Magnesium 101: The Best Types of Magnesium

The body needs magnesium - but patterns show, that we aren't getting enough. 

In fact, over half of the population are deficient. 

We'll go over why you need magnesium, what it does, how to eat it, and the best forms to incorporate into your diet. 

Read on... 

KEY TAKEAWAYS:

• Magnesium is critical to hundreds of functions in your body.
• Magnesium deficiency can affect many areas of your health.
• There are many different types of magnesium, but not all offer the same benefits.

THE IMPORTANCE OF MAGNESIUM

Magnesium (Mg) is found throughout your entire body. In fact, every cell contains magnesium and needs it to function properly. You can find the majority of your body’s magnesium (approximately 60%) in your bones, while the rest is dispersed between the muscles, soft tissues, and fluids. 

Technically, magnesium is an electrolyte, but most of its influence on the human body has very little to do with electric conduction in the body.

Involved in over 600 metabolic reactions, magnesium is vital for optimal health and;

• Energy Production
• Muscle Contraction
• Blood Pressure Regulation
• Nerve Function
• and more.

While magnesium is readily available in a variety of food sources, research shows about 50% of the population are not meeting the basic requirements and are in fact deficient.

The RDA for magnesium sits between 310-420mg for adults.

• 310-320mg for women 19+ years
• 400-420mg for men 19+ years

**Remember, these are the basic requirements. Athletes and highly active individuals will need more.

• Recent research pointed out that athletes are not consuming enough magnesium to meet their increased needs.
• Magnesium can be lost through sweat - athletes training twice a day or in heated environments could be losing magnesium at faster rates compared to the layman.
• One study found that volleyball players who consumed 350mg of magnesium daily saw an improvement in their athletic performance in comparison with the placebo. 
• Additional research is needed to better understand just how much magnesium athletes need to see potential benefits - but an optimal daily dose of magnesium may sit at 1,800 mg per day. 

SYMPTOMS OF DEFICIENCY

Reminder: 50% of the population is deficient in magnesium.

According to Dr. James Dinicolatonio and his book "The Mineral Fix", magnesium content in whole foods has drastically decreased over the years, which may be contributing to deficiency issues.

From 1940-1999, magnesium concentrations in whole foods have decreased by:

• 24% in vegetables
• 17% in fruits
• 15% in meats
• 26% in cheese

Why? A few factors are to blame including; soil erosion, chemicals, synthetic fertilizers, use of pesticides, highly processed, and highly refined foods.

On top of less and less magnesium in the foods we eat, these factors can also contribute to higher excretion rates and deeper deficiencies:

• Excessive Sweating
• Physical Exercise and Training
• Sauna Use
• Prolonged Fasting
• Vitamin B6 Deficiencies
• Excessive Vitamin D Supplementation
• High Sugar Diets

If you are not taking an active approach to consuming enough magnesium in your diet, you may be including in the deficient population and experience the following symptoms:

• Fatigue
• Muscle cramps
• Increased inflammation
• Hypertension
• Osteoporosis

FATIGUE

Magnesium helps move blood sugar into the muscle and dispose of lactate, which builds up during exercise and results in muscle soreness. Low magnesium levels can prevent this disposal of lactate, causing sore muscles and fatigue.

If your body cannot get rid of lactate, your workouts might be plagued by feelings of weakness, and you might have a hard time reaching your fitness goals. 

MUSCLE CRAMPS

Since magnesium is crucial to muscle contractions, inadequate magnesium intake may contribute to muscle cramping. 

If your workouts are affected by muscle cramping, you might benefit from increasing your electrolyte intake or consider adding another form of magnesium to your diet. 

Maintaining adequate magnesium stores can help prevent muscle cramping and keep you ready to train at your best.

INCREASED INFLAMMATION

Recent studies have shown a correlation between low magnesium and increased inflammation and oxidative stress in the body. 

Magnesium in supplement form can help athletes better manage inflammation and also reduce the risk of chronic health conditions such as cardiovascular disease. 

HYPERTENSION

Research has shown a connection between magnesium levels and blood pressure. 

Studies have found that some form of magnesium supplementation can actually reduce high blood pressure, meaning it can be used in a preventative manner or as part of a antihypertensive therapy plan.

OSTEOPOROSIS

Adequate magnesium intake also plays a significant role in bone health. In fact, magnesium helps convert vitamin D to its active form in order to improve the calcium absorption required for healthy bones.

