Magnesium - should you be supplementing it?

With up to 50% of the US population at risk for not getting adequate magnesium in their diets, it’s no wonder the popularity of magnesium has skyrocketed.

Magnesium is an essential mineral that plays a role in many ( over 300! ) essential functions of the human body, such as blood glucose metabolism, heart and blood pressure support, muscle and nerve function and the synthesis of DNA.

Magnesium deficiency is correlated with an increased risk of type 2 diabetes, impaired glucose tolerance and metabolic syndrome. Food processing is a culprit of the decline of magnesium content in our foods . Caffeine, low vitamin d levels and diarrhea can all deplete magnesium levels. Testing for magnesium is difficult, however some symptoms of low magnesium include difficulty sleeping, fatigue, constipation, and mood disorders.

Magnesium has gained popularity on social media recently as a tool to help benefit sleep quality. However, if you are not deficient, benefits may not be seen and depending on the type of magnesium you pick up you may be looking at different benefits.

Magnesium glycinate - best for sleep

Magnesium citrate - helps constipation

Magnesium taurine - can support blood pressure

Food sources rich in magnesium include sardines, brown rice, Brazil nuts, hazelnuts, avocados, figs, leafy greens, beans and legumes, whole grains ( up to 80% of magnesium is lost when the outer layer of the cereal grain is removed!!! eat whole grains!!!) and seeds.

The RDA for magnesium is 360mg for women and 420mg for men

Of course, discuss supplementation with your doctor and dietitian before starting to find out if supplementation is necessary, and then the best form and quantity for you individually.

Sources

https://doi.org/10.1016/j.lfs.2023.121381

Razzaque MS. Magnesium: Are We Consuming Enough?. Nutrients. 2018;10(12):1863. Published 2018 Dec 2. doi:10.3390/nu10121863

Schwalfenberg GK, Genuis SJ. The Importance of Magnesium in Clinical Healthcare. Scientifica (Cairo). 2017;2017:4179326. doi:10.1155/2017/4179326