The Marvels of Magnesium: A Comprehensive Guide to This Magnificent Mineral

Magnesium is the 4^th most abundant mineral in the body and one of the most essential micronutrients.[1] It is involved in thousands of metabolic reactions, including energy production, blood pressure regulation, nerve signal transmission, muscle contraction, protein synthesis, DNA support, and blood sugar regulation. Magnesium is also crucial for maintaining the proper balance of sex hormones by improving thyroid function, helping to address estrogen dominance, lowering blood sugar levels, balancing adrenaline and cortisol, supporting testosterone production, increasing serotonin levels, and increasing DHEA. In particular, magnesium supports proper liver function, where estrogen metabolites are converted into water-soluble molecules that are moved out of the body in the urine, contributing to a proper testosterone/estrogen balance. 

Most people need more magnesium in their diet.[2] Some studies estimate that as much as 50-70% of the U.S. population needs more magnesium.[3] Magnesium insufficiency is linked to numerous chronic diseases such as diabetes, heart disease, anxiety, and depression. Common signs of magnesium insufficiency include muscle weakness, migraines, PMS, insomnia, heart rhythm irregularities, anxiety and depression, constipation and digestive issues, brain fog and memory problems, loss of appetite, and ADHD.

One of the tell-tale signs of magnesium deficiency is elevated stress and anxiety. Research shows that individuals experiencing stress-related symptoms, depression, and anxiety often exhibit low magnesium levels in their bodies. A notable study revealed that 44% of participants screened for stress showed a magnesium deficiency.[4] Many commonly reported stress symptoms, such as fatigue, irritability, and anxiety, align with those frequently observed in individuals with insufficient magnesium levels. This makes sense since the body's stress response leads to the excretion of magnesium through urine, resulting in a deficiency, which then increases the body’s stress response. Maintaining adequate magnesium levels breaks this cycle and serves as a protective measure against stress-related symptoms.

Food sources of magnesium include nuts, seeds, whole grains, leafy vegetables, avocados, salmon, and dark chocolate. Soil depletion has reduced the amount of magnesium found in our food, while water filtration and fluoride have reduced a traditional source of dietary magnesium, making it hard for many people to get enough magnesium through food alone. This is why it’s essential to drink high-quality spring water that is naturally high in trace minerals like magnesium. Other causes of low magnesium levels include:

• Medications such as birth control, antacids, antibiotics, blood pressure medicines, and protein pump inhibitors all block magnesium absorption or deplete the body’s magnesium stores
• Chronic diseases such as Chron’s, kidney disorders, celiac disease, and type 2 diabetes make it difficult for your body to absorb magnesium properly
• Alcohol consumption throws off your electrolyte balance
• Chronic stress pushes magnesium from inside your cells to outside, which makes the kidneys excrete it faster

The bottom line is that almost everyone needs to be supplementing magnesium. Three of the most significant benefits of supplementing with magnesium are lower anxiety, better sleep, and increased energy. These are things you will feel almost immediately.

• Anxiety – Magnesium regulates neurotransmitters and improves brain functions that reduce stress and anxiety. Magnesium is believed to affect the hypothalamus, which controls the pituitary and adrenal glands responsible for your stress response. Magnesium deficiency is common among people with depression and has been linked with an increased risk of depression. Research suggests that magnesium supplements can reduce the symptoms of depression and anxiety[5]
• Sleep – a lack of magnesium can disrupt your circadian rhythm and the function of melatonin in the body. Magnesium has calming properties and helps you fall asleep and sleep more deeply by lowering stress and regulating melatonin[6]
• Energy – magnesium is involved in the process of converting food to energy and is required to produce ATP, your body’s energy currency. If you are chronically low in magnesium, the first thing the body does with extra magnesium is shuttle it to aid in the Krebs Cycle, which is the body’s metabolic pathway for bursts of energy. Meanwhile, during physical exercise, magnesium helps move blood sugar into your muscles and disposes of lactate, the buildup of which can cause muscle fatigue[7]

Magnesium is one of the cheapest, most abundant supplements on the market. Magnesium supplements are made by attaching a magnesium molecule to an amino acid or organic acid carrier so that it is recognized and absorbed by the body. There are magnesium salts (oxide, citrate, etc.) and chelates (glycinate, malate, etc.). In general, chelated forms of magnesium have high bioavailability and are well-tolerated by the body. The type of magnesium you choose depends on which bodily processes you are trying to support. Let’s go over some of the best magnesium formulations:

