Magnesium is an essential element running on upwards of 5,000 biochemical reactions and it is the most common mineral deficiency. Unfortunately, due to chronic stress, chronic infections, toxicity, vitamin-mineral deficiencies, and many other factors, our magnesium levels may become depleted.
The Benefits of Achieving Adequate Magnesium Levels
- Boost Exercise Performance
- Fights Depression
- Helps with sleep
- Blood Sugar Stabilization (Prevents Insulin Resistance/Diabetes)
- Lowers Blood Pressure
- Acts as an Anti-Inflammatory
- Prevents muscle aches/pains
- Prevents Migraines
- Improves PMS Symptoms
- Helps with Bowel Movements
Types of Magnesium
- Magnesium Citrate. Most common form. Great for stimulating bowel movements, but if you overdo it, you can experience diarrhea!
- Magnesium Chloride
- Magnesium Sulfate (Epsom Salts)
- Magnesium Glycinate-A very good absorbable form. Helps with sleep and anxiety.
- Magnesium Lactate
- Magnesium Malate. Combined with Malic acid, found in grapes and wine. Still being studied.
- Magnesium Orotate-Great for athletes. Found to be helpful in Congestive Heart Failure.
- Magnesium Oxide-Used for short term digestive issues
- Magnesium Taurate-Combined with amino acid Taurine.
- Magnesium Threonate-Great for brain health.
Forms of Magnesium
Most forms of magnesium come in tablet or powder form. The oral form can be helpful to quickly achieve adequate magnesium levels and to support elimination. Probably our favorite form is topical magnesium, which comes in the form of oils, creams, and lotions. This form is slowly absorbed and provides adequate dosing throughout the day. In this way, the kidneys can work with and eliminate any excess. While toxicity is rare, it is always a possibility in long term supplementation. Therefore, we prefer food sources and topical use long term.
- Legumes: black beans, edamame
- Vegetables: spinach, kale, avocado
- Nuts: almonds, peanuts, cashews
- Whole grains: oatmeal, whole wheat
- Others: dark chocolate
Normal Lab Ranges:
You may achieve amazing health benefits by simply increasing your magnesium level. The normal range for blood magnesium level is 1.7 to 2.2 mg/dL (0.85 to 1.10 mmol/L).
Normal value ranges may vary slightly among different laboratories. Some labs use different measurements or test different samples. Talk to your provider about the meaning of your specific test results.
A red blood cell Magnesium test is the best test to measure your Magnesium level.
For more info:
For more information, see the book, ‘The Magnesium Miracle’ by Carol Dean https://www.amazon.com/Magnesium-Miracle-Revised-Updated/dp/034549458X or https://www.youtube.com/watch?v=eHZOVFk18ro
The 'Magnesium Man', Morely Robbins: https://therootcauseprotocol.com/about/morley-robbins/