Magnesium has been in the spotlight, with many researchers, influencers, and health advocates talking about its wide-ranging benefits, including better sleep, greater relaxation, and improved mental health.
Today, let’s discuss why magnesium is important for our bodies, the signs of a magnesium deficiency to be aware of, and what to know about magnesium supplements.
Why Magnesium Is Important
Magnesium is an essential mineral and electrolyte involved in more than 300 critical biological processes, including[1]:
- Energy production
- Nerve signal transmission
- Muscle relaxation
- DNA synthesis
- Blood pressure regulation.
Approximately 60% of the magnesium in your body is stored in bone with the remainder residing in muscles, soft tissues, and various fluids (e.g. blood).[2]
The mineral is naturally found in many nutritious foods, including nuts, seeds, legumes, and leafy greens. Unfortunately, research finds that a considerable number of individuals (both young and old) don’t get enough from their diet, which is why magnesium is one of the most common nutrient deficiencies.[3,4]
Signs of Magnesium Deficiency
Early signs of magnesium deficiency include muscle twitches and cramps, fatigue, muscle weakness, and difficulty sleeping. Severe magnesium deficiency warning signs include nausea, vomiting, loss of appetite, abnormal heart rhythms or coronary spasms.
If left untreated, magnesium deficiency can increase the risk of type 2 diabetes, osteoporosis, and heart disease.
Who is most at risk of magnesium deficiency?
Individuals that do not consume a balanced, healthy diet may be at risk of developing a magnesium deficiency. Other factors that may increase the risk of magnesium deficiency include:
- Alcohol abuse
- GI disorders, such as Crohn’s or celiac disease
- Poorly controlled type 2 diabetes
- Kidney disorders
- Prescription medications, such as pharmaceutical-grade diuretics and proton pump inhibitors (PPIs)
Also keep in mind that as we age, our bodies become less efficient at absorbing and utilizing magnesium. This, coupled with reduced appetites that accompany aging, can also contribute to the development of magnesium deficiency.
How Much Magnesium Do You Need Per Day?
The recommended daily intake for magnesium developed by the Food and Nutrition Board (FNB) at the Institute of Medicine of the National Academies is[3]:
- Women 18-30: 310mg
- Women 31-50: 320mg
- Men 18-30: 400mg
- Men 31-50: 420mg
Be aware that taking too much magnesium (>400mg in a relatively short time) is known to lead to adverse GI effects, including bloating, gassiness and diarrhea.
Foods High in Magnesium
Meeting the daily recommended intake of magnesium is achievable using a “food-first” approach (i.e. eating a healthy diet and supplementing where necessary). With that in mind, here are some magnesium-rich foods you may want to include in your diet:
- Green, leafy vegetables
- Whole grains
- Sunflower, pumpkin, chia or sesame seeds
- Peanuts, almonds, cashews, walnuts, etc.
- Avocados
- Bananas
- Black beans or kidney beans
- Edamame
- Dairy products (yogurt, cottage cheese, etc.)
- Dark chocolate
Types of Magnesium Supplements
You will find magnesium supplements in a variety of formats, which can make it confusing when deciding which product to purchase. Furthermore, not all magnesium supplements are the same -- some are more efficiently absorbed by our bodies than others.
Here are the most common types of magnesium supplements you’ll encounter:
- Magnesium oxide – commonly used in dietary supplements because of its low cost and relatively high magnesium content. Unfortunately, it suffers from poor bioavailability.
- Magnesium bisglycinate glycinate – is a chelated form of magnesium bound to the amino acid glycine, which enhances absorption, tends to be well-tolerated by the digestive system, and supports relaxation
- Magnesium malate - bioavailable form of magnesium combined with malic acid -- a natural compound found in certain foods, including apples.
- Magnesium citrate – magnesium combined with citric acid and has good bioavailability.
- Magnesium chloride – typically used in bath salts, gels and lotions, but can also be taken orally.
What Are the Benefits of Magnesium Supplements?
Magnesium and magnesium supplements have been heavily investigated. As mentioned above, certain forms of magnesium, such as magnesium bisglycinate chelate, magnesium malate, and magnesium citrate, have been shown to offer greater bioavailability than other types of magnesium supplements, such as magnesium oxide.
As for the benefits, magnesium supplements have been found to support:
- Several markers of sleep quality, including sleep time, sleep onset latency, and early morning awakening
- Exercise performance
- Bone health
- Cardiometabolic health
- Healthy mood (via reduced markers of stress and feelings of anxiety)
Do I Need to Take Magnesium Supplements?
That depends on a variety of factors including, diet, body composition, level of physical activity, medication, and other daily decisions (i.e. alcohol consumption, smoking, etc.).
If you consume enough magnesium-rich foods, then you may not need a magnesium supplement. However, research indicates that millions of individuals don’t get enough magnesium from their diet. In these cases, magnesium supplementation may be warranted to support performance, recovery, and overall health and well-being.
The Best Magnesium Supplement
1UP Super Magnesium supplies 300mg magnesium from two highly bioavailable sources (magnesium bisglycinate chelate and magnesium malate).
That’s not all.
Also included in every serving are two essential vitamins in Vitamin C and D3.
Vitamin C plays a key role in immune and antioxidant status, aiding the body's natural defenses against pathogens and oxidative stress. Vitamin D is necessary for the proper absorption of magnesium in the body as well as numerous other processes, including mood, immune function, hormone production, and bone health.
Super Magnesium mixes easily by itself or with your other daily supplements, such as Pure Rebuild or Whey Protein, and can be used daily to support your performance, recovery, and cardiometabolic health.
Click here to learn more about Super Magnesium and what makes it the best-tasting magnesium supplement!
References
- Al Alawi AM, Majoni SW, Falhammar H. Magnesium and Human Health: Perspectives and Research Directions. Int J Endocrinol. 2018 Apr 16;2018:9041694. doi: 10.1155/2018/9041694. PMID: 29849626; PMCID: PMC5926493.
- Gröber U, Schmidt J, Kisters K. Magnesium in Prevention and Therapy. Nutrients. 2015 Sep 23;7(9):8199-226. doi: 10.3390/nu7095388. PMID: 26404370; PMCID: PMC4586582.
- https://ods.od.nih.gov/factsheets/magnesium-healthprofessional/
- DiNicolantonio JJ, O'Keefe JH, Wilson W. Subclinical magnesium deficiency: a principal driver of cardiovascular disease and a public health crisis. Open Heart. 2018 Jan 13;5(1):e000668. doi: 10.1136/openhrt-2017-000668. Erratum in: Open Heart. 2018 Apr 5;5(1):e000668corr1. PMID: 29387426; PMCID: PMC5786912.
