Magnesium Deficiency and Supplementation

Magnesium Glycinate is made up of Magnesium, an essential mineral, and glycine, a nonessential amino acid.  It is considered an electrolyte. Electrolytes, such as magnesium, potassium, sodium, chloride and others, are responsible for the electrical activity in the body and without them your body could not function properly.

This vital nutrient plays a fundamental role in a cellular function as well as bone formation, potassium and calcium balance, cardiac and musculoskeletal function, neurochemical transmission and insulin secretion, as well as synthesis of carbs, protein, lipids and nucleic acid. It is easy to absorb and it is a critical mineral element required as a cofactor in more than 300 enzymes. This type of Magnesium, glycinate, is less likely to cause a laxative effect as others provide. Magnesium Glycinate provides the highest absorption and bioavailability, making it ideal to address deficiencies.

More than 80% of the US population is deficient in Magnesium, and particularly women during pregnancy. There are many causes for this deficiency. One of the major causes is a growing problem of produce that comes from soil that is depleted of vital nutrients. This is why most people should be supplementing magnesium. Alcohol consumption and diuretics also deplete the minerals and vitamins in your body. Gastrointestinal disturbances (diarrhea), corticosteroids, estrogens imbalance and use of certain medications can also lead to magnesium deficiency.

Deficiency symptoms can include: Vomiting, nausea, loss of appetite, constipation, weakness and fatigue, headache, muscle aches and stiffness, hypertension, insomnia, restless leg syndrome, muscle spasms, temporomandibular joint pain, numbness, tingling, anxiety, worsened PMS symptoms, mood swings, tooth cavities, abnormal heart rhythms and increased cortisol levels (the hormone which controls stress and anxiety levels).

Since such deficiency has almost identical symptoms to fibromyalgia one can even be misdiagnosed. As well, those who do suffer from Fibromyalgia can often experience some relief of symptoms by supplementing it. 

The problem with identifying any deficiency is that measuring blood levels can be inaccurate since 50% to 60% of magnesium is present in the bones and most of the rest in soft tissues and less than 1% is in blood serum.

Supplementing with Magnesium has numerous benefits in the body:

• Improved muscle movement and hormone production.
• Neutralizing of overactive stomach acids and
• Helps to regulate bowel movement and relieve constipation.
• Eases muscle spasms and muscle tension.
• Helps in regulating blood pressure and cardiac rhythm.
• Improves glucose metabolism and insulin activity.

Approximately 30% to 40% of the dietary magnesium consumed is typically absorbed by the body. The following foods are found to carry the most Magnesium for consumption: Nuts and seeds (such as almonds, cashews, brazil nuts, pumpkin seeds, sesame seeds), some beans (black beans, edamame), spinach, swiss chard, artichokes, squash, avocado, potato, banana, salmon, seaweed, basil, cocoa powder, figs, mackerel fish, brown rice and quinoa.

Nutrients don’t work alone, so it is very important to balance your calcium, magnesium and potassium levels. Vitamin D should be taken concurrently in order to maximize absorption of both nutrients. Also consider taking calcium and Vitamin K2 together as all work synergistically with one another.

The usual optimal dosage is around 400mg or higher. Consult your healthcare provider so you can too benefit from this important mineral.

Veronika – Medical Product Specialist