Do not underestimate the importance of magnesium.  For me, it was't until I understood just how important it really was and started to take and use it correctly that things changed for me.  Yes Natpro Progesterone Cream is a calming hormone, yes it does help with insomnia, but for me the correct use of magnesium put a stop to my insomnia once and for all.  It took a while before I found out what was the best for me  i.e.  transdermal and oral.  I used to think that taking it in a supplement was good enough, how wrong was I?  There are many types on magnesium, we need more that just one type.  Read further to find out what each one does, what to take and what not to take.

Magnesium is vital for better health, it is a mineral used by every organ in your body, especially your heart, muscles and kidneys. If you suffer from unexplained fatigue or weakness, abnormal heart rhythms or even muscle spasms and eye twitches, low levels of magnesium could be to blame. Most magnesium is stored in your bones and organs, where it is used for many biological functions. Yet, it is quite possible to be deficient and not know it, which is why magnesium deficiency is known as the “invisible deficiency.” It is also one of the most important co-factors for Vitamin D3. Co-factors for vitamin D3 are:

  • magnesium - oral & transdermal. Foods high in magnesium are Gouda cheese, green leafy vegetables, broccoli, dark chocolate, not too much because of the sugar content, pumpkin seeds, almonds, avocados and cultured yoghurt.
  • vitamin K2 MK:7 - make sure that it has no soy.  Green juicing provides an excellent source, as does almonds and green leafy vegetables, gouda and brie cheese, fermented vegetables plus supplementation.  If supplementing, 100mcg K2 (MK:7) is needed per day.
  • boron - prunes are high in boron, but watch out for the sugar content.
  • zinc - supplementation needed as our soil is depleted of this valuable mineral.

Green Juicing Recipe - Provides Magnesium and Vitamin K2

I love green juicing, and at the moment this is my favourite one.

  • orange
  • celery
  • spinach
  • kale
  • lemon juice

Fermented Vegetables are an excellent source of Vitamin K2, it is also beneficial for gut issues and Inflammation.  This Facebook Group has some wonderful information and recipes.

Some information on the roles of Vitamin D3, Magnesium and Vitamin K2 (MK:7) - no soy

Vitamin D3 helps the body absorb calcium from the diet. Vitamin K2 directs the body to deposit the calcium in the places where it is needed, such as bones and teeth and NOT in organs, arteries, muscles and soft tissue where it can cause health issues. It is Magnesium's job to keep it where it belongs. Vitamin D3, Magnesium and Vitamin K2 are no brainers!

Note on calcium: We do not need to supplement with calcium unless you are chronically deficient.  Please view these excellent videos, they are well worth the view.  Death by Calcium and Too Much Calcium.

Please view this video - The Vitamin K2 and Calcium Paradox

Signs of Magnesium Deficiency

  • numbness and tingling
  • personality changes/mood swings
  • muscle contractions and cramps
  • seizures
  • headaches/migraines
  • coronary spasms
  • abnormal heart rhythms
  • anxiety
  • depression
  • insomnia
  • fibromyalgia
  • poor appetite
  • nausea
  • vomiting
  • shivers
  • increased blood pressure
  • blood clots
  • bowel diseases
  • detoxification
  • fatigue and weakness
  • nerve problems

What causes Magnesium Deficiencies

It would appear that modern day farming which includes the use of chemicals and fertilizers, destroy valuable minerals and vitamins in the soil causing a magnesium deficiencies.

The following can reduce your body's ability to absorb Magnesium

  • Kidney disease
  • Chrohn's disease or other digestive conditions
  • Parathyroid issues
  • Drugs or antibiotics used for diabetes or cancer
  • Aging
  • Excessive alcohol 

Best Types of Magnesium

There are a variety of magnesium supplements on the market and each one serves a purpose. Find a few that are suitable for you and your symptoms. The reason for the wide variety of magnesium supplements is because magnesium must be bound to another substance. There is no such thing as a 100% magnesium compound supplement (except pico-ionic magnesium). The substance used in any given supplement compound can affect the absorption and bioavailability of the magnesium and may provide slightly different, or targeted, health benefits.

