What You Need to Know About Magnesium

If you’re someone who’s prone to headaches or charlie horses, you may be a part of the 20% of the population who has a magnesium deficiency (1).

Magnesium is an essential mineral to the human body and the second most abundant intracellular cation after potassium. Magnesium plays a big role in over 600 enzymatic reactions across our body, affecting everything from muscle function and energy levels to sleep and mood.

This little mineral packs a punch, supporting your brain, heart, and muscles, and helping keep blood sugar and blood pressure in check. But, unfortunately, magnesium deficiency is pretty common, thanks to nutrient-depleted soils and our fast-paced, often stressful lifestyles, which use up our magnesium reserves quickly. It even affects energy metabolism, protein synthesis, and even our DNA (2,3)!

Unfortunately, many of us are deficient in magnesium, and our overall health may be paying the price (and we may not even realize it).

Identifying a Potential Magnesium Deficiency

Many factors can contribute to a person becoming deficient. But did you know that low magnesium is a huge reason people struggle to fall asleep? Low magnesium levels are often the culprit for why people struggle to fall asleep and stay asleep, causing a night of restless sleep and frequent wakings. This is because magnesium supports deep, restorative sleep by maintaining healthy levels of GABA (4). Looking for more information on sleep?

Check out Earthley’s guide, The Secret to a Good Night’s Sleep.

Modern farming practices have stripped the Earth of the essential minerals in the soil’s top layer. Modern farmers will fertilize their crops to balance the depleted soils, but they typically only fertilize with three nutrients; phosphorous, nitrogen, and potassium. They ultimately leave out all the other minerals (5). This means that the food grown in these soils is deficient in all other minerals — including magnesium.

Stress is another major factor causing people to become deficient since magnesium is needed for a healthy nervous system (6). If you’re stressed, your body uses magnesium at a much higher rate than a person whose body is in a non-stressed state. Things that can contribute to your stress levels include work, family illness, pregnancy, young children, and exposure to chemicals in our environment. These things can make the body use magnesium at a much higher rate than if there weren’t any stressors involved. The less physical and mental stress you have, the less magnesium your body will use.

Signs of a magnesium deficiency (7,8):

• Loss of appetite
• Nausea and vomiting
• Fatigue and weakness
• Shaking
• Pins and needles
• Muscle spasms
• Hyperexcitability
• Sleepiness
• Abnormal heart rhythms
• Stiffness
• Personality changes
• Seizures

Those with gastrointestinal issues, kidney disorders, chronic alcoholism, or are older in age are more likely to have a magnesium deficiency. Although magnesium can absorb independently, vitamin D and calcium may slightly increase absorption (9)

Types of Magnesium

Like almost anything else in our modern world, we have synthetic and natural sources of magnesium, so let’s discuss them.

1. Magnesium chloride is naturally occurring and can be extracted from seawater or brine (10). Magnesium chloride is typically used to prevent and manage low amounts of magnesium in the blood and to aid symptoms of too much stomach acid, such as stomach upset, heartburn, and acid indigestion (11).
2. Magnesium citrate is synthetically made by combining magnesium and citric acid (12), which may be derived from black mold (13). Magnesium citrate is typically used to treat occasional constipation on a short-term basis (14).
3. Magnesium glycinate is synthetically made by combining inorganic magnesium salt with the amino acid glycine (15). Magnesium glycinate, like magnesium chloride, is typically used to prevent and manage low amounts of magnesium in the blood and to aid symptoms of too much stomach acid, such as stomach upset, heartburn, and acid indigestion (16).
4. Magnesium lactate is naturally occurring but can be made by completely neutralizing lactic acid with a high-purity magnesium source and subsequent crystallization (17). Magnesium lactate is typically used to manage magnesium deficiencies (18).
5. Magnesium L-threonate is synthetically made by combining magnesium with threonic acid (19). Magnesium L-threonate, like magnesium chloride and magnesium glycine, is typically used to prevent and manage low amounts of magnesium in the blood and to aid symptoms of too much stomach acid, such as stomach upset, heartburn, and acid indigestion (20).
6. Magnesium malate is synthetically made by combining magnesium with malic acid (21), which is mass-produced from the oxidation of benzene or butane (22). Magnesium malate, like magnesium chloride, magnesium glycine, and magnesium L-threonate, is typically used to prevent and manage low amounts of magnesium in the blood and to aid symptoms of too much stomach acid, such as stomach upset, heartburn, and acid indigestion (23).
7. Magnesium orotate is synthetically made by combining magnesium and orotic acid (24). Magnesium orotate, like many other magnesium types, is used to prevent and manage low amounts of magnesium in the blood and to aid symptoms of too much stomach acid, such as stomach upset, heartburn, and acid indigestion (25).
8. Magnesium oxide is synthetically produced by the calcination of magnesium carbonate or magnesium hydroxide (26). Magnesium oxide is often used to manage migraines and constipation (27).
9. Magnesium sulfate is naturally occurring in seawater, mineral springs, and in minerals such as kieserite and epsomite (28). Magnesium sulfate is typically used for short-term relief of constipation. It is also used as a soaking solution to relieve minor sprains, bruises, muscle aches or discomfort, joint stiffness or soreness, and tired feet (29).
10. Magnesium taurate is synthetically made by combining magnesium and taurate (30), the deprotonated form of taurine (31). Studies suggest magnesium taurate may have antihypertensive and cardioprotective activity (32).

