Lowdown on Magnesium Supplements
2 April 2024

The Lowdown on Magnesium Supplements - Varieties, Advantages & Optimal Dosages

OK, today let’s delve into the world of Magnesium and discover why this essential mineral is so vital to our well-being. With an estimated 80% of adults lacking in Magnesium, it's clear that supplementation may be necessary to ensure we are meeting our daily needs. But why is Magnesium so important, and what happens when we are deficient?

Magnesium, derived from the term "magnes" meaning magnet, plays a crucial role in over 300 biochemical functions in the body. From regulating our heartbeat rhythms to supporting neurotransmitter functions, magnesium is truly a powerhouse mineral. A deficiency in Magnesium, known as hypomagnesemia, can have serious consequences for our health. By making sure we consume plenty of magnesium-rich foods and considering supplementation, we can take proactive steps to support our bodies in maintaining optimal health. Don't underestimate the power of Magnesium - it may not be the most abundant mineral in our bodies, but it certainly holds a key role in our overall well-being.

What Exactly Is Magnesium

What Exactly Is Magnesium?

Magnesium is not only an essential mineral but also an electrolyte that plays a crucial role in maintaining our overall health. This powerful mineral is involved in various important functions within the body, such as regulating blood pressure, keeping bones strong, and balancing nitric oxide levels. In addition to these vital functions, Magnesium supports growth and development in babies and children, ensures the proper function of nerves, muscles, and tissue, neutralises stomach acid, and helps move stools through the intestine to prevent constipation. Furthermore, Magnesium is responsible for making photosynthesis possible by aiding in the formation of chlorophyll, the compound that allows plants to convert sunlight into energy. It is truly a master mineral that is essential for our well-being.

Although Magnesium is the least abundant serum electrolyte in our body, it is still crucial for our metabolism, enzyme function, energy production, and much more. The kidneys are mainly responsible for regulating Magnesium levels in the body and excreting any excess through urine. It's no wonder why maintaining adequate levels of magnesium is crucial for our overall health and well-being. Although we only need small amounts of magnesium relative to other nutrients, we must regularly replenish our stores, either from foods or Magnesium supplements, in order to prevent deficiency symptoms. That’s because the body loses stores of Magnesium every day from normal functions, such as muscle movement, heartbeat and hormone production.

Magnesium is naturally present in some foods, synthetically added to other food products, and available in dietary supplement form. Additionally, it’s found in some over-the-counter medicines, such as antacids and laxatives. What foods are high in Magnesium that we should be including our diets? Some of the best choices include dark leafy greens like spinach, beans, avocado and almonds. While it’s best to get as much of this mineral as you can from natural Magnesium-rich food sources, high-quality Magnesium supplements can also help some people who are prone to deficiency, such as older adults, athletes and anyone under a lot of stress.

Different Forms of Magnesium

Different Forms of Magnesium Supplements

Magnesium supplements are becoming increasingly popular among health care professionals as a safe and effective way to prevent deficiency in adults. With little risk of side effects or toxicity, these supplements are now widely recommended for regular use. Available in various forms, the effectiveness of Magnesium supplements varies depending on the type. Research has shown that Magnesium citrate and glycinate are more efficiently absorbed than Magnesium oxide and sulphate, but further studies are needed to fully understand the comparative bioavailability. Generally, types that dissolve in liquid are better absorbed in the gut than less soluble forms. With this in mind, it’s important to consider the different types of Magnesium supplements available and choose one that best suits your needs. By adding a high-quality Magnesium supplement to your daily routine, you can support overall health and well-being…