You would be wrong in thinking that taking only one type of magnesium is sufficient.  There are various types, all serving a vital purpose. Transdermal and oral are needed.  Between 250 - 800mg of magnesium is require each day.  

Magnesium Glycinate – is the most bio-available form of magnesium. Can help with sleep and feeling calm. Least likely to cause loose stools. Take at bedtime.

Magnesium Malate - is important for people who have a lot of fatigue or suffer from Chronic Fatigue Syndrome. Magnesium Malate should be taken during the day with meals. The extra malic acid will increase stomach acid and assimilation.

Magnesium L-Threonate - Not enough in vivo research yet but may greatly increase magnesium in the brain and spinal column for increase cognitive function. L-Threonate is an isomer of ascorbic acid. *New research has shown that it increases it about the same as magnesium sulfate, granted magnesium sulfate is injected though. Take at bedtime.

Magnesium Taurate - is a lifesaver for people with heart disease. The extra taurine as an amino acid helps the heart function better. Take at bedtime.

Magnesium Citrate - should mostly only be used for bowel irrigation, but it is an okay form of magnesium. It should also be taken with meals because the extra citric acid will increase stomach acid and assimilation. 

Magnesium Sulfate - magnesium is vitally important for enzyme function, muscle and nerve function, it reduces inflammation and the structural health of cell membranes. Sulfate helps the body to absorb nutrients, eliminate toxins and heavy metals.  They reduce the pain associated with migraine headaches. Adding this mineral to bathwater activates the process known as reverse osmosis which draws toxins out of the body. Epsom salt baths have been used for hundreds of years to calm the mind and body, they ease stress, reduce pain and inflammation, softens the skin and heal cuts and scrapes. Can help heal muscle sprains better than other forms because of skin permeability.  Has average absorptivity but does leave some extra organic sulfur in the body.  Can help heal muscle sprains better than other forms because of skin permeability. Enjoy soaking in a bath before bedtime or take Epsom Salt Baths, see below.

Magnesium Arginate - The extra arginine is good for increasing blood flow. It is very good for body-builders. Take with meals throughout the day due to the possibility of increased energy.

Magnesium Lysinate - a good source of magnesium and the amino acid lysine. Lysine is an excellent anti-viral. Take before bedtime.

Magnesium Ascorbate – is a good source of magnesium and vitamin C. Can cause some loose stools. Take before bedtime.

Magnesium ZMK- a great form of magnesium that uses magnesium from all of the krebs cycle: Citrate, Fumarate, Malate, Succinate & Alpha-Keto-Glutarate. This supplement form of magnesium ZMK is great for athletes, very good for recovery. Take with meals.

Magnesium Fumerate, Succinate, Alpha-Keto Glutarate - see Magnesium ZMK, All Krebs Cycle forms of magnesium.  Magnesium Carbonate - probably the least likely form of magnesium. Has one of the lowest forms of absorbability and makes a good laxative. Take at bedtime.

 

At least one oral magnesium must be taken with Vitamin D3 in the morning and with something fatty for better absorption. Glycinate is the preferred one to take at night as most people benefit from it greatly and helps with insomnia.

Magnesium with Special Uses:

Magnesium Orotate - is one least known forms of magnesium but if you just had surgery or exercise a lot then it will be your godsend. The extra orotate will help muscle regeneration. Orotate does increase uric acid levels, women should stay away from it since it can be mutagenic. (Only found as a possibility in rats in vivo, rats are different biologically than humans). Take at bedtime.

Magnesium Chloride - is one of the best forms of magnesium for people with gerd or stomach problems. It must be taken with food because the extra chloride will definitely make extra HCL in the stomach. Can also be used topically as a spray. See Magnesium Oil below.

