Magnesium: What you need to know

I love October. Autumn is in the air; the leaves begin to fall, the weather begins to change, and mundane rainy days are a perfect backdrop for a warm drink and a good book. At the same time, I’ve started to notice a pattern among most of my clients. Work is getting busier, mornings are earlier, routines are more regular, and stress is increasing. For many of them, this also means poor sleep, feeling more tense, or struggling to switch off in the evenings.

Some clients are getting back into a more structured exercise routine now that summer is over, and with that can come stiff, achy muscles after the first few sessions back at their gym or Pilates studio.

So it’s not surprising that the first thing most of them reach for is a magnesium supplement. However, there is a key detail they overlook: magnesium is not a single supplement; there are several forms of magnesium that differ in their benefits and bioavailability (how easily your body can absorb and utilise them).

If you have ever stood in front of a shelf, staring at different types of magnesium and wondering which to spend your money on, I wrote this article for you.

Why do we need Magnesium?

Magnesium is a key mineral involved in more than 300 chemical processes in our body. From energy production to muscle and nerve function, to bone health, blood glucose regulation and protein synthesis amongst others. The current NHS guidelines are lower than the US and suggest 300mg a day for men (19 to 64) and 270mg a day for women of the same age. It also mentions that higher doses of magnesium (above 400mg a day) may cause diarrhoea.

Food first

Food should always be your starting point. Magnesium can also be found naturally in foods such as:

• Seeds – you can sprinkle them over porridge, yogurt or salads and soups

• Nuts – fabulous on the go snack. Aim for one handful a day (about 30g)

• Leafy Greens – think kale, rocket, chard, spinach.. (think soups, salads, stews, poke bowls or a side plate of greens with good quality olive oil!)

• Wholegrains – quinoa, brown rice, buckwheat, oats to use as part of your breakfast or main meals

• Cacao and 70% dark chocolate – If using raw cacao, you may want to add a little sweetener (honey or maple syrup) as it can be quite bitter.

What about Supplementation?

First things first, please speak with a healthcare professional before taking supplements to determine the best form and dose for your current health needs and to ensure there are no interactions if you are taking any other medications.

Supplementation can be helpful in specific cases, making the form of magnesium important. Here is a quick guide to keep in mind:

• Magnesium Citrate: useful if you suffer from constipation, due to its osmotic laxative effect (draws water into the intestine to soft stool).

• Magnesium Glycinate: generally well tolerated and supportive for sleep, anxiety and muscle relaxation. This is the one I use the most with my perimenopausal clients.

• Magnesium Taurate: may be beneficial for heart health, palpitations and nervous system support but one to check in with your health practitioner, especially if you suffer from low blood pressure.

• Magnesium Malate: useful if you suffer from fatigue and muscle pain

• Magnesium Oxide: mainly used for constipation, though it has lower bioavailability.

• Magnesium Chloride: it can also be used transdermally for localised muscle pain.

• Magnesium L-threonate: interesting preclinical research suggests it may increase magnesium concentrations in the brain, supporting cognition and sleep. Keep in mind this is early research, not clear proof that it may be a superior form of magnesium for brain health.

What you should remember if you are looking for a magnesium supplement:

1. More is not always better – remember that over-supplementing with Magnesium could lead to diarrhoea, nausea and abdominal cramping.
2. Check the label of the supplement you choose – what matters is the amount of elemental magnesium, rather than the total weight of the magnesium compound in it.
3. Magnesium can interfere with the absorption of certain medications, so timing can be key.
4. It’s always best to speak to a health practitioner first not only for safe guidance, but also to avoid spending money on a product that may be well marketed but not as bioavailable as another more useful option for you.

The most important point to keep in mind before you go: magnesium should complement, not replace, the synergistic foundations of good health which are eating a nutrient-rich diet, moving daily, stress-management techniques and restorative sleep.

Ankha Azzura Team

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