Magnesium supplementation is an inexpensive and worthwhile investment to include in your supplemental arsenal. A highly-absorbed, bioavailable, chelated form of magnesium is important. These include magnesium taurate, citrate, aspartate, orotate, fumerate, threonate, malate and glycinate. Magnesium oxide is a non-chelated, lower quality form of magnesium that is poorly absorbed.
Although the RDA recommends 300-400mg/day, most individuals benefit from 400-1000mg/daily or up to bowel tolerance. A side effect of too much magnesium is loose stools, which can be alleviated by supplementing with magnesium glycinate.
A phosphorylated form of B-6 taken with magnesium can be helpful since the level of vitamin B6 in the body determines how much magnesium will be absorbed into the cells.
Supplementing with magnesium is best taken between meals, after exercising or before bedtime when little or no fat is present in the gut (fat binds to magnesium and prevents absorption). Individuals with kidney disease or heart disease should consult with their doctor prior to supplementing with magnesium.
Also beneficial is soaking in a tub with 4-6 cups of Epsom salts (magnesium sulfate). The magnesium is absorbed through the skin and it’s great for relaxation before bedtime.
Alternatively, magnesium chloride, a topical transdermal form of magnesium oil is easily assimilated and metabolized by the body. Apply behind the knees or the inner arms before bedtime or apply directly to inflamed areas.
My favorite before bedtime magnesium cocktail: 450mg magnesium glycinate, one teaspoon magnesium threonate and 3 pumps of topical magnesium oil applied behind the knees.
Read more about the importance of magnesium in my books, The Power of 4 and Fat Loss Revolution.
Paula Owens, M.S., is the bestselling author of The Power of 4 and Fat Loss Revolution. She is a Nutritionist and Fitness & Fat Loss Expert with over 20 years of experience. More at www.PaulaOwens.com
Sources
- *Rude RK, Singer FR, Gruber HE: Skeletal and hormonal effects of magnesium deficiency. J Am Coll Nutr 2009, 28(2):131-141.
- *Belin RJ, He K: Magnesium physiology and pathogenic mechanisms that contribute to the development of the metabolic syndrome. Magnes Res 2007, 20(2):107-129.
- *Am J Clin Nutr July 2013 vol. 98 no. 1 160-173
- *Magnesium Research. 2008 Jun;21(2):77-82.
- *Iannello S, Belfiore F. ”Hypomagnesemia, a Review.” Panminerva Med. 2001 Sep;43(3):177-209.
- *Susanna C. Larsson, MSc; Leif Bergkvist, MD, PhD; Alicja Wolk, DMSc. “Magnesium Intake in Relation to Risk of Colorectal Cancer in Women.” JAMA, January 5, 2005;293:86-89.
- *Am J Cardiol. 2010 Sep 1;106(5):673-6. Epub 2010 Jul 23.
- *J Neural Transm. 2012 May ;119(5):575-9. Epub 2012 Mar 18.
- *BMC Med. 2013 Aug 27;11(1):187. [Epub ahead of print]
- *Meta-analysis of magnesium therapy for the acute management of rapid atrial fibrillation.
- *Am J Clin Nutr. 2012 Sep;96(3):622-31. doi: 10.3945/ajcn.111.030924
- *Am J Cardiol. 2007 Jun 15;99(12):1726-32. Epub 2007 Apr 26.
- *G Moorkens, B Manuel y Keenoy, J Vertommen, S Meludu, M Noe, I De Leeuw. “Magnesium deficit in a sample of the Belgian population presenting with chronic fatigue.” Magnes Res. 1997 Dec;10(4):329-37.