• Magnesium glycinate for sleep – Magnesium has a calming effect on the brain and body. Meanwhile, glycine is used as a standalone supplement to improve sleep & treat a variety of inflammatory conditions like heart disease and diabetes. The combination of magnesium and glycine calms the brain and helps you fall asleep. Magnesium glycinate is easily absorbed and helps reduce anxiety, depression, stress, and insomnia
• Magnesium malate for energy & pain – Malic acid helps the body create ATP and has been shown to increase stamina.[8] It has also been shown to soothe muscle pain and provide substantial relief for fibromyalgia sufferers and chronic fatigue syndrome patients.[9] Malic acid also bonds toxic metals in the body, promotes liver detoxification, and improves bile flow. Magnesium malate is gentler on the digestive tract than other forms, and some studies suggest that magnesium malate provides the most bioavailable magnesium[10]
• Magnesium threonate for brain function – Threonic acid is derived from the metabolic breakdown of vitamin C, which is present in high concentrations in neurons in the brain. Magnesium threonate is designed to cross the blood-brain barrier and protects the brain from cognitive decline due to aging. It may also improve learning and memory functions and help manage certain brain disorders like depression.[11] Like the others on this list, it is easily absorbed in the gut, but the amount of elemental magnesium is lower than in other forms
• Magnesium chloride for pain & cramping – Unlike other forms of magnesium, chloride is often used in topical applications like sprays and lotions that allow the magnesium to be absorbed through the skin. This can help soothe and relax sore muscles. Magnesium chloride spray is a great way to bypass the gut, which is helpful for people with gut issues that prevent proper nutrient absorption. You can also take magnesium chloride orally, and its high bioavailability makes it a great way to correct magnesium deficiencies
• Magnesium taurate for heart health – Taurine is an amino acid that benefits several organs, including the heart and liver. Taurine also reduces cortisol and increases the calming neurotransmitter GABA. Adequate intake of magnesium and taurine promotes healthy blood sugar levels and healthy blood pressure, which are essential for preventing cardiovascular disease[12]
• Magnesium acetyl taurate for brain health & stress – Like magnesium taurate, this form of magnesium is combined with a derivative of taurine, but the acetyl group makes it easier for this magnesium to cross the blood-brain barrier and reach the brain tissue. Studies have found that magnesium acetyl taurate increases brain tissue levels of magnesium better than other forms, which can help calm stress and anxiety[13]

Magnesium formulations to avoid include oxide and aspartate due to their low bioavailability and potential side effects. Start with 400-800mg of magnesium daily and adjust based on how you feel. Some days when you are extra stressed or you had a few too many beers the night before, you might need extra magnesium to help take the edge off your anxiety. On other days you may feel like your magnesium levels are in balance, and you can lower your intake. Remember, supplementation is all about how YOU feel. You will want to start low and work your way up to higher dosages, as high doses of magnesium can sometimes cause gastrointestinal distress.

Hypermagnesemia, or ingesting too much magnesium, can lead to nausea, low blood pressure, dizziness, and abnormal heart rates. However, it is unlikely you can take enough oral magnesium to trigger hypermagnesemia, as your gastrointestinal tract would expel the magnesium before it was harmful.

Our multivitamin product, THRIVE, contains 400mg of magnesium chloride, which is a highly bioavailable form to help optimize your sleep, energy, focus, and more!

Note: This article is for educational purposes only and does not constitute medical advice. Always consult a physician before taking any supplement. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

[1] https://pubmed.ncbi.nlm.nih.gov/26404370/

[2] https://www.ars.usda.gov/ARSUserFiles/80400530/pdf/usual/Usual_Intake_gender_WWEIA_2013_2016.pdf

[3] https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/

[4] https://pubmed.ncbi.nlm.nih.gov/33210604/

[5] https://pubmed.ncbi.nlm.nih.gov/19271419/

[6] https://pubmed.ncbi.nlm.nih.gov/33865376/

[7] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5622706/

[8] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4787273/

[9] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6491103/

[10] https://pubmed.ncbi.nlm.nih.gov/29679349/

[11] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9786204/

[12] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6468751/

[13] https://www.researchgate.net/publication/331080880_Dose-Dependent_Absorption_Profile_of_Different_Magnesium_Compounds