💊 The Supplement Scoop: Magnesium

Welcome to The Hairy Chin Supplement Scoop! 

Hey amigas, welcome back! 

If you’re new here, this is my no-fluff, research-backed guide to supplements that actually matter for women’s health. If you caught the last edition on Vitamin D, you already know what to expect. If not, no worries, you’re arriving right on time!

This week, we’re diving into magnesium! It’s kind of the underdog of vitamins to be honest. One research study even called it an “orphan nutrient” for the considerable lack of research given to it compared to calcium. (2) It's a powerhouse involved in over 300 reactions in our body, definitely not one to pass over too quickly. (1) 

From pills to powders and liquids to bath salts (I see you Meghan Markle), there’s a lot of information to sift through about this supplement. Not to mention the quantity of types of magnesium - today we’re going through nine types - yes, really nine!

But hear me out, knowing which type works for what and why is pretty important. Because if you’ve ever taken a full dose of magnesium and spent the entire day (or even worse, night) in the bathroom, then you know exactly what I’m talking about! 

As always, I’ve broken this info down into two sections:

• The Mini Scoop – A quicker 2 minute summary with the biggest takeaways if you’re short on time

• The Full Scoop – A deeper dive into the research, the forms and the real deal behind your daily dose.

And one last thing in case you’re new this week - I’m not here in The Supplement Scoop to tell you what supplements to take - ever! That is a conversation for you and your doctor. I am here to take the overwhelm out of learning about supplements, so that you can make informed decisions with your physician about your body’s individual needs. Say it with me - always supplement under supervision! 

And one more last thing! If you’re interested in my take on the (lack of) regulation of supplements, then check out my latest blog entry here: The Wild Wild West of Supplements. I share some of my trusted sources and also some of my favorite supplement brands.

Ok, with all that out of the way, are you ready to learn all about magnesium? (Silly question - of course you are!) 

Let’s get to work,

Spencer Moore
Founder, The Hairy Chin
(Listen to The Hairy Chin Podcast here)
(Subscribe to The Hairy Chin Newsletter here)

(read time: 2 minutes) 

Why Is Magnesium Important? Magnesium is involved in over 300 body functions - including muscle and nerve function, blood sugar control and vitamin D absorption. 

Why Is Magnesium Important For Women? It supports PMS symptoms, bone health, heart health, migraines, cognition and more! Women with low magnesium intake have a higher risk of fatal heart disease.

Where Can You Get Magnesium? Food! It’s the safest and most effective source - supplements can cause digestive issues if overdone. Magnesium is found in:

• Pumpkin, chia and sunflower seeds, leafy greens (spinach, chard and kale), legumes, whole grains, avocados & more!

Should You Supplement With Magnesium? If you’re not hitting the 320-250 mg/day recommendation through diet, then supplementation may help.

What Magnesium Supplements Are Available? There are more than 9 types of magnesium, each with different uses and side effects. The most common forms are:

• Magnesium Citrate (commonly used as a mild laxative)

• Magnesium Glycinate (great for sleep and long-term use)

• Magnesium L-Threonate (quite trending these days for cognitive support although there is still more research to be done.)

• Magnesium Sulfate (you might know as Epsom Salts.)

The top takeaways:

• Eat magnesium-rich foods

• Pay attention to that 350 mg a day recommendation

• Not all magnesium is created equal!

• Space magnesium timing with other supplements for optimal absorption (and check with medication interactions)

And remember: Always supplement under supervision!

(read time: 10 minutes) 

Magnesium may not be the flashiest supplement on the shelf (I see you, Ashwagandha), but like I said, it’s an underdog, and pulls major weight when it comes to women’s health. This essential mineral is involved in over 300 reactions in the body, including protein synthesis, muscle and nerve function and even blood glucose control.  (1) 

And get this, a study in 2018 found that “half of the total US population is magnesium deficient,”  (5) as well as a study from 2006 stating that “nearly half of the US population consumed less than the required amount of magnesium from food.” (4) 

For women specifically, magnesium can play a role in: (2),(3)

• Vitamin D levels

• Blood Pressure 

• Heart disease

• Osteoporosis

• PMS and Menstrual Symptoms

• Leg Cramping (especially during pregnancy)

• Migraines 

• Cognition 

• Colon Cancer

These studies might also get your attention: (4),(5)

A recent study found that women with the lowest daily intakes of magnesium had the highest risk of fatal coronary heart disease. 

Another study showed that daily intake of a magnesium supplement significantly improved physical performance among older women compared to those given a placebo, even if they were not deficient in magnesium based on blood tests. 

Studies also show that magnesium significantly improves Vitamin D absorption. (If you want to learn more about Vitamin D, click here!) 

Here’s the thing with magnesium, true clinical deficiency is actually pretty rare. But inadequate levels - now that’s a whole different story! As I mentioned above, there’s a pretty long list of how magnesium can affect the female body. What’s more, studies have shown that nearly half of the US population isn’t getting enough magnesium.

