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Top Magnesium Mistakes to Avoid
Magnesium plays a critical role in many biological processes. The mineral is crucial for over 300 enzymatic reactions, and is needed for proper muscle and nerve function, blood pressure regulation, blood glucose management, protein synthesis, and the production of DNA and the antioxidant glutathione. Research has demonstrated that approximately 60% of adults fail to achieve adequate magnesium intake, and almost half of all Americans have inadequate magnesium levels.
The Importance of Adequate Magnesium Levels
Magnesium supports many physiological functions including heart rhythm, muscle contraction, brain health, and sleep quality. A large number of studies have reported positive associations between higher magnesium intake and lower incidence of cardiovascular diseases, stroke, type 2 diabetes, dementia, Parkinson’s, depression, and anxiety.
However, much of this literature was based on observational studies. While these studies clearly identified associations, they were unable to establish causality. For example, people consuming more magnesium may have healthier diets and lifestyles overall.
Error #1: Overstating the Efficacy of Supplements
Numerous health influencers selectively interpret data from observational studies to promote the use of magnesium supplements. Controlled trials, which are considered the best level of scientific evidence, demonstrate a more conservative relationship between magnesium supplementation and physiological outcomes.
There is evidence suggesting that magnesium supplementation can improve sleep. A study involving older adults demonstrated significant improvements in sleep duration, and reduced insomnia, after eight weeks of treatment with magnesium. Additionally, meta-analyses suggest that magnesium may facilitate quicker sleep onset.
Although potentially useful for improving sleep, this does not indicate that every individual should immediately begin using high dose magnesium supplements. Prioritize addressing the underlying causes of low intake.
Error #2: Relying Solely on Blood Testing
Some individuals assume a blood test will accurately measure magnesium status. Unfortunately, only approximately 1% of magnesium exists within the bloodstream. The majority is stored within bone and soft tissue. As a result, blood magnesium levels are very tightly regulated, making it difficult to obtain an accurate representation of total magnesium status via blood tests. Therefore, instead of relying solely on testing, emphasize achieving recommended dietary intake.
Recommended Daily Intake
- Men: 420 mg/d
- Women: 320 mg/d
Most adults fall short of this recommended intake, largely due to the fact that the current American diet consists primarily of highly processed food products that contain little to no magnesium.
Best Dietary Sources
Focus on incorporating the following whole food sources into your diet:
- Leafy greens (spinach, chard)
- Nuts and seeds
- Legumes (black beans, lentils)
- Whole grains
- Avocados
- Dark chocolate (in moderation)
Each of the above mentioned foods provide magnesium, along with fiber, antioxidants and other beneficial nutrients.
When to Use a Magnesium Supplement
Magnesium supplements should only be used to support a healthy diet, and not replace it. Some individuals may experience difficulty in obtaining sufficient magnesium from their diet, despite their consumption of a healthy diet. In such instances, a low dose (approximately 30% of the recommended daily intake) magnesium supplement may be helpful in filling the nutritional gap.
Be Cautious When Interpreting Magnesium Supplement Labels
A label indicating "400 mg magnesium oxide," does not necessarily imply that you are receiving 400 mg of magnesium. Magnesium oxide is poorly absorbed.
Popular forms of magnesium include:
- Magnesium Oxide: Contains a high amount of elemental magnesium, but is poorly absorbed.
- Magnesium Citrate: More readily absorbed by the body than magnesium oxide; however, contains less elemental magnesium, and may produce gastrointestinal side effects.
- Magnesium L-Threonic Acid: Sells itself as a product that can support brain health; however, limited evidence exists regarding the efficacy of this form of magnesium in humans.
- Magnesium Glycinate and Taurine: Both forms are well absorbed, and tend to be easier on the digestive system.
Summary
Magnesium is important, and most people do not get enough. Improving dietary intake should be the primary method of increasing magnesium. Foods rich in magnesium can contribute to improved cardiovascular function, brain function, and sleep. Although supplements may help to support the nutritional gaps in the diet, they should only be taken in conjunction with a healthy diet.