So many forms of magnesium – how do I choose?

Do I really need magnesium?
Magnesium is used for over 300 processes in the body, which is why it’s the go-to supplement for so many people. If you’re experiencing migraines, headaches, sleep issues, lack of energy, a twitching in your nerves or muscles, brain fog, feelings of anxiety and stress, fatigue, the list just goes on – then you are quite likely to be deficient in magnesium. You may have heard that there is magnesium in chocolate but with the nutrient reference value being 270mg for women and 300mg for men means that you have to eat a lot of chocolate every day to reach those kinds of intake levels. While many may say that is no bad thing, your dentist, your digestive system, not to mention your immune system may have a different reaction!

What does magnesium do?
Magnesium is involved with regulating blood sugar, protein synthesis, bone formation, blood pressure, muscle and nerve function. Low levels are associated with osteoporosis, high blood pressure and stroke. It also regulates mood, is usually low in migraine sufferers and PMS and peri-menopause symptoms are helped when magnesium is at optimal levels.

Why are we all low in magnesium?
Well…we never used to be, but modern agricultural methods have affected the nature of the soil meaning that vegetables and fruits and animal products are generally speaking, lower in nutrients than they used to be.  Not all farms are the same of course and many farmers are doing their best to regenerate the soil. The other factor is modern stresses and strains deplete magnesium within the body. Stress is one of the KEY reasons why we’re low in magnesium, as the more stressed we are, the more magnesium we need and we end up in a downward spiral of depleted magnesium very quickly.

Why are there so many types of Magnesium?
The body has different receptor sites for different forms of magnesium and these use the mineral for varying purposes. If a particular receptor site is blocked or compromised you may need to look for an alternative form of magnesium and work at finding the root cause of the blocked site. As a quick summary guide see below: (of course with over 300 processes involved these are just the main issues that each form is linked to)

Bisglycinate = sleep and nervous system
Malate = for energy production
Citrate = Constipation and muscle cramps
Taurate = Heart health and to ease the effect of mental stress

Heart Health
Magnesium plays an important role in heart health and the whole cardiovascular system, and together with calcium is involved in heart cell function and pumping blood around the body. Magnesium helps maintain stable activity in the heart cells by regulating the movement of calcium and potassium across cell membranes. When magnesium levels are too low, the heart can become more electrically excitable, which may contribute to a fluttery feeling in the chest, irregular heart rhythms or palpitations. Adequate magnesium intake helps support a steady, well-coordinated heartbeat and helps with overall cardiovascular health.

Energy Production
Magnesium supports energy production at the cell level by activating ATP, the body’s main energy molecule. If you’re low in magnesium, your cells won’t produce sufficient energy, which can lead to fatigue, brain fog, and low motivation. Many people who feel tired all the time assume they need more sleep or caffeine, but the real issue may be a lack of energy-supporting minerals like magnesium.

Muscle Function and Relaxation
Spasms are painful muscle contractions, and one of magnesium’s functions within the body is to prevent them. It does this by balancing calcium activity within muscle cells. While calcium triggers muscle contraction, magnesium helps by regulating calcium movement and supporting ATP-dependent processes.

Calcium and magnesium act in opposition as they bind with the same proteins in the muscles. A build-up of calcium causes muscles to over-contract, leading to spasms or twitches and restless leg syndrome. Magnesium regulates these contractions and allows the muscles to relax, which is why some health professionals advise increasing intake to alleviate these issues, which can really effect a good night’s sleep.

Nervous System Regulation
Magnesium helps regulate nerve signaling and brain function in the central nervous system (CNS). It plays a key role in controlling the activity of nerve cells, preventing over-excitation that can contribute to stress, restlessness, and nervousness. While the hypothalamus and pituitary gland control stress hormones released by the adrenal glands, magnesium supports these signaling pathways, helping the body respond to stress. However, if the magnesium reservoir is emptied due to chronic stress, stress resistance is reduced.

Bone Health
When people think about bone health, calcium and vitamin D usually get all the attention. While both of these are essential, magnesium is also important for bone health that often gets overlooked. Magnesium contributes to bone strength in several interconnected ways:

1. Bone formation – magnesium helps form the crystal structure of bone. Without adequate magnesium, bones may become more brittle, even if calcium intake is high. Boneform | VitOrtho
2. Regulates Calcium Balance –  magnesium helps control how calcium is transported and deposited in the body. Too little magnesium can lead to calcium being poorly absorbed or deposited in soft tissues instead of bones.

3. The Vitamin D link – vitamin D must be converted into its active form to help absorb calcium – and magnesium is required for this activation. Low magnesium can make vitamin D supplements less effective.

I have most if not all of the issues associated with low magnesium, so which one do I take?
Try Magnesium 4-in-1 | VitOrtho, this covers all the bases and also helps if you have one of your magnesium receptors in a compromised state. How will you know if one of your receptors can’t access the magnesium that your body has available? It’s likely to be the issue which you struggle with most. So if sleep is eluding you, or it isn’t deep enough, (there are of course other possible factors to consider), but magnesium could be a key to unlocking that deep restorative sleep that evades you.

Liposomal Magnesium | VitOrtho – a Liquid magnesium bisglycinate – also for sleep and nervous system issues.

Magnesium Bisglycinate & Taurine | VitOrtho – support for mood swings, cravings and headaches

If you need support in choosing the right magnesium for you, we offer a free 15 minute consultation, please do get in touch, we always love to hear from you:  Book a Consultation | VitOrtho. Or email us  Contact | VitOrtho