Back a number of years ago an ER doc we were having dinner with informed me that all taking magnesium had to offer me was diarrhea. Since then I have learned a few things… ER doctors might not be my best source of nutritional advice, and not only will it get rid of my muscle twitches during marathon training, but there is a lot of research to support its importance to our overall health.

According to Dr. Rhonda Patrick, an expert in biomedical science, longevity and optimizing health, over 45% of the US population is deficient in magnesium for three reasons:

reasons our magnesium levels are low:

1. Decreased consumption of green chlorophyll-containing vegetables: The Standard American Diet (SAD) is rich in foods that are high in energy and low in micronutrients. Only 2 1/2 cups of spinach/day are enough put our magnesium levels at a healthy level. Despite the fact that oat bran, for example, has more magnesium, there is greater absorption of magnesium when eating leafy greens, such as spinach.

2. Decreased absorption due to phylates: The magnesium in many foods (i.e. oat bran, legumes) is misleading. In these foods minerals are bound to phylates, and humans are unable to digest phytate, so phytate interferes with the absorption of minerals including magnesium. Also, minerals compete for digestive enzymes, so just 142 mg/day zinc has been shown to limit magnesium absorption.

3. Increased excretion through four key process: There are a few factors that can significantly affect an important magnesium reabsorption step that in turn increases excretion. First, each time we drink alcohol it doubles the excretion rate of magnesium. Second, those with either type 1 or type 2 diabetes have an increased rate of magnesium excretion due to kidney dysfunction. Third, gastrointestinal problems that result in diarrhea increase secretion. Finally, those of us that sweat a lot (i.e. exercise, sauna) lose some magnesium in our perspiration.

important role of magnesium:

Magnesium plays an important role in the critical nature of mitochondrial function, activation of enzymes, parathyroid hormone secretion, muscle and nerve function, and mitochondrial health (which is strongly connected to both our fitness performance and longevity). In addition, it is critical to maintaining healthy levels of potassium, while actively transporting sodium and potassium. It is found at high levels in the bones and soft tissue.

Here are the key benefits…

Helps mood
Increases energy
Decreases muscle aches and cramps
Reduces headaches
Reduces vascular calcifications, blood pressure, and arrhythmias

We have heard of all the benefits of Vitamin D, but without magnesium, Vitamin D is not really useful; by making sure we have enough magnesium we are optimizing the usefulness of Vitamin D (click here to refresh your memory on the benefits of Vitamin D). In fact, a person may suffer from vascular calcifications if their magnesium levels are low and they are taking Vitamin D supplements!

In addition to leafy greens, nuts and seeds are a good source of magnesium!

types of supplements and amounts:

Magnesium supplementation is low risk when you have normal kidney function.

Some magnesium supplements have better magnesium bioavailability than others. Avoid magnesium supplements that are enteric coated, because they are absorbed 67% less than non-enteric coated supplements. Data suggested lower bioavailability of magnesium citrate and oxide. That said, Dr. Attia points out that most people benefit from some amounts of either/both in their diet. He typically has patients take 400-500 milligrams (constipated individuals 800mg-2g) oxide/citrate. GI distress will negatively impact your magnesium levels, so back off on this form as needed! There are three types of magnesium that are more significantly absorbed: glycinate, magnesium lactate, and magnesium chloride. In addition to recommending the citrate/oxide, Dr. Attia adds about 300 mg of magnesium chloride (SlowMag ) taken in the morning. It is especially helpful for those who have muscle cramps and/or arrhythmias! Finally, at night, it is beneficial to take Magtein (L-threonate), which is less about the magnesium and more about what L-threonate does. The bottom line is it effectively transports magnesium into the brain where its clinically proven to support memory, focus, cognition, sleep and overall brain health.

The RDA value is based on the minimum amount of magnesium necessary in order to prevent severe diseases associated with magnesium deficiency. The recommended daily allowance for optimal magnesium is 420 mg for males and 320 mg for females. On the other hand, Dr Peter Attia and Dr James O’Keefe in their discussion on The Drive podcast #134 recommend seeking to get 2g/day when considering what you eat and supplementing. If you have bowel issues you’ve gone too high, back off a bit.

This is an update of a post from Feb 2019.

Wendy Dellis is a certified wellness coach. She joins years of training and work in the area of behavior change, experience as a fitness instructor and run club coordinator with a passion for adventure and people. She lives in Minnesota with her husband, Jay, and two sons.

The information contained on this page is for general information purposes only. Nothing here should be construed as medical or healthcare advice, but only topics for discussion. No physician-patient relationship exists; please consult your physician before making changes in diet or lifestyle.