So, who is more at risk for lower levels of magnesium? (1) 

• People with Type II diabetes

• People who don’t consume enough magnesium-rich food

• Older adults (due to chronic illness or medication) 

• People with gastrointestinal disease (poor gut absorption)

It’s worth noting that early signs of magnesium deficiency include loss of appetite, nausea, vomiting, fatigue and weakness. (4),(8) But as we learned, magnesium deficiency is quite rare. 

Kind of. Most magnesium hangs out inside our cells or in our bones, so it’s tricky to test through bloodwork. (4) However, there is a serum magnesium blood test, but since magnesium doesn’t congregate in our blood, there’s limited correlation with total body magnesium. There are some other tests using saliva or urine.(4),(8)

It’s best to speak with your doctor if you suspect your magnesium levels need to be monitored. Most times, clinical assessments can help pinpoint issues.

Ah, some good news! Most people can get enough magnesium through diet alone. That is, if they’re eating the right foods - and enough of them.

Magnesium is found in a lot of plant-based, whole foods, which means the closer your meals are to what grows from the ground, the more likely you’re giving your magnesium levels some love.(1) So what are these magic magnesium-packed foods? I’m so glad you asked! 

Some magnesium-rich foods include: (1)

• Leafy greens like spinach, swiss chard and kale

• Nuts and seeds, especially pumpkin seeds, chia and sunflower seeds

• Legumes like black beans, edamame and lentils 

• Whole grains like quinoa, brown rice and oats 

• Avocados 

• Bananas

• Tofu 

First, let’s talk about the recommended daily intake of magnesium because there’s this important thing called the Tolerable Upper Intake Level (UI) and you’ll want to know why it exists. 

The recommended amount of magnesium (the UI) for adult females is 320-350 mg per day. (1)

Now, this is where things can get a little tricky. Unlike some supplements that have a straightforward dose-for-everyone approach, magnesium lives in the land of “it depends.”

Here’s why: If you’re not getting up to 350 mg of magnesium per day from food, you might benefit from a supplement. A 200 mg supplement is often enough to help bridge the gap and is considered safe for most people. If you have a diagnosed deficiency, your doctor might recommend a higher dose, usually somewhere between 250 and 600 mg/day, but that’s not something to DIY (Do It Yourself). (4)

What do we say? Always supplement under supervision!

Magnesium from supplements (unlike from food) can have some... shall we say... cleansing effects. (Remember my intro?!) To make it crystal clear I’m talking about loose stools, folks - and pretty intense ones with stomach pains to match. 

It’s also worth noting that magnesium from food doesn’t come with the same risks, so eating your greens, seeds, and whole grains is still the safest route to get your daily dose. (1),(4) 

If your current diet isn’t hitting that 350 mg a day target, supplementation can help fill in the gaps - but food should still be your base. It’s gentler, safer, and comes with a whole bunch of other nutrients your body loves.

Bon appétit! (Or as we say here in Barcelona, ‘Bon profit!’) 

Well, we just made it quite clear that if you exceed the Tolerable Upper Intake Level that you and your bathroom will have some bonding time together. But what about toxicity and those sorts of things? 

While magnesium toxicity is rare, it can happen, especially when supplements are overused or misused. (4) Signs you might be getting too much magnesium:

• Thirst

• Low Blood Pressure

• Muscle Weakness

• Drowsiness

• Slowed Breathing 

And here’s the kicker, high doses of magnesium (especially in laxative form) can be very dangerous. So if you’re reaching for magnesium to “keep things moving,” it’s extra important to follow the instructions. The more the merrier does not apply here. 

Finally, the good part! Let’s dive in, because this is where it gets interesting. Magnesium might be one mineral, but it comes in a LOT of different outfits, and each one has its own personality. Some are better absorbed, some are gentler on your stomach, and some are best saved for the bath. 

Let’s break down 9 types of magnesium and what they’re generally used for: (1),(4)(6)

Magnesium Citrate

Common Names: Mag Citrate, Nature Calm (Brand), Magnesium with Citric Acid

Common Uses: Mild laxative for constipation, muscle cramps, stress relief, general supplementation

Forms: Tablets, Capsules, Powders (most common), Liquid

Good To Know: Start slow, this form can cause loose stools! It’s best taken with food and water. Begin with ¼ to ½ dose to assess tolerance, especially if using for magnesium replenishment rather than constipation. 

Magnesium Oxide 

Common Names: Mag Oxide, Mag-Ox (Brand), Magnesia

Common Uses: Heartburn or indigestion, constipation, general supplementation 

Forms: Tablets, Capsules, Powder

Good To Know: Has a lower bioavailability (poorer absorption), not ideal for replenishing low levels 

Magnesium Chloride

Common Names: Magnesium Dichloride, ReMag (Brand), Transdermal Magnesium (Topical) 

Common Uses: Muscle cramps, general supplementation 

Forms: Tablets, Capsules, Liquid, Topical Lotions, Sprays, Bath Flakes

Good To Know: High bioavailability and gentle on the stomach. Always best to test patch topical treatments. Science is mixed on how much is actually absorbed through the skin, but it’s a low-risk option if your gut is sensitive.

