While a variety of magnesium supplements are available, not all of them effectively increase RBC (red blood cell) magnesium levels. For instance, while magnesium oxide is the most extensively researched form, its absorption rate is relatively low. Bøhmer T, Røseth A, Holm H, Weberg-Teigen S, Wahl L. Bioavailability of oral magnesium supplementation in female students evaluated from elimination of magnesium in 24-hour urine. Magnes Trace Elem. 1990;9(5):272-278. Askari M, Mozaffari H, Jafari A, Ghanbari M, Darooghegi Mofrad M. The effects of magnesium supplementation on obesity measures in adults: a systematic review and dose-response meta-analysis of randomized controlled trials [published online ahead of print, 2020 Jul 11]. Crit Rev Food Sci Nutr. 2020;1-17. doi:10.1080/10408398.2020.1790498 Insulin, a hormone secreted by the pancreas in response to blood sugar levels, is regulated by magnesium. Magnesium plays a crucial role in controlling the release of insulin and maintaining blood sugar regulation. It is instrumental in keeping your body sensitive to insulin and preventing insulin resistance. In an acidic bodily environment, the system typically employs several mechanisms to counteract the acidity. One of these involves the release of alkaline minerals such as calcium and magnesium from bone tissue. These minerals serve as buffers to counter the surplus acid and uphold the body’s pH in a balanced range. Regrettably, this process can also result in a reduction of magnesium levels.

It depends on how deficient you are and your individual magnesium needs. If you’re under more physical or emotional stress, you may need more than an average person. Physical stressors include exercise and physical jobs. Vitamin D supplementation (which also helps with sleep) may also increase magnesium needs. In one study, people who took 450 mg per day experienced a significant decrease in systolic and diastolic blood pressure. BioOptimizers’ extensive magnesium blend is promising, observes Dr. Anderson, especially since it’s paired with a humic and fulvic acid blend which can help with absorption. “But what I don’t like is that I have no idea how much of each one of those forms of magnesium is in there,” she notes, explaining that selecting the right form of magnesium in the right amounts is crucial for achieving desired goals. Grases G, Pérez-Castelló JA, Sanchis P, et al. Anxiety and stress among science students. Study of calcium and magnesium alterations. Magnes Res. 2006;19(2):102-106.

Nine Warning Signs Of Magnesium Deficiency

Consider the impact and interactions of medications on magnesium levels, such as diuretics, antibiotics, and oral contraceptives. If you’re on medication, always speak to your doctor before introducing supplements. Takaya J, Higashino H, Kobayashi Y. Intracellular magnesium and resistance. Magnes Res. 2004;17(2):126-136 To boost mood and promote a healthy stress response, it is best to use a combination of forms of magnesium combined with vitamin B6. Studies have confirmed that magnesium with organic acid salt (e.g. citrate and malate) or amino acids (e.g. taurate, glycinate, and sucrosomial) are significantly better absorbed than inorganic salts (oxide, chloride, and sulfate). Also, these different forms are absorbed into different tissues, with taurate, malate, and citrate being the most beneficial for the nervous system Magnesium participates in over 300 enzymatic reactions, many of which are linked to the synthesis of your steroid hormones. Additionally, magnesium plays a pivotal role in activating hormone receptors, facilitating the binding of steroid hormones to their respective receptors. This process is crucial for the effective functioning of your hormonal system. Asemi Z, Karamali M, Jamilian M, et al. Magnesium supplementation affects metabolic status and pregnancy outcomes in gestational diabetes: a randomized, double-blind, placebo-controlled trial. Am J Clin Nutr. 2015;102(1):222-229. doi:10.3945/ajcn.114.098616

Nielsen FH. Magnesium deficiency and increased inflammation: current perspectives. J Inflamm Res. 2018;11:25-34. Published 2018 Jan 18. doi:10.2147/JIR.S136742 Athletes who supplemented with magnesium for four weeks had faster running, cycling and swimming times during a triathlon. They also experienced reductions in insulin and stress hormone levels Improves Sleep Quality. In a small clinical trial involving 46 elderly subjects with insomnia,[17] 500 mg of daily magnesium supplement reduced insomnia scores, sleep latency, and cortisol. Subjects also had more serum melatonin, slept deeper, and were less likely to wake up in the middle of the night. Because processing vitamin D requires a lot of magnesium, taking large doses (>4000 IU/day) of vitamin D for months or years can deplete magnesium. Animal studies also suggest that taking high doses increases the amount of magnesium in your urine, leading to depletion.

Why Your Body Needs Magnesium?

Moslehi N, Vafa M, Rahimi-Foroushani A, Golestan B. Effects of oral magnesium supplementation on inflammatory markers in middle-aged overweight women. J Res Med Sci. 2012;17(7):607-614. Magnesium plays a crucial role in preventing insulin resistance, and many people with metabolic syndrome are deficient. As magnesium supports the brain and cardiac functions, it also strengthens the bones and muscles that keep the immune system strong. Magnesium is also considered to be a hormone regulator as low levels of this can contribute to menopausal symptoms.