some antibiotics, can also lead to magnesium depletion.

Older adults are at an increased risk for magnesium deficiency since intestinal absorption of most nutrients decreases with age.


What foods are high in Magnesium?

  • Avocado

  • Sea Kelp and dark leafy green Veggies

  • Nuts including Almonds, Cashews and Brazil nuts

  • Whole grains

  • Dark chocolate


What are the best forms of magnesium supplements

Magnesium Glycinate - This form of magnesium is combined with Glycine; Glycine is well known as a calming amino acid.

This combination is easily absorbed and does not have the laxative effect of other magnesium forms. Great for those with sensitive tummies.

Due to the calming and relaxing. This combination is excellent for chronic pain, muscle tension, insomnia, anxiety, and improved sleep quality.

Magnesium Citrate - Magnesium combined with citric acid. This combination is easily absorbed; it pulls water into the bowel and may have a laxative effect when taken in high doses. Great for relief of constipation.

Magnesium Orotate- Magnesium combined with orotic acid. This form is known for supporting the heart; studies show that Magnesium Orotate can help heart cells repair and improve heart function.

Magnesium Malate- Magnesium and malic acid support proper muscle function, cardiovascular health, and energy production. Since malate is a substrate in the cellular energy cycle, it can help improve energy (ATP) production; studies suggest that Magnesium Malate may reduce muscle pain and tender points in fibromyalgia patients.

Magnesium L-Threonate - This form of magnesium is a highly absorbable form of magnesium that can improve brain function, it helps support the health of neurons and synaptic plasticity. It facilitates learning, memory, concentration, and all other cognitive functions.

Magnesium Oxide- This cheap form of Magnesium has poor bioavailability and causes loose stools; therefore, it is considered the least optimal form to use as a supplement. (often called crap magnesium due to its ability to increase your crap output).


Because magnesium supplements pose little risk of side effects and low toxicity, most healthcare professionals recommend that adults take supplements regularly to prevent deficiency.



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