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I wouldn’t be too surprised to hear you’re taking Calcium supplements? I would, however, be surprised if you said you’re taking Magnesium supplements! But why aren’t you?
Generally, we think we need to take Calcium to keep strong, healthy bones and teeth. We’re often directed by our doctors to make sure we get enough Calcium to prevent osteoporosis. Even food companies jump in, touting milks and other products that are high in Calcium for growing kids. Heck! There’s even Calcium gummies! Don’t get me started on gummy vitamins, though.
Here’s the problem…like many things in the body, Calcium and Magnesium have to be BALANCED for your body to function correctly. Upset that balance, and problems arise.
How does Magnesium work?
Magnesium is generally found inside your cells, and Calcium is generally found outside your cells. They resist each other, keeping a normal pressure inside your cells. As the body requires, a chemical messenger is sent to the cells to tell it to activate. This chemical messenger essentially tells the cell to let in Calcium. When it does, the cell reacts (or in the case of muscle cells, contracts). After the work is done, the Magnesium pushes out the Calcium, and allows the cell to relax – preparing for the next time it’s asked to do more work. [27]
Make a fist and squeeze really hard. That’s the result of Calcium.
Now, relax your hand. That’s the result of Magnesium.
Muscle function is a great example of how Calcium and Magnesium work. Muscle cells are found in your skeletal muscles to help you perform voluntary movement, but also in your heart (cardiac muscle cells) and your arteries and organs (smooth muscle cells) to perform involuntary movement.
Here’s another example. Ever hear of Milk of Magnesia? You take it when you need to poop. Why? Because it relaxes your bowels.
If you’re on a typical western diet, you’ll likely have high blood pressure, and your doctor may have prescribed you a Calcium Channel Blocker medication. Why on earth would he or she want to block calcium, especially when they tell you you’re not getting enough? Because, when Calcium gets into the cells of your artery walls, it causes them to contract. This restricts blood flow, and in turn, makes your heart pump harder – increasing your blood pressure. By chemically blocking the calcium channel, the cells don’t contract as much (notice I didn’t say “relax”), and that “opens up the pipe” for oxygen and nutrients to get through. But guess what naturally blocks that calcium channel…Magnesium! Why don’t they just give you Magnesium? Because it’s a natural substance, and you can’t patent things found in nature. That, and Magnesium isn’t an FDA approved treatment for high blood pressure. Just as a side note, those Calcium Channel Blockers don’t just “block” the channel for Calcium to enter the cell – they destroy it.
What does Magnesium do?
Here’s why you should be concerned. Magnesium is mandatory for the metabolism of Calcium, Potassium, Phosphorous, Zinc, Copper, Iron, Sodium, Led, Cadmium, Hydrochloric Acid, Acetylcholine and Nitric Oxide (to name just a few), and plays a crucial role in over 300 physiological functions in the body [4] [5] [6] [22]:
| Key Magnesium Functions | |||
| Metabolic Processes |
Protein Synthesis |
Cellular Membrane Integrity |
Carbohydrate Metabolism |
| Nervous Tissue Condition |
Enzymatic Activation |
Muscle Contraction |
Fat Metabolism |
| Hormone Secretion |
Regulating Blood Sugar Levels |
Regulating Blood Pressure |
Cellular Energy Expenditure |
| Making Bone |
Making DNA/RNA |
Tissue Function |
Mineral Absorption |
Why should I care about Magnesium?
With all the biomechanical tasks Magnesium is critical for, there’s no wonder a deficiency in Magnesium is commonly associated with a great number of illnesses and even death [7] [8] [9] [10] [11] [21]
| Issues Commonly Associated with Magnesium Imbalance | |||
| Cardiovascular Disease |
Diabetes | Pre-Eclampsia/ Eclampsia |
Tooth Cavities |
| Sickle Cell Disease |
Chronic Alcoholism |
Type 2 Diabetes |
Impotence |
| Metabolic Syndrome |
Elevated C-Reactive Protein |
Hypertension (High Blood Pressure) |
Muscle Weakness |
| Atherosclerotic Vascular Disease |
Sudden Cardiac Death |
Osteoporosis | Chronic Diarrhea |
| Migraine Headache |
Asthma | Colon Cancer |
Muscle Cramps |
| Mood Swings |
Kidney Damage |
Liver Damage |
Hungry Bone Syndrome |
| Glaucoma | Alzheimer’s Disease |
Nutrient Deficiencies |
Recurrent Bacteria/Fungal Infections |
| Restless Leg Syndrome |
Worsened PMS Symptoms |
Behavior Disorders |
Insomnia |
| Other Inflammatory Diseases |
Poor Memory |
Reduced Learning |
Ischemic Chest Pain (Angina) |
| Soft-Tissue Calcium Build-up |
Arrhythmias | Attention Deficit Hyperactivity Disorder |
Heart Disease |
Interesting note: as your Magnesium serum levels (amount of Mg in your blood) go down, your body will compensate by pulling it out of your bones (where Mg is stored). This is likely why people get osteoporosis – because your body tries to balance out the high levels of Calcium.
