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Magnesium Supplementation
Magnesium is an essential mineral found throughout the body. About 50% to 60% of the body’s magnesium is stored in the bones. The rest is found mainly in soft tissues and muscles. Magnesium supports more than 300 enzymatic reactions. It helps regulate muscle and nerve function, blood glucose, blood pressure, energy production, and normal heart rhythm. It also contributes to bone, protein, DNA, and antioxidant production. Dr. Deryk Harting of Chambers Medical Group, one of the highest rated car accident medical doctor care programs in Florida, discusses magnesium supplementation.
Magnesium has long been recognized as an important mineral. Its name comes from Magnesia, a region of ancient Greece where magnesium-containing minerals were identified. Today, magnesium is widely used in food, medicine, and dietary supplements.
Most people should try to obtain magnesium through a balanced diet. Good sources include leafy greens, nuts, seeds, legumes, whole grains, and fortified cereals. Pumpkin seeds, chia seeds, almonds, spinach, and black beans are also sources. Supplementation is helpful when dietary intake is inadequate. The best form depends on an individual’s needs, gastrointestinal tolerance, diet, and other health circumstances. Common forms of magnesium include:
- Magnesium citrate is a common and well absorbed form. It is also used as a laxative because it can draw water into the intestines. It may be useful for people who also experience constipation. It is often taken with food to improve tolerance. Dietary sources include nuts, seeds, beans, and leafy greens.
- Magnesium glycinate combines magnesium with the amino acid glycine. It is commonly chosen because it is well tolerated and has less of a laxative effect than other forms. It is often taken in the evening as part of a routine focused on relaxation or sleep.
- Magnesium chloride is relatively well absorbed and can be taken as an oral or topical supplement. Gastrointestinal irritation and diarrhea are possible side effects. It can be taken with food if stomach discomfort occurs. This form is useful for general supplementation and muscle relaxation.
- Magnesium oxide contains a relatively high amount of elemental magnesium by weight. However, it is absorbed less efficiently than other forms, like citrate and chloride. Diarrhea, nausea, and abdominal discomfort can also occur.
- Magnesium sulfate is better known as Epsom salt. Oral magnesium sulfate has some medical and laxative applications, but it is not typically used for supplementation. High doses can cause significant gastrointestinal effects and can be dangerous.
- Magnesium aspartate is another well absorbed form but is less common than citrate, oxide, or glycinate. It is a chelated form of magnesium that combines magnesium with aspartic acid, which can improve absorption and reduce stomach irritation compared to other forms like magnesium oxide.
When reading a supplement label, look for the amount of elemental magnesium. This is the actual amount of magnesium in the supplement. The total weight of the magnesium compound will be higher. For example, a capsule may contain a larger amount of magnesium aspartate by weight but provide a smaller amount of actual elemental magnesium.
For adults, the recommended dietary intake is generally between 310–420 mg per day. This limit does not include natural magnesium from food. Higher amounts should only be used with appropriate medical recommendations and before starting any magnesium supplementation, consult a medical professional or registered dietitian.
— This article is written by Deryk Harting, DC, one of the members of Chambers Medical Group’s team of car accident chiropractors who offer a variety of treatments and therapies ranging from diagnostic testing to various soft tissue therapies for car accidents and injuries in Florida.
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