Magnesium
Magnesium Citrate
TL;DR (Too Long; Didn’t Read) – 45% of Amercian adults have a magnesium deficiency and it’s effect on over 300 genes solved simply by taking Magnesium Citrate until your stool is soft. If your feeling adventurous, look at the more expensive Magnesium L Threonate, which also boost “brain power.”
Long Version –
Oh my, yet another deficiency in Vital Minerals (aka VitaMins)? (This is not a scare tactic. Rather, it’s a better understanding of why having enough in your body is important.)
Why should I be concerned; and, please explain it to me like I’m 5 years old. (EL5)?
Dr. Bruce Ames has developed the Triage Theory (backed by clinical studies) which involves how your body strategically rations nutrients.
The body’s first and foremost priority is to survive just one more day. Your body has hope that the future will be better than right now. Its intelligence chooses to compromise so it can survive. (Technically the purpose is to survive long enough to pass on your genes.) Makes sense.
Your body developed strategies because, in the not-so-distant past, food scarcity was a real-life threatening thing. So it had to make a trade-off.
What is it compromising? In short, your long-term health.
Specifically; it was forced to allow disastrous damage that accumulated, then accelerated with age leading to what is commonly referred to as cancer and neurodegeneration.
If we look at the big picture we see 22% of all enzymes require a micronutrient to function.
(What’s an enzyme? A catalyst to sustain life. More specifically, a molecule (usually a protein) that helps chemical reactions in cells process to sustain life.)
And 45% of Americans are deficient in the micronutrient magnesium.
Why? And what is so important about magnesium?
Magnesium is required by over 300 different enzymes (read above: What’s an Enzyme?)
Magnesium is essential
- Give cells the “power” (ATP) they need to operate
- Repairs DNA damage
- Creates Muscle Energy (Mg2-ATP)
- Reduces Insulin Resistance
- Improves Memory
Enough Magnesium
- Reduces Muscle Cramps and Spasms
- Reduce Anxiety
- Improves Quality of Sleep
- Relieves Constipation
- Reduces Acid Reflux (the main ingredient in antacid is magnesium, but be warned…too much antacid medicine can cause toxicity)
Magnesium has been clinically shown to
- Decrease blood pressure
- Lower the risk of Type 2 Diabetes
- Increase bone mineral density (Stronger bones)
- Fewer incidents of migraine headaches
Those with certain medical conditions tend to have a lower rate of absorption
- Gastrointestinal Diseases
- Kidney Diseases (Should Probably Avoid)
- Heart Conditions (Should Probably Avoid)
- Type 2 Diabetes
- Alcohol Dependencies
- Older Adults
Our preferences
Leafy green vegetables and nuts (30 to 40% bioavailable/absorbed)
Sample of magnesium
- 1 cup of cooked spinach (Popeye!) has 156mg
- 1 ounce of almonds 80mg
- 1 ounce of cashews 74mg
- 1 cup of black beans 120mg
- 2 tablespoons peanut butter 49mg
- 1 banana 32mg
- 1 Liter bottled waters vary 1mg to 120mg
Another good source of Magnesium Sulfate is Epsom salt. And this is absorbed through your skin in an Epsom salt bath. Most people don’t take daily Epsom salt baths…just know that this is another source.
Supplements
Yes, you can get enough from food. Though magnesium supplements may help you be more consistent.
- 2nd choice – Magnesium Citrate
- 3rd choice – Magnesium threonate
Too Many Choices
Now that you are convinced it is important to get sufficient magnesium…know that there are many different options. Here is a great list from the Mercola source listed below.
What’s the difference between types of magnesium?
- Magnesium citrate
- With citric acid, which has laxative properties
- Magnesium glycinate
- Tends to provide the highest levels of absorption and bioavailability and is typically considered ideal for those who are trying to correct a deficiency
- Magnesium threonate
- Newer, emerging with the ability to penetrate the mitochondrial membrane
- Magnesium oxide
- Non-chelated (bound to a fatty acid) has stool softening properties
- Magnesium chloride / Magnesium lactate
- With 12 percent magnesium, has better absorption than others
- Magnesium sulfate / Magnesium hydroxide (Milk of Magnesia)
- A laxative, it’s easy to overdose on these, so ONLY take as directed
- Magnesium carbonate
- Have antacid properties
- Magnesium Taurate
- An amino acid, they tend to provide a calming effect on your body and mind
How to use
Many different sources cite the Recommended Daily Allowance, (RDA) levels, of 300 to 400 mg. As discussed before RDA, this is the known amount required to prevent known diseases, not to bring optimal health.
The ranges found in research range from the RDA of 250 to 350. Whereas other sources state optimal range is a total 600 to 900 mg/day of magnesium from all sources.
Well then, how much is enough?
It can be pretty simple to monitor magnesium citrate. Your body will tell you when your body has enough, as it is a laxative. The goal is a tell-tale sign is a slightly loosen stool.
Too much magnesium can result in irregular heart rate, low blood pressure, and “brain fog.”
With your stool as your gauge, start with one 150mg/day. If you increase, then opt to split dosages into morning and late afternoon, each dose should be 150mg for a total 300mg/day. You shouldn’t need more than 600mg/day, depending upon your diet and if you have a deficiency.
This is the new kid on the block and is considered a nootropic (“brain booster”) and clinical research was done at MIT to develop this form. Basically, this form can cross the blood-brain barrier.
This form can have higher absorption rates and improve cognitive function.
It is not as well documented, though some suggest doses are between 200 and 500mg per day.
Remember our review of Vitamin D & K?
- It turns out that magnesium plays an important role and helps us to better use Vitamin D.
AND don’t forget about Calcium –
- Calcium and magnesium require balance. They have opposite functions like calcium contracts muscles and magnesium relaxes muscles.
- Too much calcium and not enough magnesium, Vitamin D, & K can be harmful (3:1, 4:1, 5:1+ of calcium to magnesium)
- Hardening of the arteries
- Osteoporosis (Too little bone) – Opposite of the desired effect leading to Bone Fractures
- Looking for a ratio of calcium to magnesium between 1:1 and 2:1
- See our review of Calcium here
Why these products?
- Advantages – Inexpensive, easy to monitor, quickly make adjustments
- Disadvantages – With limited amounts, there are none. All with moderation – add this to your diet. Look to add more leafy greens & nuts in your diet, and supplement as needed.
- Advantages – More bioavailable form & can help boost brain function
- Disadvantages – Less research, Can be 3x more expensive than Magnesium Citrate, Little feedback on optimal levels. Same disadvantages as Citrate (above).
Disclaimers, Like a galore of ’em
We are not doctors nor certified nutritionists. We do our research and find what works best for us. Also, the links are to Amazon and we might make a penny or few if you click n buy, so I guess you can say we have a vested interest…really we just have a huge interest in your health!
References:
http://www.smart-publications.com/articles/dr-bruce-ames-proves-his-triage-theory-of-micronutrients-with-vitamin
https://tim.blog/2017/05/25/transcript-dr-rhonda-patrick-on-exploring-smart-drugs-fasting-and-fat-loss/
https://www.ncbi.nlm.nih.gov/pubmed/23981518
https://en.wikipedia.org/wiki/Enzyme
http://reformed-living.com/vitamins-d-and-k/
https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/
https://articles.mercola.com/sites/articles/archive/2015/12/28/magnesium-atp.aspx
https://happy.guide/2014/11/17/calcium-magnesium/
http://www.acu-cell.com/mr.html
https://www.superfoodly.com/magnesium-l-threonate/
Products
Magnesium Citrate
Magnesium L Threonate
Ingredients label
Published: 10/2017