Magnesium

by | Aug 29, 2024 | Nutritional Health

Magnesium and Your Health: Deficiency, Benefits, and Best Forms

Magnesium is one of the most abundant and essential nutrients in the body. Most of it is stored in the bones, soft tissue, and muscles. This mineral is required for over 300 enzymatic reactions, including:

  • Regulating blood pressure and blood sugar

  • Producing energy

  • Supporting DNA and RNA formation

  • Aiding detoxification pathways

Magnesium also transports calcium and potassium across cell membranes, making it vital for nerve signaling, muscle contraction, and normal heart rhythm.

Magnesium Deficiency: A Common Yet Overlooked Problem

Despite its presence in many foods, magnesium deficiency is widespread.

Food Sources of Magnesium

  • Green leafy vegetables

  • Legumes

  • Seeds and nuts

  • Whole grains

Medications That Deplete Magnesium

Certain prescriptions increase the risk of deficiency, including:

  • Proton pump inhibitors (PPIs)

  • Loop and thiazide diuretics

  • Corticosteroids

  • Oral contraceptives

  • Nephrotoxic drugs such as aminoglycosides, cisplatin, and digoxin

  • Macrolide antibiotics (e.g., azithromycin)

Conditions That Raise Risk

Some medical conditions increase magnesium loss through urine, reduce absorption in the gut, or shift magnesium inside cells. Higher risk groups include individuals with:

  • Inflammatory bowel disease

  • Celiac disease

  • Chronic diarrhea

  • Alcoholism

  • Metabolic syndrome

  • Diabetes

  • Hypertension

  • Obesity

Symptoms of Magnesium Deficiency

Signs of deficiency may include:

  • Loss of appetite

  • Nausea or vomiting

  • Fatigue or weakness

  • Muscle cramps, spasms, or numbness

  • Tingling sensations

  • Anxiety, mood swings, or depression

  • Heart palpitations

Because symptoms are broad, many people may be deficient without realizing it.

How to Test Magnesium Levels

The most accurate way to evaluate magnesium status is through a blood test. I recommend RBC magnesium, which provides a clearer picture than serum testing. Other testing methods include:

  • Hair analysis

  • Urine testing

  • Micronutrient analysis

Different Forms of Magnesium and Their Uses

There are many types of magnesium supplements, each with unique benefits:

  • Magnesium Citrate: Well absorbed; helpful for constipation

  • Magnesium Glycinate: Gentle on the stomach; supports relaxation, stress reduction, and insomnia relief

  • Magnesium Oxide: Poor absorption; often used for constipation but can cause GI distress

  • Magnesium Chloride: Easily absorbed; supports pain relief and digestive issues

  • Magnesium Maleate: Gentle on digestion; helpful for chronic pain

  • Magnesium Orotate: Absorbed well; offers cardiovascular benefits, though expensive

  • Magnesium Taurate: Supports blood pressure regulation and insulin resistance

  • Magnesium Sulfate: Found in Epsom salts; promotes relaxation

  • Magnesium Threonate: Crosses the blood-brain barrier; supports memory and cognition

Safety of Magnesium Supplementation

For most people, magnesium is safe and well tolerated. However, individuals with kidney disease, heart block, bleeding disorders, or myasthenia gravis should consult a healthcare provider before supplementation.

Possible side effects include diarrhea, nausea, and abdominal cramping. Rare but serious complications of excessive magnesium intake may include:

  • Irregular heartbeat

  • Low blood pressure

  • Difficulty breathing

Final Thoughts

Magnesium is critical for optimal health, yet deficiency is common. Proper testing and the right form of supplementation can improve energy, sleep, mood, cardiovascular health, and more.

Call or text 813-669-3084 to schedule a consultation with Stasha-Gae Roberts, Nurse Practitioner and learn how magnesium can benefit your health.

Nursing your journey to lasting wellness.

Dr. Stasha-Gae Roberts, DNP, MPH, MSN, APRN, AGPCNP-BC
Adult-Gerontology Primary Care Nurse Practitioner

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