Magnesium is everywhere in our diet: it is fairly abundant in green leafy vegetables, peas, broccoli, nuts, seeds, lentils, whole grains, fish, and bananas and even tap water. With that stated, most references will state that there is only a small percentage of people in the US not meeting their magnesium requirement. Interestingly, when my nutrition college students would assess their diets with nutrition analysis software, they almost never consumed the required 300-400 mg. of magnesium. So, I guess that begs the question of what “nutritional” camp are you in? Do you implement healthy eating and try to eat a variety of foods on a regular basis, or do you shun whole grains, fruits, vegetables? Perhaps you are trying to eat a healthy diet, but have opted to decrease your carbohydrate intake along the way, which can also impact your consumption of magnesium rich foods since many carbohydrate rich foods are sources of magnesium.
Medical conditions thought to benefit from supplementation include:
- Type 2 Diabetes
- Gastrointestinal problems such as celiac disease, Crohn’s disease, and GERD treated with certain medication
- Menstrual pain
- Coronary heart disease
- Hearing loss
- Leg cramps in pregnancy
And lastly, and big on my personal list, is the pain of fibromyalgia. There are times when the pain needs to be attacked from all angles to become manageable. I am all too familiar with this pain and the impact on daily life since I have it. Most of the time I manage fairly well, but sometimes with extreme stress it will rear it’s very ugly head. Recent events in my life seemed to have triggered the pain to a increased level for an extended time period. I will now begin supplementing with magnesium as one type of adjunct therapy for my pain. There are many prongs of intervention and management for fibromyalgia, so keep in mind this is not meant to be a sole treatment recommendation for everyone suffering from fibromyalgia, only one potential aspect of management. Again, there are many aspects of management-far too many to address is this blog.
For those deciding to take a magnesium supplement for any reason, there are some guidelines to keep in mind as not all supplements are created equally. When selecting a supplement, you want to try and ascertain the product actually contains the labeled amount of magnesium, is untainted with contaminants, and it breaks apart for digestion. And lastly, cost per pill may be an issue. While you can figure out the cost per pill with a calculator, the rest of the list is a bit murkier to sift through. The vitamin industry is self-regulating, so go with a name brand as quality control will be high on their list of concerns. You can also look for the term USP or the USP logo on a supplement labels which assures the nutrient will actually be absorbed rather than passing though your body undigested with no benefits.
Additionally, keep these points in mind:
- MAGNESIUM OXIDE-economical, but absorbed less effectively; may cause diarrhea in susceptible individuals
- MAGNESIUM CITRATE AND MAGNESIUM CHLORIDE may be formulas that are better absorbed and may have fewer side effects if taken at higher dosages.
Lastly, remember these supplements are meant to supplement the magnesium you are consuming through your diet. If you are not clear on the amount of supplement you might benefit from, consult a qualified dietitian for advice.
Have magnesium supplements helped you with any of your medical concerns? Do you have a brand you trust?