How do I know I’m deficient in Magnesium?
Because Magnesium is predominately found within the cells, it can be hard to “test” for deficiencies through blood work; so diagnosis of Magnesium deficiencies should predominately be based on clinical symptoms [12] [13] [14] [15]
| Low Magnesium Symptoms | |||
| Loss of Appetite |
Nausea | Vomiting | Muscle Fatigue |
| Muscle Weakness |
Personality Changes |
Tingling | Cramps |
| Seizures | Abnormal Heart Rhythm |
Numbness | Chest Pain |
| Reduced Sleep |
Muscle Aches |
Increased Anxiety |
Blood Sugar Irregularities |
| Migraines | Joint Pain |
Headaches | Acid Reflux (Low Stomach Acid) |
| Muscle Twitching |
Trouble Concentrating |
Elevated Blood Pressure |
Asthma |
Why would my Magnesium levels be low?
The number one cause is poor diet! We eat too few of the foods we should be (veggies and healthy fats), and too much of the foods and drinks we shouldn’t be (processed foods and drinks). Eating a lot of fast foods and drinking too much alcohol, sodas and coffee is a quick way to flush your system of Magnesium [16]. Some argue it’s even the over farming that leads to soils raped of vital nutrients. As a guide, teens and adults should be consuming between 300 and 400 milligrams per day. [17] But those are minimum amounts, for healthy individuals. If you’re battling with the symptoms above, you may need to supplement in the interim with more to help your body recover from years of constant stress. Which is another reason you may be low on Magnesium – stress. Stress keeps your body in a state of tension, ready to run from that tiger (or in this century – our boss). Remember the clenched fist example from above? If you constantly feel like someone’s ringing your neck, or you wanna haul off and punch someone…you may just need some extra Magnesium in your diet. Magnesium reduces stress by reducing Cortisol and Adrenaline. Also, if you’re taking any number of cholesterol, blood pressure, and acid reflux medications (including over the counter anti-acids), as they will also deplete your Magnesium levels, since in order to absorb Magnesium you need Vitamin D and an acidic stomach. [25]
How can I prevent Magnesium deficiency?
You can maintain a healthy level of Magnesium in your body by consuming healthy foods. Leafy green veggies are the best, as Magnesium is the central component to chlorophyll, but here are some other examples: [18] [19] [20]
| Foods High in Magnesium | |||
| Spinach (157mg per 1 cup) |
Black Beans (120mg per 1 cup) |
Almonds (97mg per 1/4 cup) |
Cashews (91mg per 1/4 cup) |
| Potatoes (85mg per large) |
Pumpkin Seeds (42mg per 1/4 cup) |
Avocados (58mg per) |
Bananas (37mg per) |
| Broccoli (32mg per 1 cup) |
Brussel’s Sprouts (32mg per 1 cup) |
Dark Chocolate (176mg per 3.5oz) |
Figs (50mg per 1/2 cup) |
| Yogurt (50mg per 1 cup) |
Swiss Chard (150mg per cup) |
Leafy Greens | Peanuts (168mg per 2.5oz) |
Concentrate on consuming foods that have Magnesium occurring naturally, and avoid fortified foods.
Should I take a Magnesium supplement?
