The subject of magnesium in the diet, as well as topically, has been a hot topic for several years now. It has been touted as the cure-all for almost anything that might ail you. While there is no doubt that magnesium may be good for you, you could be getting swayed by marketing propaganda that lures you into buying something you don’t need.
While there are several available tests for determining a magnesium deficiency, they are not widely used and there are inconsistencies with all of them. The most common test is the Serum Magnesium test. While the least expensive and fairly accurate in determining serum levels, it does not assess tissue levels or bone storages. Other tests include RBC Magnesium Test (intracellular levels), Magnesium Loading Test (complicated) and the 24 Hour Urinary Magnesium Test (tests excretion of magnesium), and a few others. A Hair Analysis is another way of assessing magnesium levels, but must be interpreted by a practitioner well versed in that kind of assessment.
Magnesium is indispensable in the body for many physiological processes, and maintaining adequate levels is essential for your health and well-being. Magnesium is responsible for over 300 enzymatic processes in the body, including energy production (ATP and glucose), protein synthesis, and DNA and RNA synthesis. It is important for bone health, cardiovascular health, blood sugar control, immune function, muscle contraction and relaxation, nerve transmission, bone structure and calcium regulation, insulin and blood pressure regulation, heart rhythm, electrolyte balance, immune function, sleep regulation and mood stabilization.
There are several forms of magnesium supplementation, some better than others. It’s not just what it is combined with, but the source of the magnesium. The one I believe is the best, is magnesium lactate. It is highly bioavailable and easy on the system, less likely to cause diarrhea (a side effect of too much magnesium supplementation), but not always easy to find. Magnesium Glycinate comes as a close second. The worst form is magnesium oxide or magnesium carbonate. It averages about 4% absorption, so people hit high doses to get an effect, then end up with side effects.
Symptoms of magnesium excess includes one or more of the following: diarrhea, nausea or vomiting, or abdominal cramping. If severe, it can lower the blood pressure too much, contribute to heart arrhythmia, muscle weakness, respiratory depression, confusion, lethargy or kidney dysfunction.
Excess magnesium also can suppress other minerals. For best absorption, it is best to combine with calcium (lactate), B Vitamins, Vitamin D, good fats and protein. Having the proper intake of fiber and avoiding alcohol, sugar and caffeine, which inhibit absorption, is also beneficial.
It is important to consult with someone experienced in supplement regulation that can ascertain whether it is the best thing for you to do. There is no doubt that magnesium supplementation is beneficial to most, but getting it right is also critical.
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©2024 Holly A. Carling, O.M.D., L.Ac., Ph.D.
