Magnesium: to supplement or not?

One of the most common questions I am asked is “do I need to take magnesium?”. The short answer is usually, yes. But let’s unpack the longer answer to make a more informed decision. 

What is magnesium used for in the body?

Magnesium is essential for so many functions in the body. Research suggests it is useful for:

·      regulating muscle and nerve function: supports mood, sleep and headaches/migraines

·      making protein: supports exercise performance, creates and repairs DNA and RNA

·      energy creation: by converting food into energy

·      regulating blood sugar levels: enhances insulin sensitivity, moves blood sugar into your muscles

·      supporting heart health: lowers risk of stroke and high blood pressure, reduces inflammation.

What is the recommended dietary intake?

The recommended dietary intake is 310-420 mg for adults depending on gender and age. However, when we are under stress, exercising regularly, or have a physical ailment, an increased level of magnesium may be required.

What does 310-420 mg of magnesium look like on a plate?

Now that is the big question. Are we meeting our needs? Although magnesium is found in both plant and animal foods (most green vegetables, legumes, peas, beans and nuts are rich in magnesium), we often don’t meet our dietary needs. If this is the case, then you may need to supplement. The table below lists foods with the highest amount of magnesium. We recommend that you complete a diet diary to assess your intake.

Pumpkin seeds 30g = 156mg of Magnesium

Chia seeds 30g = 111 mg

Almonds 30g = 80 mg

Spinach, boiled ½ cup = 78 mg

Cashews 30g = 74 mg

Dark chocolate 28g = 67 mg

Peanuts. ¼ cup = 63 mg

Soy milk 1 cup = 61

Rolled oats, cooked in unsalted water 100g = 29 mg

Whole wheat bread, 2 slices = 46 mg

Avocado, cubed 1 cup = 44 mg

Brown rice, cooked ½ cup = 42 mg

Milk 1 cup = 24 mg

(Health Direct, 2024) 

What form of magnesium do I need?

And, that is not the end of the story. Magnesium comes in many different forms supporting different actions in your body. Some are more absorbed than others.

The most common forms of magnesium are: magnesium citrate, magnesium glycinate, magnesium taurate, magnesium orotate.

Below is a brief overview that can support in your decision making, but there are always some anomalies - some individuals may prefer or react to one from and not another. Trying different forms is sometimes required.

Magnesium citrate - for cramps (especially night cramps), constipation (mild laxative effect), migraines, stress

 Magnesium glycinate - for mood, stress and sleep, PMS (less likely to give you diarrhoea)

 Magnesium taurate - for blood sugar levels and blood pressure

 Magnesium orotate - cardioprotective (heart health)

Another common form is magnesium sulphate (commonly known as Epsom salts). This is best absorbed through the skin and via bath water to treat sore muscles and provide stress relief. It’s not a good idea to ingest it because of its laxative effect.

Side effects of too much magnesium?

When magnesium travels through the gut, it draws water into the bowels. This is what we call an ‘osmotic effect’. When too much water is drawn in, your bowel movements increase, and loose stools are likely. The more bioavailable (absorbable) the magnesium, the less likely it will cause diarrhoea.

Disclaimer:

Please note the information above is designed to support your knowledge and understanding of magnesium and not intended to diagnose, treat, cure or prevent any disease.