The Power of Magnesium

Isaac Fuller
May 9
2 min read

Magnesium is an essential mineral that plays a role in over 1,000 chemical reactions in our body. Not only is about 80% of the population deficient in this magnificent mineral, but it also plays a role in about 80% of the metabolic processes going on inside of us. Unfortunately, due to things like stress, alcohol, caffeine, reduced food nutrient density, and high sugar/processed diets, the magnesium that we store in our body depletes very quickly which impacts every process that it plays a role in.

What Does Magnesium Do?

Energy production: Helps convert food into energy.
Nervous system regulation: helps regulate mood and reduce stress
Muscle function: Plays a role in muscle contraction and relaxation.
Blood sugar control: Aids in insulin regulation and glucose metabolism.
Bone health: Works with calcium and vitamin D to support bone health
Heart rhythm: Helps maintain a steady heartbeat.
DNA synthesis: Involved in creating and repairing DNA and RNA.
Nutrient Absorption: Helps to absorb nutrients like vitamin C/D, B vitamins, calcium, zinc, and copper
Hormones: Helps convert cholesterol to sex and stress hormones
Calcium Channel Blocker: Helps prevent excess calcium from entering heart cells and blood vessel walls
Detox: Helps make Glutathione, a powerful antioxidant

Benefits of Magnesium

Better sleep: Supports GABA activity in the brain, which promotes relaxation and sleep.
Reduced stress and anxiety: Calms the nervous system and may help lower cortisol levels.
Improved digestion: Relieves constipation by drawing water into the intestines (especially in certain forms like magnesium citrate).
Menstrual symptom relief: Can reduce PMS-related mood swings, cramps, and water retention.
Blood pressure support: Can help lower high blood pressure
Migraine prevention: Can reduce frequency and intensity of migraines
Insulin sensitivity: Plays a role in managing blood sugar and insulin resistance.

Common Signs of Magnesium Deficiency

Muscle cramps or spasms
Fatigue or weakness
Anxiety or irritability
Trouble sleeping
Headaches or migraines
Irregular heartbeat
Constipation
Numbness or tingling

General Dosages

Men: 400 mg/day
Women: 300 mg/day
Pregnant women: 350–400 mg/day
Lactating women: 300-350 mg/day

Types of Magnesium

Magnesium glycinate: Highly absorbable and gentle on the stomach; great for anxiety, sleep, and relaxation.
Magnesium Lactate: Highly absorbable and gentle on the stomach; supports general replenishment
Magnesium citrate: Easily absorbed and helps relieve constipation; may cause loose stools.
Magnesium oxide: Common, but poorly absorbed; mainly used as a laxative.
Magnesium malate: Often used for energy production and muscle pain (especially in fibromyalgia).
Magnesium threonate: Known for its ability to cross the blood-brain barrier; may support cognitive function.
Magnesium sulfate (Epsom Salt): Commonly used in baths for muscle relaxation and stress relief.
Magnesium chloride: Absorbs well and can be used topically or orally.