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I cannot speak highly enough of magnesium. It is one of the supplements that I have consistently recommended over the years, with the mineral providing some of the fastest and most profound improvements on client health.
Magnesium deficiency isn’t spoken about enough. Modern industrialised agricultural practices have led to poorer soil nutrient status1. We are simply not getting as much magnesium from our food as we did before, making supplementation of this powerful mineral quite important.
Another factor that makes this supplement so beneficial is the bodily system in which it has the greatest impact…the nervous system.
Modern living has led to incredible advances in health whilst simultaneously leading to a rise in chronic health conditions and metabolic disease. It’s not hard to see, stress and the pressures of modern living do take their toll, and one of a few key nutrients depleted by stress is magnesium.
Magnesium acts directly on the nervous system to relieve stress, by acting as a natural calcium blocker and regulating neurotransmitter activity. Magnesium binds to N-methyl-D-aspartate (NMDA) receptors, which can reduce the neuronal stimulation that leads to anxiety. It also supports GABA function, helping to promote rest and relaxation, whilst also supporting the hypothalamic-pituitary-adrenal (HPA) axis to stabilise mood and improve hormonal balance2.
Magnesium Health Benefits
The nervous system isn’t the only system that benefits from the vast array of health improvements that magnesium provides. Magnesium supports:
- Energy production3 as magnesium is an essential nutrient in ATP production; the body’s energy currency.
- Magnesium acts as an important co factor nutrient in methylation, helping to reduce inflammatory products like homocysteine and its effects on the body.
- Blood sugar regulation4 with magnesium even being shown to help those with metabolic disorders like PCOS and type 2 diabetes.
- Bone health, reducing fracture risk5
- Cardiovascular health including heart rhythm and blood pressure
- Muscles, including muscle contraction and function
- Immune health6
- Sleep. An incredibly important nutrient to help improve sleep quality
- Hormonal balance, through its calming effects on the nervous system
Most magnesium types, to some degree contain the above benefits. It can differ depending on the different types & formulations of the mineral.
How Much Magnesium Should We Take?
The NHS recommendation for magnesium is7:
- 300mg a day for men (19-64 years)
- 270mg a day for women (19-64 years)
As demands change throughout life, including dietary and lifestyle changes, that amount may vary. If you are unsure about how much magnesium to take for your individual needs, do reach out to our customer care team or book in a free 15-minute supplement call with me.
If you are currently taking medication, other supplements or have a diagnosed health condition, do check with a licensed healthcare practitioner before adding magnesium to your supplement routine.
Who Should take Magnesium Supplementation?
Although magnesium is a generally safe nutrient and is advised as a good ‘all-rounder’ for general health and wellbeing, there are certain individuals who may benefit from magnesium more than others:
- Menopausal women – As natural oestrogen production declines, so does bone quality. This is due to one of oestrogen's roles in the body being its ability to help rebuild bone. Magnesium can improve bone density and has been linked to a reduction in the risk of conditions like osteoporosis.
- Those prone to constipation – Magnesium is a natural alternative to over-the-counter laxatives which come with a host of side effects and can aggravate sensitive guts.
- Older adults – Nutrient absorption decreases with age leaving those vulnerable to nutrient deficiencies including magnesium deficiency
- People on certain medications – Diuretics, PPIs (i.e. omeprazole), antibiotics and drugs used in chemotherapy can reduce magnesium levels in the body
- High Stress Individuals – Stress can deplete magnesium levels within the body.
- Athletes or those with active lifestyles – We lose magnesium and other essential minerals through sweat
- Pregnant or breastfeeding – There is a higher demand for magnesium during those life stages.
Magnesium is also a very ‘flexible’ supplement, as it can be administered by spray (orally or rubbed onto the skin), capsule, powder and liquid formulation.
Magnesium Oxide Vs Citrate: A Comparison
As noted, magnesium comes in various ‘forms’. Magnesium must be ‘attached’ to another substance to be ingested by the body, hence the various forms of magnesium that you might have seen on the market.
Benefits, absorption and tolerance can vary between forms with two of the most common magnesium supplements containing oxide (bound to oxygen) and citrate (bound to citric acid).
In order to best summarise the key differences, and help you come to a decision that works best for you, the key differences between the two forms are outlined below8,9,10:
|
|
Magnesium Oxide |
Magnesium Citrate |
|
Elemental Magnesium Content |
Approx. 60% |
Approx. 16% |
|
Absorption |
Low (poor gut absorption) approx. 4% |
High (generally well absorbed) |
|
Primary Use |
Antacid, laxative |
Improving constipation, treating deficiency |
|
Cost |
Cheap |
Moderate |
|
Tolerance |
Low. Can lead to increase in bloating/diarrhoea |
Gentler on the gut |
|
Onset of Action |
Slow |
Faster |
So, Which Form Of Magnesium Should You Take?
This will come down to the individual, their own health needs and factors like budget and administration (how they like to take their supplements).
From a nutritional standpoint, low bioavailability would hinder magnesium oxide as a desirable option. Its ‘bowel movement promoting’ benefits can be found in magnesium citrate which comes with a lower risk of digestive upset and/or dysregulated bowel movements which is a common side effect of magnesium oxide.
It is also key to consider absorption when it comes to taking any supplement, including magnesium and this is where cost may not be as it initially appears. A supplement may come with a higher price tag, however – that can accompany a product that is better absorbed and in turn will provide more ‘bang for your buck’ in terms of health improvements.
A supplement that may appear cheaper, upon reading the label could mean you take more capsules to provide the same dose as a more expensive brand, effectively meaning that you would need to repurchase the cheaper option more frequently…. shrinking the price gap.
Magnesium citrate has also been shown to be a better option for the vast array of health benefits that magnesium boasts, due to the fact that it is more bioavailable, generally better tolerated and absorbed.
To summarise, magnesium citrate comes with higher potential health benefits and is gentler on the gut, making it a preferential option compared to magnesium oxide.