Magnesium Lactate

Common Names: Magnesium L-Lactate, Magnesium Lactate Dihydrate, Lactate of Magnesium

Common Uses: Long-term supplementation, fatigue, muscle cramps

Forms: Tablets, Capsules

Good To Know: Most gentle on the stomach. 

Magnesium Malate

Common Names: Mag Malate, Magnesium Malate Dihydrate

Common Uses: Energy production, chronic fatigue (especially in fibromyalgia), muscle pain, chronic pain conditions

Forms: Tablets, Capsules, Powder 

Good To Know: Can be mildly energizing. 

Magnesium Taurate

Common Names: Mag Taurate, Magnesium Ditaurate

Common Uses: Cardiovascular health, blood pressure regulation, stress support

Forms: Tablets, Capsules

Good To Know: Gentle and calming, not typically a laxative. 

Magnesium L-Threonate 

Common Names: Mag Threonate, L-Threonate Magnesium, Magtein (Brand)

Common Uses: Cognitive support, memory enhancement, age-related cognitive decline

Forms: Tablets, Capsules, Powder 

Good To Know: May improve mental clarity, can be mildly stimulating. Human research is still early on. 

Magnesium Sulfate 

Common Names: Epsom Salt, Mag Sulfate

Common Uses: Muscle relaxation, sore muscle relief, stress relief

Forms: Bath crystals/salts (most common), Liquid form (Seek medical advice here)

Good To Know: Primarily used externally in baths (do not ingest bath salts/crystals). Maximum 2 cups for a standard-size tub. Seek medical advice if you have kidney disease or are pregnant before taking Epsom Salt baths. 

Magnesium Glycinate

Common Names: Mag Glycinate, Magnesium Bisglycinate, Magnesium Diglycinate

Common Uses: Sleep support, anxiety reduction, muscle relaxation, long-term magnesium supplementation

Forms: Tablets, Capsules, Powder 

Good To Know: High bioavailability, gentle on the stomach. Typically does not cause loose stools. Best taken at night before bed. 

Ahh, the million dollar question! This is where you’ve got to listen to your body (and talk to your doctor) to choose the right type and format for your goals, digestion and lifestyle. 

Magnesium may be a mighty mineral, but it doesn’t always play nice with others. It can interact with a hefty list of medications and supplements, and some of those interactions can be pretty significant. So, what do we do? That’s right - we always supplement under supervision! 

But let’s break it down here quickly - just in case you see a friendly face in this list. 

Medications that may interact with magnesium: (1)

• Statins, Antibiotics, Sotalol, Gabapentin, Levothyroxine, Proton-Pump Inhibitors, Chemotherapy Agents, Antacids and Laxatives 

Other supplements that might interact with magnesium: (1),(4)

• Calcium, vitamin D and vitamin K - These are often taken together, vitamin D and magnesium love co-working, but balance matters. Discuss dosing with your doctor. 

• Iron - In general, minerals like magnesium and iron can compete for absorption. As a woman who fights to keep my iron levels high, I space out these supplements to get maximum absorption. 

Okay, we’re all done! Congrats on getting this far - you’re a superstar indeed! I hope this has been a helpful deep dive into the world of magnesium.

A few key takeaways:

• Eat magnesium-rich foods!

• Not all magnesium is created equal!

• Pay attention to that 350 mg a day recommendation!

• Watch out for interactions and absorption issues!

If you have questions, comments or want to share your own story or experience with magnesium, hit reply - I love a chat! 

I’ll see you on Monday for The Hairy Chin Newsletter and in two weeks for the next installment of The Hairy Chin Supplement Scoop! 

Happy weekend y’all!
Spencer Moore

DISCLAIMER: The information shared here is for informational and educational purposes only. It is not medical advice and should not be treated as such. I am not a doctor or licensed healthcare professional. Always consult with a qualified provider before making any medical decisions, changing your health routine, or starting a new treatment. This content is here to help you learn and advocate for yourself, what you do with it is entirely up to you. 💛

Sources:

1.  _{https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/}

2. _{https://pubmed.ncbi.nlm.nih.gov/22364157/}

3. _{https://www.healthcentral.com/slideshow/6-reasons-women-need-magnesium}

4. _{www.consumerlab.com/reviews/magnesium-supplement-review/magnesium/}

5. _{https://osteopathic.org/2018/02/26/researchers-find-low-magnesium-levels-make-vitamin-d-ineffective/}

6. _{https://www.healthline.com/nutrition/magnesium-types#10-Magnesium-orotate}

7. _{https://www.mirror.co.uk/3am/celebrity-news/meghan-markle-netflix-recipe-slammed-34851189}

8. _{https://www.healthdirect.gov.au/magnesium-deficiency#:~:text=alcoholism-,How%20is%20magnesium%20deficiency%20diagnosed%3F,a%20blood%20or%20urine%20test.}

9. _{https://new-leaf-products.com/blogs/knowledge-centre/confused-by-the-different-magnesiums}