Magnesium is an essential mineral that is involved in over 300 enzymatic reactions in the body. It plays a crucial role in regulating muscle and nerve function, maintaining healthy bones and teeth, promoting restful sleep and balancing mood, and yet, many of us aren’t getting enough magnesium – based on current data from the Australian Bureau of Statistics, one in three Australians over the age of two are magnesium deficient.

The Benefits of Magnesium

Mood Balance

Magnesium plays a critical role in the synthesis of neurotransmitters such as dopamine and serotonin – the "feel-good" hormones. It is also involved in the regulation of the hypothalamic-pituitary-adrenal (HPA) axis, the system responsible for the body's response to stress. By helping to regulate this system, magnesium can reduce the production of stress hormones like cortisol, which can have a calming effect and reduce anxiety.

Sleep Quality

Magnesium helps to regulate the production of melatonin, a hormone that controls the sleep-wake cycle, as well as enhances the activity of gamma-aminobutyric acid (GABA), a neurotransmitter that promotes relaxation and reduces neuronal excitability, improving the regularity and quality of sleep. These nervous system benefits together with its ability to relax the muscles makes magnesium is great sleep-supporting mineral.

Heart Health and Blood Pressure

Magnesium has numerous beneficial effects on various aspects of heart and blood vessel function. It helps to relax blood vessels which reduces blood pressure, is essential for proper electrical conduction in the heart, improves lipid profiles by increasing HDL cholesterol and lowering LDL cholesterol and triglycerides, and its anti-inflammatory effects play a part in lowering the risk of cardiovascular disease.

Brain Health

Magnesium is crucial for the synthesis and regulation of neurotransmitters – chemicals that transmit signals in the brain. It helps regulate the levels of important neurotransmitters like serotonin, dopamine, and gamma-aminobutyric acid (GABA), which are essential for mood regulation, sleep, and cognitive function. It also plays a role in synaptic plasticity, which is the ability of synapses (the connections between neurons) to strengthen or weaken over time in response to activity. This process is crucial for learning and memory formation.

Headaches and Migraines

Low levels of magnesium may contribute to migraines, and some studies have found that supplementation could even reduce migraine frequency. Magnesium may help by addressing some of the underlying mechanisms of migraine, such as neurotransmitter imbalances, inflammation, and blood vessel constriction.

PMS Symptoms

Due to its ability to relax smooth muscles in the uterus, magnesium can help to reduce the severity of menstrual cramps. It can also assist with the regulation of fluid balance in the body, reduce bloating and water retention and improve mood, alleviating PMS symptoms.

Blood Sugar Regulation

There’s evidence suggesting that by participating in the activation of enzymes involved in breaking down carbohydrates which allows cells to respond more effectively to insulin and lowering inflammation throughout the body, higher magnesium intake can benefit blood sugar levels and may help prevent insulin resistance and type 2 diabetes.

Factors to Consider When Choosing a Magnesium Supplement

1. Form of Magnesium

Not all forms of magnesium are created equal. Magnesium supplements can vary widely in their, dosage, form and bioavailability (how well it is absorbed by the gut), as well as their purpose - while some forms are used for relieving constipation, others are more suitable for sleep and stress support. 

Magnesium oxide: This is the cheapest form of magnesium which is also most commonly found in supplements. While it may help to treat migraines, constipation and improve symptoms of stress in some, it is not a bioavailable form of magnesium and is known to cause digestive upset.

Magnesium citrate: Better absorbed and more well-tolerated than magnesium oxide, magnesium citrate is suggested to be among the most bioavailable and easy-to-absorb forms of magnesium. It also has a natural mild laxative effect, so is sometimes used to treat constipation.

Magnesium glycinate: In this form, magnesium is bound to the amino acid glycine which not only reduces its laxative effect, but also enhances its absorption, making it the preferred option for those with sensitive guts. Magnesium glycinate is often used for its calming properties and its beneficial effect on sleep. A great option if you are trying to improve sleep, stress without digestive issues.

Magnesium chloride: Despite its lower elemental magnesium content of 12%, magnesium chloride is highly bioavailable and is used to treat magnesium deficiency. It is recognised as the preferred form of magnesium for detox purposes as it facilitates the removal of toxins from the body.

Magnesium L-threonate: This is a newer supplemental form which is believed to support cognitive function due to its ability to cross the blood-brain barrier. It has also been studied for its potential to help with anxiety and depression.

Magnesium sulfate: Commonly known as Epsom salt, Magnesium sulfate is generally used externally to induce muscle relaxation, providing relief for sore muscles and promoting an overall sense of relaxation.

Magnesium malate: This is a well-absorbed, non-laxative form which is used for increasing low blood magnesium levels and for those with muscle pain or fatigue. The bond with malic acid may contribute to increased energy levels and improved exercise performance. One study also found that it may be beneficial for those with fibromyalgia.

