Do I Need a Magnesium Supplement? Can I Get Enough Through Eating Healthy?
One of the most common questions that I get from my patients is should I take magnesium? And what forms of magnesium should I take? What dosing should I take? How do I even know if I need magnesium?
So, I want to really go into a deep dive with you in terms of understanding, what does magnesium do? What are the assorted forms? How do they function? How might they be beneficial to your health? And then also to give you some recommendations of how to consume magnesium on a daily basis.
Diminishing Magnesium Levels
So, first off, let me share with you an assortment of benefits that your body is going to experience by adding a daily magnesium supplement. Before we go into these benefits, it’s really important to know that about 98, 99% of us experience some degree of sub-optimal magnesium levels and this comes from an assortment of reasons.
One, our water sources are deficient in magnesium. Where we used to drink mineral-dense water, our waters are now mineral lacking or are filtered. The minerals are filtered out and we’re not getting that in our water.
Then, the second thing that we see is that our fruit and vegetables, the plant-based nutrients that used to be plentiful in fruits and vegetables, we’ve seen a significant decrease in the magnesium levels in our soil that’s getting absorbed from our food sources.
So often, people think, “Oh, if I eat more fruits and veggies and maybe add some seeds and nuts, I’m going to increase my magnesium level.” But that is just not the case. And we know that science supports this in terms of assessing mineral levels and hair samples. And we can see it in soft tissue and even blood draws where we are not optimizing our magnesium.
Benefits of Optimal Magnesium Levels
So, the benefits of magnesium… we want to optimize magnesium because it is a critical compound that is needed and involved in over 600 different enzymatic reactions within your body. Some simple and some complex reactions, but all require optimized magnesium levels. And if we are in a deficient state, we’re just not able to achieve those enzymatic reactions, thereby creating deficiency within your body. Magnesium is one of seven essential macro minerals, so we need to make sure that we have that balanced and optimized.
Reduces Stress & Promotes Relaxation
And then, this is really one of my favorites, as far as benefits, magnesium actually positively affects our neurotransmitters and it really enhances and increases GABA, one of the most important neurotransmitters to reduce stress levels and promotes relaxation.
So, if you’re stressed out, magnesium is going to increase your GABA, calming your body down, but it’s not just your state of feeling emotionally balanced. You’re also going to get an actual balance between your parasympathetic and your sympathetic nervous system. That GABA enhancement will balance out our central nervous system. And so, if you’re dealing with any anxiety or panic attacks or elevated heart rate, that can really be powerful.
Supports an Overall Healthy Body
The other thing that is really impactful with magnesium is that it is an absolute necessary element to keep our body overall healthy. And it’s because it is a macro mineral, because it is utilized in over 600 enzymatic reactions. If you are deficient, any degree of deficiency in magnesium, you’re not really operating within a healthy body.
Manages Fluid Levels & Optimizes Digestion
Magnesium is also an electrolyte. And as an electrolyte, it is a critical compound to maintaining the right fluid balance. As a lymphatic therapist, I work with a lot of folks that are inflamed, holding fluid, and deal with lymphatic impairment. The magnesium has this amazing capacity to take fluid that’s sitting in what we call the interstitial space – that’s fluid in amongst our cells in between soft tissue and organ and glandular matter. And it can help articulate that, pulling that fluid out where it should be harboring itself and flushing that into the digestive process, which also supports our healthy bowel movements and process of our digestion. So, magnesium is really an underlying element in promoting your lymphatic system, as well as optimizing your digestive processes.
Promotes Metabolic Health & Better Sleep
The other thing that’s really, really important to understand with magnesium is magnesium will protect your metabolic health. This comes in the way of helping balance out neurotransmitters. It also comes in the way of supporting your nerve function, and actually aids in balancing the central nervous system, helping you sleep better, which promotes good, healthy metabolic health by promoting the lymphatic system – the detoxing of our brain, and keeping our brain optimized.
Helps Offset Protein Deficiency & Supports Bone Health
We also find that magnesium can offset protein deficiency and any type of oxidative stress on your body that might be causing subtle changes to your DNA or causing changes to your bone density. So, magnesium will help build up the protein stores in your body. These are metabolic proteins, we sometimes call them systemic proteins or systemic enzymes, proteolytic enzymes. Magnesium is needed for your body to naturally make serrapeptase and nattokinase and certain really powerful metabolic proteins.
