Stop Wasting Money on Magnesium

A clinical guide to not all magnesium is created equal.

A patient walked up to pharmacy, holding a bottle of Magnesium Oxide and said, “I have been taking this for a month for my leg cramps and insomnia but it’s not working”. In fact, I feel worse mostly just running to the bathroom.

When I look at the bottle, I said the problem was not in your magnesium, but the problem is carrier. You’re buying a laxative to treat an insomnia.

As a pharmacist, a lot of people spending a thousand of rupees on supplements that their bodies actually not need. This is the bioavailability gap and it’s time to closed it.

What is Magnesium?

Magnesium is a mineral the human body needs to function properly. It is cofactor for more than 300 enzymatic reactions in our body. It is essential for synthesizing your DNA to regulating heart’s rhythm and allow your muscles to contract and relax. It helps body to regulate the calcium and blood sugar levels. Think of it as “Master spark Plug”. Magnesium is the silent engine of your cellular biology.

Magnesium Balance:

The magnesium balance in our body is very essential. Otherwise, your body may be hypo magnesium or hyper magnesium. The normal range for blood magnesium is 1.7 to 2.2 milligrams per deciliter.

In hypo magnesium, when your magnesium blood levels drop too low, your nerves become “hyper-excitable”. It occurs often due to poor diet, chronic alcoholism, or the use of certain medications like proton Pump Inhibitors (PPI) e.g., Omeprazole which blocks absorption over time.

Symptoms: Muscle spasm, tremors, cardiac arrythmias, and extreme anxiety.

In hyper magnesium, when your magnesium blood level very high. It usually occurs in patients with kidney diseases because magnesium excreted renally from body. If our kidney does not work well then it did not eliminate and its level become very high in body leading to hyper magnesium. So, renal function must be assessed before starting magnesium supplements.

Symptoms: Muscle weakness, low blood pressure, in severe cases, respiratory paralysis or cardiac arrest.

Not All Salts are Equal:

To the average consumer, magnesium is just magnesium for them. But as a pharmacist I see a different story. I see Bioavailability. I see pharmacokinetics. Most importantly, I see people wasting money on forms of magnesium that their bodies will never actually absorb.

The carrier molecule attached to your magnesium dictates its destination either it goes to your brain, muscles, or as often the case straight into the toilet.

Magnesium Glycinate:

It bound to the glycine (an inhibitory neurotransmitter in our body). It is highly bioavailable and has calming effect. **Best for Sleep and Anxiety.**

Magnesium L-Threonate:

The only form that crosses the blood brain barrier because standard magnesium salts struggle to reach the cerebrospinal fluid. Best for: Memory and Brain fog.

Magnesium Citrate:

It bound to the citric acid in body. Well, absorbed but has mild osmotic effect. Best for: Occasional constipation.

Magnesium Malate:

Bound to malic acid, which is part of Krebs cycle (the process uses your mitochondria use to generate energy. Best for: Fibromyalgia and chronic fatigue.

Magnesium Oxide:

It is the most common form found in budget multivitamins. On the label, it looks like a bargain because it contains a high elemental weight of magnesium. In reality, it has very low absorption (4%). Best for: when need a strong laxative.

Natural Sources of Magnesium:

Natural sources of magnesium packages with the fibers and co-factors needed for absorption. The recommended daily amount of magnesium 320 mg a day for women and 420 mg a day for men is not difficult to take in through a healthy diet.

It includes Leafy Greens (Spinach and Swiss Chard), Nuts and Seeds (pumpkin seeds, almonds), legumes (Black beans and lentils), Dark chocolate (at least 70% cocoa).

As a Pharmacist My Advice:

If you decide to supplement keep these three-rule in mind:

The 2-hour gap: Magnesium is a Chelator. If you take it with antibiotics or thyroid medications, it will trap your gut.

Elemental vs Total weight: Always look at the elemental magnesium on the supplement facts not just the total mg.

Check your Kidneys: If you have a history of renal issues, never start magnesium without professional supervision.

Don’t just buy “Magnesium”. Buy the right magnesium for your specific health goal. Your wallet and your cells will thank you.

Disclaimer: All above information is for education purposes only.

​ “If you found this clinical insight helpful, consider following PharmD Pulse and subscribing to my email list so you never miss a life-saving tip!”