2. Bioavailability

As mentioned above, the different forms of magnesium vary in their bioavailability. Choosing a bioavailable form like magnesium citrate and magnesium glycinate means that the magnesium is easily absorbed and well utilised by the body.

3. Dosage

The Recommended Daily Intake (RDI) of magnesium in Australia for women aged 19-30 and 31-50 is 310 and 320mg per day respectively, with that being higher during pregnancy. For men aged 19-30 and 31-50, the RDI is 400 and 420mg per day respectively. However, while the RDI is amount of magnesium needed for a basic level of health, the amount we need for optimal health is significantly higher than that.

That being said, it is important to note that appropriate dosage varies can also depend on your specific health conditions. We recommend speaking to your natural healthcare professional for guidance on this.

4. Amount of elemental magnesium

This is the amount of magnesium within each salt in the supplement. For example in Ora's Mag3 Complete, the amounts of magnesium bisglycinate, magnesium citrate and magnesium glycinate dihydrate in a daily dose are 1536.4mg, 200.8mg and 102.6mg respectively, but the amounts of elemental magnesium of each are 307.2mg, 31mg and 11.7mg respectively, totalling at 349.9mg of elemental magnesium per day.

5. Preparation (capsule, tablet, powder)

Magnesium supplements can come in tablets, capsules or powders - so consider your preference and what makes the most sense for your lifestyle. For example, if lead a busy lifestyle and you prioritise convenience, magnesium capsules might be better suited to you. However, if you have difficulty swallowing capsules or like the idea of having a drink to sip on throughout the day, a magnesium powder might be your pick.

6. Other ingredients 

Magnesium supplements often contain other ingredients that work synergistically with magnesium. For example in Mag3 Mood, we have combined magnesium with stress-supporting herbs like lemon balm and KSM-66® Organic Ashwagandha as well as Cordyceps to balance mood and relieve stress, while in Mag3 Complete, we have combined magnesium with Vitashine™ vitamin D3 and activated vitamin B12 for the added benefits of immune and energy support.

Choosing the Right Supplement for You

Ora has a range of magnesium supplements to suit your unique health priorities. Each of our formulations are designed with different health benefits in mind - sleep support, mood balance or overall health, and contain high quality forms of magnesium that are bioavailable and easy to absorb, making them the ideal choice if you are looking to increase your magnesium intake without digestive issues. You can also choose between delicious powders and vegan capsules to suit your personal preferences.

 

References:

1. Australian Bureau of Statistics. (2021). National Health Survey: First Results, 2017-18.

2. National Health and Medical Research Council. (2021). Nutrient Reference Values for Australia and New Zealand Including Recommended Dietary Intakes.

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6. Rosanoff, A., Weaver, C. M., & Rude, R. K. (2012). Suboptimal Magnesium Status in the United States: Are the Health Consequences Underestimated? Nutrition Reviews, 70(3), 153-164. doi:10.1111/j.1753-4887.2011.00465.x.

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8. Walker, A. F., Marakis, G., Christie, S., & Byng, M. (2003). Mg Citrate Found More Bioavailable than Other Mg Preparations in a Randomized, Double-Blind Study. Magnesium Research, 16(3), 183-191. 

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10. Abbasi, B., & Kimiagar, M. (2008). The Effect of Magnesium Supplementation on Primary Insomnia in Elderly: A Double-Blind Placebo-Controlled Clinical Trial. Journal of Research in Medical Sciences, 17(12), 1161-1169. 

11. Shechter, M., et al. (2012). Oral Magnesium Therapy Improves Endothelial Function in Patients with Coronary Artery Disease. Circulation, 102(19), 2353-2358. doi:10.1161/01.CIR.0000032925.25815.B6. Link

12. Durlach, J. (1989). Magnesium in Clinical Practice. John Libbey Eurotext.

13. Peikert, A., Wilimzig, C., & Köhler, T. (1996). Prophylaxis of Migraine with Oral Magnesium: Results from a Prospective, Multi-Center, Placebo-Controlled and Double-Blind Randomized Study. Cephalalgia, 16(4), 257-263. doi:10.1046/j.1468-2982.1996.1604257.x. 

14. De Souza, M. C., Walker, A. F., Robinson, P. A., & Bolland, K. (2000). Magnesium Supplementation in the Treatment of Premenstrual Syndrome: A Double-Blind Placebo-Controlled Study. Journal of Women's Health & Gender-Based Medicine, 9(2), 131-139. doi:10.1089/152460900318445. 

15. Song, Y., & Manson, J. E. (2005). Magnesium Intake, C-Reactive Protein, and the Prevalence of Metabolic Syndrome in U.S. Women. Diabetes Care, 28(6), 1438-1444. doi:10.2337/diacare.28.6.1438.