  • Magnesium Threonate: Did you know that Magnesium Threonate has the unique ability to penetrate the mitochondrial membrane, making it highly absorbable and bioavailable? Although not as widely available as other forms of Magnesium, ongoing research suggests that it could become a popular choice in the future. Explore the potential benefits of this cutting-edge Magnesium supplement and why it might be worth considering for your health and wellness routine. It is definitely my first choice! Learn More About Magnesium Threonate Here.
  • Magnesium Chloride: Magnesium chloride is a versatile form of Magnesium that can be easily applied to the skin. This convenient oil is particularly beneficial for individuals with digestive disorders that hinder the absorption of Magnesium from their diet. Athletes also utilise Magnesium oil to improve energy levels, enhance endurance, reduce muscle pain, and hasten the healing of wounds and skin irritation. With its array of potential benefits, Magnesium oil is a must-have for anyone looking to optimise their overall wellness and performance. Learn More About Magnesium Chloride Here.
  • Magnesium Glycinate: Looking for a highly effective Magnesium supplement that's gentle on your digestive system? Look no further than Magnesium Glycinate. This easily absorbed form of Magnesium is ideal for anyone who is deficient in this important mineral. Unlike some other magnesium supplements, Magnesium Glycinate is less likely to cause unpleasant laxative effects. Say goodbye to digestive issues and reap the benefits of magnesium with magnesium glycinate. Learn More About Magnesium Glycinate Here.
Ancient Purity Magnesium
  • Magnesium Chelate: Magnesium Chelate is a highly absorbable form of Magnesium that is naturally found in foods. This unique type of Magnesium is bound to multiple amino acids, allowing for optimal bioavailability in the body.
  • Magnesium Oxide: Looking for a natural solution to the discomfort of acid reflux? Look no further than Magnesium Oxide, a popular remedy known for its laxative properties and effectiveness in alleviating heartburn symptoms. This form of Magnesium, also known as hydroxide, can be taken in higher doses than other variations, as it is not absorbed as efficiently by the body. Commonly found in products like milk of magnesia, Magnesium oxide is a safe and gentle option for those seeking relief from digestive issues.
  • Magnesium Citrate: This is a potent combination of Magnesium and citric acid with Magnesium citrate. This dynamic duo not only aids in digestion and prevents constipation, but it may also promote a gentle laxative effect when used in high doses. Rest assured, Magnesium citrate is safe for regular use, making it a versatile and effective option for maintaining digestive health.
  • Magnesium Malate: A powerful food supplement that combines the essential mineral Magnesium with malic acid, a naturally occurring organic compound found in apples and other food sources. Recent research conducted in 2018 demonstrated impressive bioavailability in rats over an extended period of time, showcasing the potential effectiveness of this unique supplement.
  • Magnesium Orotate: Supplementing with Magnesium orotate can support your cardiovascular system and promote overall heart health. Incorporating these essential nutrients into your daily routine can help maintain a strong and healthy heart.
  • Magnesium Sulphate: A combination of Magnesium, sulphur and oxygen that is sold as Epsom salt, Magnesium sulphate is usually added to baths as it seeps through the skin, relieving sore muscles and promoting relaxation.
  • 4 Iodised Magnesium Forms Blend: The revolutionary Mg Plus Guard™ supplement from Perque is a powerful and reliable solution for promoting overall health and wellness. This clean, safe, and effective formula delivers Magnesium in fully soluble and fully ionised alkaline salts, ensuring optimum absorption and utilisation by the body. By effectively combating acidity, Mg Plus Guard™ prepares your body to ward off the harmful effects of imbalanced pH levels. This comprehensive supplement offers a myriad of benefits for your health including supporting heart health, maintaining strong bones and muscles, promoting restful sleep, enhancing stress resilience, regulating blood pressure, boosting cell energy production, and promoting nerve health. Learn More About Mg Plus Guard™ Here.
Recommended Daily Intake

Recommended Daily Intake

Recommended Daily Intake Determining whether or not you should use Magnesium supplements can be tricky, as measuring Magnesium levels accurately is a challenge. According to the National Institutes of Health, most Magnesium in the body is found inside cells or bones, rather than in the blood, making blood tests unreliable for assessing Magnesium deficiency. While measuring serum Magnesium concentrations in the blood or in saliva and urine are common methods for determining Magnesium status, no single method is considered fool-proof. If you do decide to supplement with Magnesium, it is recommended to take it before bed for optimal absorption. Splitting doses between morning and night can also be beneficial. The amount of Magnesium you should take per day can vary based on factors such as age and gender. The NIH provides the following Recommended Daily Allowances (RDA) for magnesium:

