This post is for my pals who’ve been advised to take Magnesium but are not clear on how much to take and which types to choose.
There are many types of Magnesium to choose from and they all have a different purpose.
Note: This is not an advertisement. In this post there is an affiliate link with RnA Reset.
Generally speaking the body does not store Magnesium. You need to replenish daily. It is easy to become deficient in Magnesium –think stress, sweating/perspiration from exercise, drinking too much water which dilutes your electrolytes (essential minerals) and eating foods high in lectins & phytic acid which are antinutrients. When soil and water sources were plentiful of minerals our ancestors were able to acquire their nutrients from food and water sources; I believe those lush water sources were the mystical “fountain of youth”. We are told from research that “the body only absorbs roughly 30 – 40% of magnesium in foods”.(1) Unfortunately, that is far from the case today. Our soils and water sources are sorely depleted and what’s been depleted seems to have been replaced with run-off chemicals, pesticides and toxins galore.(2)
In brief, it’s recommended to supplement.
The adult human body needs approximately 400mg of Magnesium per day. If you erroneously choose 400mg of Magnesium Citrate and take it all at once you may end up having extreme bowel evacuation and not be able to leave your house for three days. This happened to someone I know and it was their Doctor who had given the instructions. It may have happened to you too, which understandably, can be a total turn off wanting to ever incorporate Magnesium into your life again.
Warning: Do Not take 400mg of Magnesium Citrate. I want to make this perfectly clear in case you are one of those people who skim articles advancing to the bottom line.
Various types of Magnesium in alphabetical order:
Magnesium BisGlycinate (also known as Magnesium Glycinate)
Magnesium bisglycinate is often chosen for its calming effects to treat anxiety, depression, and insomnia.
Magnesium citrate is easily absorbed by the body. It’s mainly used to raise magnesium levels and treat constipation.
Magnesium chloride is easily absorbed orally and used to treat heartburn, constipation, and low magnesium levels. In an effort to relieve muscle soreness it can be applied topically.
Magnesium lactate may be effective as a supplement and possibly gentler on one’s digestive system. It may be more suitable for those who cannot tolerate other forms or need to take larger doses.
Studies suggest Magnesium L-threonate may support brain health, such as disorders like depression and memory loss.
Note: both my teenage son and I tried Magnesium L-Threonate a couple years ago and interestingly neither of us responded well to it. We got headaches and it interfered with our sleep. We will both try it again at some point. Who knows if it was the time of day we took it that was the issue or if our other magnesium levels weren’t high enough?
Magnesium malate absorbs easily and may have less of a laxative effect than other forms.
Magnesium orotate may improve energy production in one’s heart and blood vessel tissue.
Magnesium oxide is typically used to relieve digestive complaints like heartburn and constipation. It is a poor choice for those who need to raise their magnesium levels because the body doesn’t absorb it well.
For external use only: Epsom salt or Magnesium sulfate is the choice for dissolving in bath water (to be used externally only) a soothing treatment for stress and sore muscles.
Some research suggests that Magnesium taurate is a useful form for promoting healthy blood sugar levels.
How To Use Magnesium in Your Day?
This is how I use Magnesium in my day and from my example you may be able to come up with a program that works for you. It will take some trial and error but don’t give up. Magnesium is “involved in over 300 metabolic reactions that are essential for human health, including energy production, blood pressure regulation, nerve signal transmission, and muscle contraction.”(3)
Did you know: “Magnesium is central to a healthy heart rhythm and the highest levels of magnesium reside in the heart.”(4)
Hopefully this post has sparked an interest in learning more about Magnesium. Read Dr. Carolyn Dean’s iconic and pioneering book The Magnesium Miracle, from which most present day Magnesium advocates are parroting. You can find quick tips from her research on her Instagram pages RnA Reset and Dr. Carolyn Dean. Be sure to follow those for daily tips and reminders.
Long before 2020, during my health crisis and healing journey, (you can read a short update in my bio) here, I had the opportunity to experiment with a plethora of supplements. Since September 2020 I’ve been drinking liquid Magnesium and other essential liquid trace minerals throughout the day via “filtered re-mineralized water” enhanced from RnA Reset products. Dr. Dean says it can take approximately two years of regular/ consistent saturating of the body with minerals to notice a turn around in one’s health, of course depending on how depleted a person is. Generally I go through two 32oz filtered water jugs each day in which I have added the recommended amount of ReMag which is approximately 300mg Magnesium Chloride; ReMyte which is comprised of twelve minerals (just Magnesium accounted for would be approximately 62mg); Pico Potassium which is Potassium Chloride; Vitamin C ReSet Powder in which each scoop contains 2000mg of Vitamin C, 407mg of Potassium, a proprietary Vit-C Fruit Blend equal to 50mg and 22mg of Barley Powder and finally 1/4 tsp Sea Salt. Then with each meal…
Morning: 100mg Magnesium BisGlycinate with breakfast (in addition to all the other breakfast supplements, too many to name here). There is 26.6mg to 40 mg of Magnesium Citrate in the Multi Vitamin I take with breakfast (depending on whether it’s respectively, the capsule or tablet form.
Lunch: 100 mg Magnesium BisGlycinate with lunch (in addition to all the other lunchtime supplements I take.)
Dinner: 100mg Magnesium BisGlycinate with dinner (in addition to all the other dinnertime supplements I take.)
Around bedtime: 3x 100mg Magnesium Malate Chewable Magnesium Tablets
So if you add it all up, you can see I’m getting a lot more than the daily recommended allowance. The body absorbs different amounts of Magnesium based on which Magnesium you take, this is why I take a variety. What have I noticed in terms of improvements since I’ve upped my mineral game? Well that’s for another post altogether. Next up let’s discuss Digestive Enzymes, because without enough your body will have a difficult time absorbing these minerals! Everything is synergistic.
This is a short video I made to enter a #giveawy through RnA Reset 09/21/2022
1, 3, 4. The Magnesium Miracle, by Dr. Carolyn Dean.
Valuable information Kat! I have been taking 400 mg (2 tablets of 200mg) Naka Magnesium Bisglycinate at bedtime, but none throughout the day as you suggested. If I am taking 200mg tablets, how can I break up the quantity of magnesium I require throughout the day?
Hi Mitch, sounds like you are on the right path. You could try to take 1x 200mg Bisglycinate at lunch time and evaluate how your body responds to that. Rhetorical question: ask yourself how many bowel movements you have in a day, ideally 1-3. Then consider if adding extra Magnesium will enhance better bowel movements throughout the day, or does it cause too loose bm and more than 3x? — you don’t want the latter. You could also invest in a 100mg bisglycinate to take during the day if you find 200mg bisglycinate during the day is too much. Or look into a Magnesium Malate 100mg for during the day. Luckily for us, Magnesium is not an overpriced mineral. In addition you could experiment with a topical lotion. I was recently told about a Canadian company who uses beef tallow (organic grass fed) as the base lotion plus the addition of Magnesium Chloride flakes
Lipidology Magnesium Body Lotion (unscented or Lavender) I always choose the unscented options. It only uses a few ingredients and no waxes. From what I gather the company is very health and environmentally conscious and goes above and beyond to ensure safe ingredients. Hope this makes sense. Let me know if I can clarify anything.
Thanks for this great information Kat, super appreciated 🙂