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Many people have heard that magnesium helps to maintain strong bones and keep osteoporosis at bay as we get older. But, others believe its health benefits go much further and describe it as “the miracle mineral” with a wide range of applications, including:
- lowering blood pressure
- regulating muscle contractions and blood sugar balance
- decreasing anxiety and depression
- reducing headaches and migraines
- limiting mood swings
- improving sleep
- reducing pre-menstrual syndrome
- supporting electrolyte balance and healthy muscle function
So, what is magnesium and how do you make sure you’re getting the right amount for you?
What is magnesium?
Found naturally in seawater and rocks, there are a number of forms of magnesium, including carbonate, chloride, hydroxide, oxide and sulphate, as well as glycinate, lactate, malate, citrate and orotate. There are two forms of magnesium from two separate sources in the twelfth element Body Soak. Magnesium sulphate, which is found in Epsom Salt and Magnesium Chloride which is found in Dead Sea Salts.
How much magnesium do I need?
Although magnesium is found in a range of food, including green leafy vegetables like spinach, nuts and seeds and wholemeal bread, unless you eat a varied diet you may not achieve the recommended daily amount of 270mg for women or 300mg for men. This appears to be confirmed by nutritional surveys which report low magnesium levels among young adults, especially women. Other groups are also more likely to be at risk of low levels of magnesium, including older adults, type 2 diabetics and those with gut conditions, such as Crohn’s disease. In addition, our ability to absorb magnesium can be affected by other parts of our diet. These include a high intake of caffeine and zinc. So, cutting down on coffee and zinc supplements, in tandem with eating a magnesium-rich diet, could help you maintain the right level of magnesium for your body.
What are the best sources of magnesium in food?
Including a wide selection of foods from the following list in your daily diet will help to ensure you’re getting adequate amounts of magnesium:
| Food | Milligrams per 100g |
|---|---|
| Sesame Seeds | 370 |
| Chia Seeds | 335 |
| Pumpkin Seeds | 270 |
| Almonds | 270 |
| Cashew (Roasted) | 250 |
| Peanuts | 210 |
| Spinach (Boiled) | 112 |
| Plain Chocolate | 89 |
| Chard (Boiled) | 86 |
| Quinoa (Cooked) | 64 |
| Wholegrain Brown Rice (Boiled) | 48 |
| Tuna (Baked) | 41 |
| Kidney Beans (Canned) | 30 |
What about magnesium supplements?
If you’ve been advised to take a supplement, it’s important to choose a high-quality product from a reputable brand in a form that is most likely to benefit the condition you want to address. Common forms of magnesium that you’re likely to see in supplements include the following forms and suggested uses:
Magnesium citrate
- Suggested uses: Occasional constipation, depression and anxiety
- Smaller dose of elemental magnesium per capsule, so a daily dose is more likely to involve multiple capsules.
Magnesium oxide
- Suggested uses: Heartburn and indigestion, constipation, migraine (including pre-menstrual)
- Useful for those who want to take as few a number of capsules as possible, because the oxide molecule is small and delivers more magnesium per dose.
Magnesium chloride
- Suggested uses: Heartburn, constipation
- Used in topical applications and body soaks to ease muscle soreness
Magnesium lactate
- Suggested uses: stress, anxiety
- Gentler on the digestive system, so useful option if you need to take high doses
Magnesium malate
- Suggested uses: Heartburn, fatigue
- Gentler on the digestive system and is less likely to cause laxative effects
Magnesium taurate
- Suggested uses: Heart arrhythmia, brain function, regulates blood sugar
Magnesium L-threonate
- Suggested uses: Depression, memory loss (including age-related)
Magnesium sulfate (epsom salts)
- Suggested uses: Bath and foot soak to ease muscle aches, relaxation and stress relief, constipation
Magnesium glycinate
- Suggested uses: Heartburn, sleep, mental calm and relaxation, anxiety and depression
Magnesium orotate
- Suggested uses: Heart health, energy support
Final words
Although magnesium supplements are well-tolerated by most people, some people experience symptoms such as nausea and diarrhoea. In order to minimise the risk of side effects, take the supplement with food but not at the same time as medication. Certain medication may interact with magnesium so it is essential that you consult with your GP before taking a magnesium supplement. High doses of more than 400mg are more likely to cause digestive upset. As ever, always stick to the directions on the label and refer to your GP or health professional if you have any questions.
Always speak to your GP or healthcare provider before taking a new supplement or if you are concerned about nutritional deficiencies