  • Infants 6 Months: 30 mg
  • 7 - 12 Months: 75 mg
  • 1 - 3 Years : 80 mg
  • 4 - 8 years: 130 mg
  • 9 - 13 years: 240 mg
  • 14 - 18 years: 410 mg for Males; 360 mg for Females
  • 19 - 30 years: 400 mg for Males; 310 mg for Females
  • Adults 31 Years & Older: 420 mg for Males; 320 mg for Females
  • Pregnant Females: 350 - 360 mg
  • Breastfeeding Females: 310 – 320 mg

Determining the best daily dosage of Magnesium in supplement form can vary based on a variety of factors. The type of Magnesium you're taking, the condition you're looking to treat, and whether or not you have a deficiency all play a role in determining the appropriate amount. In some cases, higher doses ranging from 800 to 1800 mg per day may be recommended by medical professionals to help with issues such as indigestion or irregular heartbeats. However, it is crucial that this is done under the supervision of a doctor. When it comes to safety, most health authorities suggest that doses below 350 mg daily are ideal for most adults. The established "daily upper intake level" for Magnesium is 350 mg for individuals over the age of 8. Unless advised otherwise by a healthcare provider, it's generally recommended to stick to a daily intake of around 300 to 400 mg.

For children, the safe dosage of Magnesium varies based on age. Generally, doses ranging from 65 to 100 mg per day are suitable depending on the child's age. Children older than 8 years old can safely take up to 350 mg per day. As always, it's essential to consult with a medical professional before beginning any new supplement regimen to ensure safe and effective use.

Side Effects

Side Effects

What is the right amount of Magnesium for optimal health? While it is generally safe to get Magnesium from food sources, it is possible to consume too much through supplements. Magnesium overdose is rare, but it can lead to digestive issues like diarrhoea, nausea, and abdominal cramping. To avoid these side effects, it's important to stick to the recommended daily intake of 300–400 milligrams per dose and not exceed 600 milligrams in one day. High doses of Magnesium can also cause other serious side effects, such as irregular heartbeat, low blood pressure, confusion, and slowed breathing. Additionally, consuming excessive amounts of any supplement can create nutrient imbalances and toxicity. If you are experiencing a Magnesium deficiency, it may be necessary to take a higher dosage for a period of time under the guidance of a healthcare professional. By being mindful of your Magnesium intake and following recommended guidelines, you can support your overall health and well-being without going overboard. Remember, balance is key when it comes to supplementing with Magnesium.

In a Nutshell

Magnesium deficiency is a prevalent issue worldwide, making Magnesium one of the most essential minerals for the body. With over 300 biochemical functions in the body, Magnesium plays a crucial role in maintaining optimal health. While it is ideal to obtain Magnesium from food sources high in this mineral, such as nuts, seeds, and leafy greens, people may also benefit from Magnesium supplements. Popular forms of Magnesium supplements include chelate, citrate, chloride oil, glycinate, threonate, and orotate. These supplements can be taken orally or intravenously, with oral supplementation being more common. Although magnesium supplementation is generally safe, some individuals may experience side effects such as diarrhoea, nausea, or cramping if they exceed the recommended intake. It is essential to monitor your Magnesium intake to avoid adverse effects and consult with a healthcare provider if you have any concerns.

“Dr. Norman Shealy found while researching magnesium oil that magnesium applied to the skin on a regular basis naturally enhances the level of a vitally important hormone, DHEA. DHEA is normally produced in the adrenal glands, but production slows down as we age. Apparently as magnesium is absorbed through the skin and the underlying fatty tissues of the body it sets off many chain reactions, one of which ends in the production of DHEA. Increasing DHEA levels by taking supplements of the hormone is recommended by some anti-ageing specialists, but others caution about side effects. To increase it naturally by improving your magnesium balance may be a safe way to turn back the clock.” - Carolyn Dean, The Magnesium Miracle