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You can't sleep. You're anxious. Your muscles cramp. You have headaches, palpitations, and constipation. Your blood pressure is creeping up. Your doctor runs labs. Everything is "normal." Including your serum magnesium. Here's the problem: serum magnesium is a terrible marker. Only 1% of your body's magnesium is in your blood. The rest is in bones, muscles, and cells. Your body maintains blood magnesium levels at all costs, pulling from tissues to keep serum levels normal. By the time serum magnesium drops, you're severely depleted. Magnesium is required for over 300 enzymatic reactions in your body. It regulates sleep, mood, muscle function, blood pressure, blood sugar, and energy production. Deficiency is epidemic, affecting 50-70% of Americans due to soil depletion, processed foods, stress, and medications. Supplementation works, but not all magnesium is equal. There are seven main forms, each with different absorption, uses, and effects.
Magnesium deficiency is widespread despite being one of the most important minerals for human health. Several factors drive this:
Soil depletion: Modern industrial agriculture has stripped soils of minerals. Food grown today contains 30-50% less magnesium than food grown 50 years ago. Even if you eat vegetables, you're getting less magnesium than previous generations.
Processed foods: Refining removes magnesium. White flour has 80% less magnesium than whole wheat. White rice has 75% less than brown rice. The modern diet is built on refined grains, sugar, and processed foods, all low in magnesium.
Stress: Stress depletes magnesium. Cortisol increases urinary magnesium excretion. Chronic stress creates a vicious cycle: stress depletes magnesium, magnesium deficiency worsens stress response.
Medications: Proton pump inhibitors (Prilosec, Nexium), diuretics, and antibiotics all deplete magnesium.
Alcohol and caffeine: Both increase magnesium excretion through urine.
Symptoms of deficiency are widespread but non-specific: insomnia (magnesium is required for GABA function and melatonin production), anxiety and irritability (magnesium regulates neurotransmitters and HPA axis), muscle cramps and spasms (magnesium regulates calcium and muscle contraction), headaches and migraines (magnesium deficiency is implicated in migraine pathophysiology), constipation (magnesium relaxes smooth muscle in the intestines), high blood pressure (magnesium regulates vascular tone), heart palpitations (magnesium stabilizes cardiac rhythm), and insulin resistance (magnesium is required for insulin signaling).
If you have three or more of these symptoms, magnesium deficiency is likely.
Not all magnesium supplements are equal. Different forms have different absorption rates, tissue distribution, and effects.
Magnesium glycinate: Magnesium bound to glycine (an amino acid). This is the most bioavailable and well-tolerated form. Glycine itself is calming and supports sleep. Use for general supplementation, sleep, anxiety, and muscle relaxation. Dosage: 200-400mg before bed. Does not cause diarrhea at typical doses.
Magnesium threonate: Magnesium bound to threonic acid, a metabolite of vitamin C. This form crosses the blood-brain barrier better than other forms, making it ideal for cognitive function and neurological support. Use for memory, focus, brain fog, ADHD, and neurodegenerative disease prevention. Dosage: 1,000-2,000mg (144-288mg elemental magnesium) daily. Published research by Slutsky and colleagues in Neuron (2010) showed magnesium threonate improved memory and cognitive function in animal models.
Magnesium taurate: Magnesium bound to taurine (an amino acid). Taurine supports cardiovascular function, so this form is ideal for heart health, blood pressure, and arrhythmias. Dosage: 125-500mg daily.
Magnesium citrate: Magnesium bound to citric acid. Moderate absorption, but it has a strong laxative effect. Use for constipation or occasional bowel support. Not ideal for daily general supplementation. Dosage: 200-400mg as needed.
Magnesium malate: Magnesium bound to malic acid. Malic acid is involved in energy production (Krebs cycle), so this form is energizing. Use for fatigue, fibromyalgia, and chronic fatigue syndrome. Dosage: 300-600mg daily, taken in the morning (may be too stimulating at night).
Magnesium oxide: The cheapest and most common form in generic supplements. Very low bioavailability (only 4% absorbed). Acts primarily as a laxative. Not recommended for supplementation unless the goal is bowel movement.
Magnesium chloride: Often used in topical forms (magnesium oil, bath flakes). Absorbed through skin, bypassing the digestive system. Use for muscle soreness, cramps, and transdermal supplementation. Spray on skin or add to baths.
Choose the form based on your primary goal. For general use, magnesium glycinate is best.
Standard serum magnesium tests are inadequate. Better options include RBC (red blood cell) magnesium, which measures intracellular magnesium and is a better indicator of true status, and ionized magnesium, which measures the active, unbound form (rarely ordered but most accurate).
Most people don't need testing. If you have symptoms of deficiency and eat a standard modern diet, assume deficiency and supplement.
Dosing: RDA for magnesium is 400-420mg for men, 310-320mg for women. This is the bare minimum to prevent overt deficiency. Optimal intake is likely higher, 400-600mg daily from food and supplements combined.
Supplementation: Start with 200mg daily (glycinate form) and increase to 400-600mg as tolerated. Split doses (morning and evening) if taking more than 400mg.
Side effects: The main side effect is diarrhea (loose stools). If this occurs, reduce dose or switch forms (glycinate and threonate cause less GI upset than citrate or oxide).
Food sources: Pumpkin seeds, almonds, spinach, black beans, dark chocolate, avocado, and whole grains. Eating magnesium-rich foods is ideal, but most people need supplementation to reach optimal levels.
Magnesium supplementation has strong evidence for several conditions:
Insomnia: Magnesium glycinate 200-400mg before bed improves sleep quality and duration. Abbasi and colleagues published research in Journal of Research in Medical Sciences (2012) showing magnesium supplementation improved sleep quality and reduced insomnia in elderly patients.
Anxiety: Magnesium deficiency is common in anxiety disorders. Supplementation reduces anxiety symptoms. Boyle and colleagues reviewed evidence in Nutrients (2017), concluding that magnesium supplementation has anxiolytic effects.
Migraines: Magnesium deficiency is implicated in migraine pathophysiology. Supplementation reduces migraine frequency and severity. Mauskop published extensively on this in Expert Review of Neurotherapeutics (2016).
Hypertension: Magnesium supplementation lowers blood pressure. A 2016 meta-analysis by Zhang and colleagues in Hypertension found that magnesium supplementation (300-1,000mg daily) significantly reduced blood pressure in people with hypertension or pre-hypertension.
Type 2 diabetes and insulin resistance: Magnesium is required for insulin signaling. Deficiency impairs glucose metabolism. Supplementation improves insulin sensitivity. Mooren and colleagues published research in Diabetes, Obesity and Metabolism (2011).
Constipation: Magnesium citrate or oxide (200-400mg) relieves constipation by drawing water into the intestines and relaxing smooth muscle.
Magnesium is the most important mineral you're probably not getting enough of. It's required for hundreds of enzymatic reactions, regulates sleep, mood, muscle function, blood pressure, and blood sugar. Deficiency is epidemic, driven by soil depletion, processed foods, stress, and medications. Symptoms are widespread but often dismissed: insomnia, anxiety, muscle cramps, headaches, palpitations, constipation. Supplementation works, but form matters. Magnesium glycinate is the best general-use form (well-absorbed, calming, no diarrhea). Threonate for cognitive function. Taurate for heart health. Citrate for constipation. Malate for energy. Dosage: 200-600mg daily, depending on symptoms and tolerance. Start low, build up. Most people notice improvement within 1-2 weeks. Magnesium is cheap, safe, and effective. If you're only going to take one supplement, make it magnesium.
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