MAGNESIUM: ARE YOU TAKING THE RIGHT TYPE FOR YOU?
Magnesium plays a role in over 300 cellular reactions in the human body. This mineral is used in the production of ATP synthase, which is needed for energy synthesis and therefore beneficial when there is mitochondrial dysfunction occurring.
Why do I need magnesium?
Magnesium is required for the synthesis of DNA, RNA, and protein, as well as muscle contraction. It is an essential nutrient in fatty acid synthesis, which plays a significant role in healthy aging. Together with vitamin B6, magnesium is an important cofactor for amino acid production. This mineral is necessary for the proper metabolism of catecholamines such as dopamine and epinephrine, affecting mood. Deficiency in magnesium can result in impaired production of DHEA, which is the precursor to adrenal and sex hormones. In children, magnesium has been used to help with growing pains and support bones.
Why is magnesium referred to as a “girl’s best friend?”
In women with menstrual cramps, magnesium has been shown to have antispasmodic activity and is effective for pain relief. It relaxes uterine muscles and inhibits the synthesis of PGE2 (prostaglandins).
Fun fact: it’s being suggested that craving chocolate during menstruation is due to a magnesium deficiency! Furthermore, studies have shown that women with unexplained infertility often have magnesium deficiency.
In my private practice, I often use magnesium as a simple tool to obtain a calming effect, regulate bowel movements, clear skin, and decrease nervousness and insomnia. Magnesium deficiencies can cause constipation and behavioral issues. There are various conditions that make us more prone to magnesium deficiency. For example, when we undergo stress, there is often a depletion of intracellular magnesium that occurs. Certain medications, such as proton pump inhibitors, if taken for prolonged periods of time can also lead to magnesium deficiencies.
Can you give us a breakdown of the different types of magnesium?
When it comes to supplementing with magnesium, it’s important to be aware that different forms exist. Below, I will briefly touch on a few of the most popular forms of magnesium and some of their effects:
Magnesium citrate:
To address constipation and help with elimination of toxins that often result in skin issues
Used in the prevention and treatment of osteoporosis
Prevents renal stone formation
Magnesium glycinate
Relaxes muscles
Helps with angina
Magnesium malate
Reduces anxiety by targeting the COMT enzyme that is used to degrade catecholamines
Helps with sleep
Helps with focus and used in cases of ADHD
Magnesium threonate
Provides brain/ neuronal protection from glutamate excitotoxicity
Magnesium oxide
Supports bladder health
Used for conditions such as recurrent cystitis
Magnesium sulfate
Epsom salt baths are a potent source of magnesium sulfate. Helps with restless leg and overall muscle relaxation.
Sometimes used in IV form to help with muscle cramps and migraines.
Magnesium chloride
This form of magnesium is often used in IVs to help with all sorts of conditions such as hypertension, dysmenorrhea, addiction detox, and plain relaxation.
Magnesium is available in many forms and through many sources. Some dietary sources of magnesium include: whole grains, fish, dark leafy greens, nuts and seeds. While magnesium is a mineral that is used to support many functions of human physiology, it is important to note that supplementing with magnesium is not for everyone, and adverse effects can occur. Please consult a medical professional to better understand if magnesium can help you.
Posted on behalf of Dr. Jasmine Talei