Finally, you may want to supplement your healthy diet with some Magnesium. Now, the only reason you’d want to consider supplementing is if you’re not getting enough in your daily diet. However, if you’re consuming a Heading Healthy diet, you should be fine. That said, if you are deficient, supplementing is a great way of jump starting your recovery. It’s also a quick way to see if some of your symptoms go away. Just remember, in order to absorb Magnesium effectively, you’ll need adequate amounts of Vitamin D (and with it Vitamin K). [26]
If you do decide to supplement, just know that you can overdo it. The FDA recommends an upper limit of 350mg of supplementing Magnesium in addition to the 400mg of their Recommended Daily Allowance (RDA). From my research, I’ve seen the general consensus being to stay around 400mg per day in supplement form – and not to exceed 600mg at a time. In healthy individuals, excess Magnesium can be excreted by the kidneys through the urine. If you get a case of the “runs” or some stomach cramping, chances are you took too much.
When you look for supplements, remember to do your homework. Some supplements can have impurities and toxins, which you’re trying to stay away from. It’s important to get them from trusted sources. Here are the Top 4 Magnesium Supplements we recommend. [23] [24] [28]
 |
 |
|
| Magnesium Glycinate | Magnesium Malate | |
| Relaxing and Calming | Energizing | |
| Magnesium Glycinate is considered ideal for correcting deficiencies and helping with sleep disorders. It’s also good for having a relaxing/calming effect, relieving chronic pain (including nerve pain) and for healing leaky gut. All this while being less likely to cause laxative effects. | Magnesium Malate is used in the cellular energy cycle and aids in the production of ATP, making it ideal for individuals who work out or are highly active. It can also help with muscle pain (fibromyalgia) and fatigue. | |
  |
  |
|
| Magnesium Threonate | Magnesium Orotate | |
| Anxiety and Memory | Heart Health | |
| Magnesium Threonate has been shown in studies to be beneficial for mental health, and to individuals in the treatment of brain injuries, PTSD, depression, neurological conditions and anxiety. | Magnesium Orotate quickly penetrates cellular membranes, so it’s great for cellular and cardiovascular health. It’s also used in the body to create DNA and RNA. |
Be careful when consuming other Magnesium supplements – as they can cause a laxative effect, are less bioavailable, have poor absorption rates, and may even cause iron dysregulation (or other health issues). A few of the common ones are:
- Magnesium Citrate, which can interfere with the copper carrying enzyme in your body and cause a laxative effect
- Magnesium Chloride, which is good for metabolic function and detoxing, but only has a 12% bioavailability and is very potent
- Magnesium Oxide, which is okay in doses throughout the day, but has low bioavailability
- Magnesium Sulfate has not been show to be beneficial at all, but is great in Epson baths – do not consume orally
As always, consult with your doctor!
What’s the bottom line about Magnesium?
You’re probably low in Magnesium which could be negatively impacting your cellular health and contributing to your mental and physical fatigue. Optimize your health by following a nutrition plan rich in healthy fats, moderate proteins, and lots of whole organic vegetables. Supplement when needed and always remember that life is about balance.
For a list of other supplements and products recommended by Heading Healthy, please visit our Recommendations Page.
Don’t know where to start? Check out our Heading Healthy Road Map!
[1], [3], [8] https://www.ncbi.nlm.nih.gov/pubmed/22364157
[2], [15], [19] https://www.healthline.com/nutrition/magnesium-deficiency-symptoms
[4], [14] https://draxe.com/9-signs-magnesium-deficiency/
[5], [13], [17] https://ods.od.nih.gov/factsheets/Magnesium-Consumer/
[6], [7] https://www.ncbi.nlm.nih.gov/pubmed/14766364
[9] https://www.ncbi.nlm.nih.gov/pubmed/26322160
[10], [16] https://www.ncbi.nlm.nih.gov/pubmed/11425281
[11], [24], [28] https://draxe.com/magnesium-supplements/
[12] https://www.ncbi.nlm.nih.gov/pubmed/25675723
[18] https://draxe.com/magnesium-deficient-top-10-magnesium-rich-foods-must-eating/
[20] https://www.youtube.com/watch?v=uwYj50FR8NM
[21] [25] [26] https://www.youtube.com/watch?v=m3DvyRrJDYE
[22] https://www.youtube.com/watch?v=1ujevUNrlSM
[23] https://www.youtube.com/watch?v=PgrJ7X8uRT0
[27] https://www.youtube.com/watch?v=5guQwhRhV60
Featured Photo by chuttersnap on Unsplash
