Magnesium is a vital mineral that the body requires for numerous essential functions. As an essential nutrient, it must be obtained through dietary sources since the body cannot produce it independently. Magnesium is critical in supporting the health of the Central Nervous System and is involved in more than 300 enzyme reactions within the body.¹

Due to contemporary farming and dietary habits, over 50% of Americans fail to meet the recommended daily magnesium intake through food alone, making supplementation important for many individuals.² This mineral is fundamental for cellular functions, including energy production, growth, and reproduction. Additionally, magnesium is crucial for maintaining proper nerve function, promoting healthy blood vessels, and facilitating effective muscle activity.

When you are low in magnesium, it can manifest in several ways. Here are some signs that you may be deficient in magnesium:

Headaches and migraines
Brain fog
Muscle twitches
Tremors
Cramps
Blood sugar management issues
Mood changes
Muscle weakness
Fatigue
Depression and anxiety
Menstrual cramping
Increased risk of osteoporosis and bone fractures
Asthma
Heart arrhythmia
Insomnia and other sleep issues

While supplementing with magnesium is important, doing our best to obtain magnesium naturally through food is equally essential. Foods that are high in magnesium include:

Avocados
Nuts and seeds, such as almonds, cashews, and pumpkin seeds
Fatty fish like wild salmon, mackerel, and halibut
Leafy greens such as Swiss chard and spinach
Bananas
Sea vegetables (seaweed)
Dark chocolate

When it comes to supplementing magnesium, the variety of forms available gives you the flexibility to choose what’s best for your body. Each form has unique properties, benefits, and absorption rates. By including a variety of magnesium forms in your supplementation, you can ensure you’re meeting your body’s magnesium needs and maximizing absorption.

Our practice offers three high-quality magnesium supplements: Designs for Health Neuro-Mag, Designs for Health Magnesium Glycinate Complex, and the plant-based Standard Process EZ-MG. These supplements are gluten-free, vegan, and free from fillers and additives. Each form of magnesium works differently, so depending on your specific health concerns, one may be more beneficial for you than the others.

NeuroMag contains a mineral called Magtein—magnesium chelated to threonic acid (magnesium L-threonate)—a highly bioavailable form of magnesium. Research shows magnesium L-threonate crosses the protective blood-brain barrier surrounding your brain. While many other forms of magnesium cannot access your brain, NeuroMag focuses on boosting brain health and supporting cognitive function. This specific form of magnesium has been demonstrated to be the most effective in the management of concussions and other forms of brain injuries, providing a significant advantage in therapeutic interventions.

Consider NeuroMag if you have recently had a concussion, whiplash or other brain injury, struggle with headaches, migraines or brain fog, struggle with anxiety or depression, or are looking to support your brain function.

Magnesium Glycinate Complex is a highly absorbable magnesium formula aimed at supporting cardiovascular health, bone health, healthy glucose metabolism, and muscle contraction and relaxation. It contains TRAACS® Magnesium Bisglycinate Chelate Buffered and Magnesium Oxide. This chelated form of magnesium allows for easier digestion and reduces potential stomach or gut issues that can arise from taking magnesium. Additionally, chelating protects magnesium from binding to substances that can impair normal absorption during digestion, enhancing its bioavailability in the desired tissues and organs.

Consider Magnesium Glycinate Complex if you struggle with sleep or insomnia, muscle twitching, cramping or tension, or menstrual cramping or are looking for support for your bone density or heart health.

Standard Process EZ-MG is an excellent option for those seeking a food-based multi-form magnesium supplement. EZ-MG contains a multitude of forms of magnesium derived from plants grown on its certified organic farm using regenerative farming practices, which enhance naturally occurring magnesium levels. Many of the included forms cross your blood-brain barrier for brain health support. It is also an excellent source of K1 and iron. Additionally, Standard Process rigorously tests its products for any heavy metal contamination and researches its formulations. A recent animal study has shown that E-Z Mg is able to elevate free ionic magnesium in the cerebrospinal fluid following 14 days of oral supplementation, showing its absorption rate and ability to transport to the brain.³

Consider EZ-MG to fill the dietary gap in magnesium levels missing from your diet, and for systemic support of your magnesium levels, nervous system health, sleep quality, stress levels, anxiety, depression, and cellular energy production.

In conclusion, magnesium is crucial for various bodily functions, including muscle movement, heart health, nervous system function, sleep, brain health, heart health, and nerve function. It is essential for overall well-being. While you can obtain magnesium from nuts, seeds, and leafy greens, supplementation is often necessary, particularly due to dietary deficiencies, contemporary farming or lifestyle factors that increase magnesium loss. By understanding the importance of magnesium and selecting appropriate supplementation, you can better support your overall health and well-being. Be sure to pick up the magnesium supplement that is best for you on your next visit!

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

² Moshfegh, A., Goldman, J., Ahuja, J., Rhodes, D., Lacomb, R. (2009). Agricultural Research Service.

³ Bassem F. El-Khodor, Karma James, Qing Chang, Wei Zhang, Yvette R. Loiselle, Chinmayee Panda & Taleen Hanania (2021) Nutritional Neuroscience, DOI: 10.1080/1028415X.2021.1995119