Due to industrial farming even someone avoiding highly processed foodstuffs can become deficient in magnesium. If you have diabetes, inflammatory bowel disease, are stressed out, drink a lot, then you probably need magnesium.
Magnesium is a cofactor in more than 300 enzyme systems that regulate biochemical reactions in the body, such as, protein synthesis, muscle and nerve function, regulation of cholesterol, blood sugar, and blood pressure. Magnesium is required for energy production, oxidative phosphorylation, and glycolysis. See the NIH Magnesium Fact Sheet.
Not enough magnesium can lead to hypomagnesemia, irregular heartbeat, high blood pressure, insomnia, and muscle spasms.
My Symptoms
I had started longer fasts (24+ hrs) hoping to spur autophagy. Then after a long day playing golf in the hot sun, while trying to go to bed, I suddenly got leg cramps. Never had these kind of leg cramps before. I got a little freaked out. Might have been over exertion. Might have depleted electrolytes from fasting and sweating. Who knows. But what I do know is, it was very uncomfortable.
Looking into it, I read that Magnesium can be helpful for muscle cramps (and many other health matters).
Types of Magnesium (Mg) for Various Health Issues and Symptoms
So living in the modern world, it’s hard for us to get Mg from our food and from our water. So we look to dietary supplements.
Well it turns out that Mg doesn’t get absorbed very easily.
So Mg is combined with other compounds which get absorbed by our bodies differently and treat different symptoms.
Magnesium Citrate
Mg bound with citric acid, is typically taken orally and has a laxative effect. In this form, water is drawn into your intestines = it will “clear you out.” People take Magnesium Citrate to treat constipation.
Magnesium Oxide
Mg combined with oxygen to make a salt, is not typically used to prevent or treat magnesium deficiencies. Magnesium Oxide is poorly absorbed by the digestive tract, it is more frequently used to relieve digestive symptoms, such as heartburn, indigestion, and constipation (e.g., Milk of Magnesia)
Magnesium Chloride
Mg chloride is used in topical products like lotions and ointments to soothe and relax sore muscles. May help with barrier function and diaper rash. While there are limited studies, many do seem to find positive results.
Magnesium Lactate
Mg lactate is the salt formed when magnesium binds with lactic acid.
Lactic acid is often perceived as something bad (e.g., when you overwork and your cells burn energy inefficiently). Dr. Andy Galpin clarifies what Lactate is and what it does.
Magnesium Lactate has higher bioavailability than MgOxide and MgCitrate. It also does not need to be converted by stomach acid, so this form may be gentler on your digestive system than other types, and may benefit people who can’t tolerate other forms of Mg.
Magnesium Malate
Mg malate supplements are made with malic acid.
Some people report that it’s gentler on your system and may have a less laxative effect than other types.
Magnesium malate is recommended to treat fibromyalgia and chronic fatigue syndrome symptoms. Other benefits include reducing inflammation, alleviating depression, and increasing exercise tolerance.
Magnesium Taurate
Mg + the amino acid taurine.
Research suggests that taurine and magnesium play a role in regulating blood sugar; as well as blood pressure. May have benefits for the heart.
Magnesium L-Threonate
Magnesium L-threonate is the salt formed from mixing magnesium and threonic acid..
This form is easily absorbed. Animal research notes it may be the most effective type for increasing magnesium concentrations in brain cells.
Magnesium L-threonate is used for its potential brain benefits and may help manage certain brain disorders, such as depression, Alzheimer’s disease, and age-related memory loss.
Magnesium Sulfate
Mg + sulfur and oxygen. It’s commonly known as Epsom Salt.
This form is often used for soaking (not eating) and Mg is absorbed through the skin. Epsom Salt dissolved in a bath or foot bath can sooth soreness, aches, and relieve stress.
Magnesium Glycinate
Magnesium glycinate is formed from elemental magnesium and the amino acid glycine. Highly bio-available. This is a good form for absorption and increasing Mg levels.
Your body employs this amino acid glycinate in protein construction.
This form can help improve sleep and treat some inflammatory conditions, including heart disease and diabetes.
Magnesium glycinate is easily absorbed and may have calming properties, so it is often used to help reduce mental health issues, such as: anxiety, depression, stress, insomnia.
Magnesium Orotate
Mg+ orotic acid, is easily absorbed and doesn’t have the strong laxative effects of other forms.
Orotic acid plays a role in the energy production pathways in your heart and blood vessel tissue.
As such, it’s popular among competitive athletes and fitness enthusiasts, but it may also aid people with heart disease.
MY EXPERIENCE
I chose Magnesium Glycinate.
I haven’t tried any of the other forms of supplements. I don’t have a problem with constipation, and Magnesium Glycinate seemed to be a good match for what I was hoping to address: primarily muscle cramps – and I would not object to calming anxiety, lower blood pressure, and better sleep.
I regularly take one capsule at night before bed. I fall asleep faster. My heart monitors said, I didn’t have any irregular spikes. I feel better.
Magnesium Glycinate is costs a little more than Magnesium Oxide, and maybe a little less than other formulations. But overall, very affordable.
I sleep noticeably better. For me, way better than melatonin or CBD.
No more muscle cramps. Much better sleep. Highly recommend that you talk to your doctor and give it a try.
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