We also see that magnesium can support the articulation of calcium to our bones and our nails and our teeth. If you experience any type of weakness in your nails, or you noticed you maybe have more dental carries, dental cavities from a lack of remineralization. Or maybe you’ve been diagnosed with osteoporosis or osteopenia, which is the scaling, you start with osteopenia, and then it progresses into osteoporosis. Both of those are reversible and can be greatly enhanced by adding magnesium into your body.
Enhances Muscle & Nerve Function
And the last and final thing that’s really important to understand with magnesium and some of the benefits that, overall, support your body is it can help enhance your muscle function and your nerve function. And there are certain forms of magnesium where we see this being more powerful.
Helps Key Nutrient Absorption & Assimilation
Here at Organixx, we have magnesium orotate added to our Mag 7 Complexx. And what I love about the orotate, that form of magnesium, is it is very helpful in helping your body enhance and convert the nutrients that you’re consuming and also producing in your body. It helps enhance your B12 and folic acid absorption and assimilation.
Magnesium can sometimes be the reason… I see some of my patients in what we’d say, or label as a subclinical anemia, or maybe they’re presenting with an inability for their body, the cells, to absorb iron effectively. So, if you are in an iron-deficient state or even notice your B12 levels are always low, it’s likely caused, the underlying element here, is that magnesium, the orotate form, is not in the most optimal levels.
A Full-Spectrum Magnesium Supplement Works Synergistically to Impact Multiple Body Systems
And this is where I want to highlight… one of the benefits that I love about our Magnesium 7 is you’re going to get seven assorted magnesium forms that are all going to work synergistically in different ways.
For instance, our malate, the magnesium malate, helps to promote digestive process and helps to enhance that electrolyte balance, which helps maintain our fluid levels. The other thing that we see is magnesium taurate is wonderful for blood sugar balance and promotes our heart health.
And so those are things just to think about when you are looking at purchasing or using a magnesium. You just don’t want a magnesium citrate, because you’re only going to be affecting the digestive process. You want a full spectrum of magnesium that will target assorted body systems as well, like magnesium glycinate. That has the most impact in increasing those GABA, the GABA neurotransmitter levels and helps balance our central nervous system, calming stress and easing the state of anxiety and restlessness.
When and How Much Magnesium to Take?
Now, when it comes to how much should I consume? That’s always a question. What I like to say is I want you to look at not so much the quantity, but when you’re consuming it. So with magnesium, because it’s needed in over 600 enzymatic reactions. One dose in the morning or one dose in the evening is just not going to be optimal. We want to have a steady stream of magnesium delivery so that your body at night and during the day can pull those nutrients and use that for the assorted enzymatic reactions that’s needed by your body in that day.
So, I recommend taking two capsules. That’s the dose that we recommend in Magnesium 7. Take two capsules when you wake up in the morning, you can take it with food or without food, either one is fine. And then, right before bed or right after dinner. So, have an AM dose, two capsules in AM, two capsules in the PM.
Now, for instance, let’s say you’ve had your magnesium tested and you are really low-level in magnesium, where there’s a ratio of magnesium that is low or imbalanced to another one of the macro minerals. Then it’s not a bad idea to do what I’d call a micro-dose in the middle of the day. And it might not be two capsules, it might just be one.
So, it’s important to assess, test, don’t guess where your magnesium levels are, but then also make sure you’ve got a steady flow of magnesium that you’re adding into your diet.
Doctor-Recommended, Critical Supplement
Magnesium overall, in my book, as a naturopathic physician, it is a foundational nutrient. It’s a foundational macro mineral, and it’s foundational to so many different body reactions and body systems that it is really one of the most critical supplements that you can add into your daily diet as a supplement, but then also is necessary even when you’re eating or juicing organic and you’re more plant-based, we still need magnesium.
So, across the board, hands down, my recommendation is that every individual who is alive, even little kids, we all need magnesium and we need a full-spectrum form of magnesium.
So, I’m so excited to share all of the amazing benefits and reasons why you should and I hope you will consider taking Magnesium 7. And one of the amazing things here at Organixx is our magnesium is very clean. We have a good blending of the assorted forms that help to balance out all of our body systems. So, we give you the most optimized, synergistic magnesium that you’ll find.