For example, low magnesium has shown a connection to increased risk for osteoporosis, a disease that weakens and thins the bones. 

In the fitness world, healthy bones are key to maintaining quality, high-intensity training. 

HOW TO GET MORE MAGNESIUM IN YOUR DIET

 Two ways:

1. Whole Foods
2. Supplements

1. FOOD SOURCES

The best food sources of magnesium will come from whole/organic foods and range in plant and animal origins.

Remember: Highly processed and refined foods have most likely killed all the magnesium that was once available in a food - stick with whole food sources.

SEEDS, NUTS, BEANS*

• Pumpkin Seeds (1 oz.) = 156mg
• Chia Seeds (1 oz.) = 111mg
• Almonds (1oz.) = 80mg
• Lentils (1 cup) = 71mg

PLANT BASED FOODS*

• Edamame (1/2 cup) = 50mg
• Banana (1 medium) = 32mg
• Avocado (1/2 cup) = 22mg
• Broccoli (1/2 cup) = 10mg

ANIMAL BASED FOODS*

• Mussels (3 oz.) = 31mg
• Sardines (3 oz.) = 29mg
• Salmon (3 oz.) = 26mg
• Milk (1 cup) = 24-27mg

As a general rule of thumb, foods that provide high amounts of dietary fiber and generally knonw to be good sources of magnesium.

When looking to add magnesium-rich foods to your diet, look to organic and minimally processed foods.

Important note: Diet can affect your body's natural magnesium excretion. Diets that are in a caloric surplus have increased excretion rates. Fixing a deficiency is a whole approach.

*Referenced from "The Mineral Fix How to Optimize Your Mineral Intake for Energy, Longevity, Immunity, Sleep and More" by Dr. James Dinicolantonio

2. SUPPLEMENTS

Aside from a high-magnesium diet, individuals can lean on magnesium supplements to fill in the gaps, but not all forms are equal.

Some forms of magnesium are highly available with increased absorption rates, while others are just shit.

No really, they give you the shits...if you didn't know, some forms of magnesium supplements are known to cause diarrhea.

So choose wisely.

MAGNESIUM IN SUPPLEMENTS

Now, a quick rundown of the different types of magnesium.

MAGNESIUM GLYCINATE

• Magnesium bound with the amino acid glycine.
• Highly bioavailable with increased absorption rates.
• Has the least amount of side effects when compared to other forms.
• Least likely to cause diarrhea.

Magnesium glycinate is one of the safest forms of magnesium and our top pick for supplements. Glycinate was shown to be the safest option when taken in high amounts to correct deficiencies.

MAGNESIUM MALATE

• Combination of magnesium with malic acid.
• Often prescribed for chronic fatigue syndrome and fibromylagia.
• Highly bioavailable.

Magnesium malate is a compound formed by combining magnesium and malic acid. Malic acid can be found in many different foods such as fruits and wine, and it is responsible for their tarte taste. 

MAGNESIUM CITRATE

• Magnesium bound to citric acid.
• Fair to good bioavailability and absorption.
• Common and inexpensive
• Can cause diarrhea

Magnesium citrate = magnesium bound to citric acid, commonly found in fruits, and is one of the more popular forms of magnesium due to its affordability and fairly good absorption rates.

Due to its nature, magnesium citrate can withstand the acidic environment of the gut - causing longer absorption periods.

However, too much magnesium citrate can cause loose stool. In fact, because of this laxative effect, magnesium citrate has been associated with treating constipation.

Summary: Cheaper is never better.

BOTTOM LINE

TL;DR

Magnesium is a vital nutrient in the human body, playing a role in hundreds of reactions needed for it to function properly. Magnesium deficiency, or hypomagnesemia, can cause several unfavorable effects, many of which can affect athletic performance. 

Magnesium can be found in both plant and animal foods, but your body only absorbs a fraction of what you consume no matter the source. So, it may be necessary to take a dietary supplement to ensure your body is getting enough magnesium each day. 

Whether it’s soaking in a magnesium sulfate bath or ingesting other forms of the nutrient, magnesium supplements can be very important in preventing deficiency and performing at your best athletic level. 

There are many types of magnesium. Choosing the right type of magnesium supplement for your needs can depend on several factors. You will want to consider the form of magnesium, the required dose, and the potential side effects related to your individualized health concerns.