Should you be taking Magnesium?

Magnesium is an essential nutrient, found in many foods.  It is used in the body for DNA synthesis, energy production, bone health and blood pressure regulation.  It is generally used as it is consumed, but can be stored in the musculoskeletal system.

It acts as an anti inflammatory throughout the body; lower magnesium levels lower the body's pain threshold, meaning pain levels generally rise.  Persistently low magnesium levels are associated with reduced energy production.

Do I need to take magnesium?

Studies show between 20 & 40% of the general population are deficient in magnesium. This is partly due to processed foods being generally lower in nutrients; partly due to a lowering of magnesium in soils, meaning that even naturally grown foods have a lower amount than in the past

Also because many people use medications such as omeprazole and Gaviscon, which can limit the bowel’s ability to absorb nutrients from the diet.

However, there is a difference between deficient and sub optimal. Some studies have shown that in populations with common magnesium deficiency symptoms, up to 100% of people have sub optimal levels.

What are the symptoms of magnesium deficiency?

They are many, and common! Those which affect the MSK system are generalised aches and pains (magnesium deficiency can be common in those with fibromyalgia). Interestingly, sciatica is also a common symptom of magnesium deficiency, as are muscle cramps – think restless legs at night. Depression, low mood, anxiety, broken sleep and fatigue are also common symptoms.

What type of magnesium should I take?

So what type of magnesium should you take? Magnesium citrate is the most bioavailable (i.e. the most easily used by your body) form of magnesium on the market, and is generally considered the best for general magnesium deficiency. It can be taken any time of the day. I would recommend starting with this type. If you really cannot tolerate it, then try another form. Magnesium glycinate is relatively commonly available, and doesn’t have the laxative properties at higher doses which magnesium citrate can have. This type is better if your symptoms are more night time/sleep related, and it is recommended to take it at night. Magnesium malate is better for aches and pains, and for giving energy. It is also highly bioavailable. It is better taken in the morning (it may well keep you up if you take it at night!) and sometimes comes combined with magnesium citrate.

Dietary sources of magnesium include bananas, salmon, broccoli, spinach, almonds, avocado, sesame and pumpkin seeds. However, most of us do need to consider supplementing.

How much magnesium should I be taking?

The daily magnesium dose should be about 450mg daily. This should be in split doses. Start taking one dose of approx. 150mg in the morning. After a couple of weeks, add a second 150mg dose in the evening. After another couple of weeks, add a third 150mg dose at lunchtime. If at any time you start to get loose bowels, stop all doses until your bowels firm up, then drop the dose back down to one 150mg daily, and build up more slowly.

The key thing to remember is that you MUST have enough vitamin B6 in your body to be able to absorb the magnesium. Otherwise it will sail straight through you! I’d recommend taking a separate B vitamin supplement (or multivit with a decent B vitamin level). The vitamin B6 dose should be between 15 & 30mg daily. Remember that B vitamins mostly come from animal products, so do consider supplementing if you choose a vegetarian/vegan diet.

So I hope that's helpful. On balance, I would recommend taking magnesium if you have any of these symptoms.  I have seen patients have significantly less aches and pains, and muscle cramps when on regular magnesium.  Just be aware of building up slowly to avoid any bowel symptoms. 

Do please ask if you need any more advice.