Remember that magnesium overdose is possible and fatal, especially at high doses. Symptoms of a magnesium overdose may be nausea, diarrhea, low blood pressure, muscle weakness, and fatigue (33).

This is why we prefer not to mega-dose supplements for long durations, and opt instead for natural sources through food and natural size doses of magnesium chloride in lotion form.

Natural Sources of Magnesium

Historically, we got a lot of magnesium transdermally from bathing/swimming in the sea and drinking magnesium-rich water. No wonder studies have found magnesium absorbed through the skin significantly boosts magnesium levels in the blood (34).

That’s precisely why we blended pure, naturally occurring magnesium chloride with nourishing oils and butters to create a magnesium lotion that moisturizes your skin while the magnesium absorbs quickly. Many forms of magnesium supplements either cause cramping/stomach upset (oral options) or are itchy (sprays), but not Good Night Lotion!

If you are not interested in purchasing, try making your own magnesium cream.

Whole food sources of magnesium include:

• Dark chocolate
• Avocados
• Nuts/cashews
• Legumes/black beans
• Tofu
• Seeds/pumpkin seeds
• Whole grains/buckwheat
• Fatty fish/salmon
• Bananas
• Leafy greens/spinach
• Thyme
• Rosemary
• Oregano
• Nettle
• Rose hips
• Tarragon

Other Ways to Naturally Get Magnesium

Adding Epsom salts to your bath water to increase your levels. Add one cup of Epsom salts to your bath water and soak for 45 minutes three to four times weekly. Ensure you do not rinse off after your bath, or the magnesium on your skin will be washed off instead of absorbed.

Another trending option is Reduced Environmental Stimulation Therapy (REST), more commonly known as floatation therapy. Floatation therapy involves putting 1000 pounds of Epsom salt in 180 gallons of water, creating a 30% salt solution, and enabling you to float effortlessly atop the water. This means your body and mind can relax without actively thinking about staying afloat while absorbing the magnesium your body needs.

Sources:

1 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5786912/

2 https://pubmed.ncbi.nlm.nih.gov/25540137/

3 https://ods.od.nih.gov/factsheets/Magnesium-Consumer/

4 https://www.healthline.com/nutrition/magnesium-and-sleep#TOC_TITLE_HDR_3

5 https://crops.extension.iastate.edu/encyclopedia/soil-erosion-agricultural-production-challenge

6 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7761127/

7 https://www.healthdirect.gov.au/magnesium-deficiency

8https://health.clevelandclinic.org/feeling-fatigued-could-it-be-magnesium-deficiency-and-if-so-what-to-do-about-it/

9 https://lpi.oregonstate.edu/mic/minerals/magnesium

10https://www.encyclopedia.com/science/academic-and-educational-journals/magnesium-chloride

11 https://www.webmd.com/drugs/2/drug-10702/magnesium-chloride-oral/details

12 https://patents.google.com/patent/CN104447272A/en

13 https://pubchem.ncbi.nlm.nih.gov/compound/citric_acid

14 https://medlineplus.gov/druginfo/meds/a619019.html

15 https://patents.google.com/patent/CN103626669A/en

16 https://www.webmd.com/drugs/2/drug-152090/magnesium-glycinate-oral/details

17 https://www.jungbunzlauer.com/en/products/special-salts/magnesium-lactate.html

18 https://www.drugs.com/mtm/magnesium-lactate.html

19 https://www.drugs.com/mtm/magnesium-lactate.html

20 https://www.webmd.com/drugs/2/drug-172941/magnesium-l-threonate-oral/details

21 https://www.healthline.com/nutrition/magnesium-malate

22 https://www.mdpi.com/2311-5637/3/2/14/htm

23https://www.webmd.com/drugs/2/drug-184524/magnesium-malate-amino-acid-chelate-oral/details

24https://www.phlabs.com/if-you-have-hypertension-you-need-to-know-about-magnesium-orotate

25 https://www.webmd.com/drugs/2/drug-59834/mg-orotate-oral/details

26 https://www.mineralstech.com/business-segments/minteq/magnesium-oxide

27 https://www.healthline.com/nutrition/magnesium-oxide

28 https://www.fao.org/fileadmin/templates/agns/pdf/jecfa/cta/68/Magnesium_Sulfate.pdf

29https://www.google.com/search?client=safari&rls=en&q=what+is+magnesium+sulfate+used+for&ie=UTF-8&oe=UTF-8

30 https://patents.google.com/patent/US5582839A/en

31 https://efsa.onlinelibrary.wiley.com/doi/pdf/10.2903/j.efsa.2009.947

32 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6435948/

33 https://www.webmd.com/diet/supplement-guide-magnesium

34 https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0174817#sec022