Magnesium 2-AEP - is chelated with phosphorylethanolamine which is a vital component of the structure and integrity of cell membranes. Has been theorized to help patients with MS because it can help with cellular function and integrity and can help protect myelin. It has been implicated in possibly suppressing the immune system. Take with meals during the day.

Magnesium Peroxide - ONLY AS COLON CLEANSER. Take before bedtime.

Inferior Types of Magnesium

Most of the following forms of magnesium are inferior because they either do damage in the body or are very poorly absorbed. Magnesium Asparate has extra aspartic acid which even though it is an amino acid, too much aspartic acid has been believed to be neurotoxic (Granted all of "the man" studies show that an increase of the aspartic acid level in the body isn't harmful). Magnesium Hydroxide and Magnesium Oxide are not recommended because they are poorly absorbed. Magnesium Lactate can cause and increase in lactic acid build-up therefore not recommended.

Magnesium Aspartate - absorption isn't worth the extra Aspartic Acid. Too much Aspartic Acid is neurotoxic. (ASPARTAME). Take at bedtime. This includes magnesium ZMA supplements.

Magnesium Pidolate - absorption is DEFINATELY not worth the extra free glutamic acid. Too much free glutamic acid can be excitotoxic and neurotoxic. (MSG). Take with meals.

Magnesium Hydroxide - not greatly absorbed most magnesium is released into the bowels. Most commercial preparations (Milk of Magnesium) have sodium hypochlorite added (bleach). Take at bedtime.

Magnesium Oxide - VERY POORLY ABSORBED - out of 400mg only at most, 80mg of magnesium is absorbed by the body. The worst form of magnesium. Take at bedtime.

Magnesium Lactate - Lactic Acid is not taken at all.

Two of my favourite Types of Transdermal Magnesium

Why? The skin, our the largest organ in our bodies, therefore it makes sense to use a transdermal type of magnesium:

  • magnesium oil
  • Epsom salts

Magnesium Oil – is made from magnesium chloride. Personally I love this form on magnesium and is especially beneficial for those who find that oral magnesium upsets their tummy. Makes an excellent deodorant, in fact I no longer buy deodorant, one less chemical used. Can be used on any ache or pain on the body. Spray on soles of feet at night before getting into bed, helps with sleep.

Epsom Salt Baths/Foot Baths, Magnesium Sulfate - I simply LOVE this form and can’t wait for bath time so that I can lay back, relax and enjoy it's wonderful benefits. Also great if baking soda (bi-carbonate of soda) is added to the bath water. It is known for its cleansing ability and anti-fungal properties, it also balances pH levels.  Start slowly, ½ cup ES and work up to 2 cups per bath. Foot baths, start with ½ cup working up to 1 cup. If using bi-carbonate of soda, use half the amount to ES. If only using ES as a foot bath, don’t through the water away, water your plants they will love you for it. Amazing de-toxing agent. If a foot both is preferred, then use less.  CAUTION: get out of the bath slowly as one can become slightly dizzy or perhaps feel nauseous when first taking an Epsom salt baths as it is detoxing.

TIP: It really is best not to take oral magnesium all at once, take throughout the day. For me, I take Citrate in the morning and Glycinate at night. Find one that works for you! MOST IMPORTANT, keep well hydrated when taking magnesium. I drink 2 liters of water a day!  If you suddenly develop headaches or aches and pains, it is most probably because you are not drinking enough water!

This is what works for me.  It took me a long time to work out what Magnesium forms suited me for my symptoms. You will need to experiment to see what suits you.  Glycinate, Epsom Baths and Magnesium Oil are no brainers as far as I am concerned.  I take and use roughly 700mg of both oral and transdermal combined

  • Glycinate - 200mg per day, taken at night
  • Citrate - 200mg per day, taken in the morning
  • Magnesium Oil - 10 squirts per day in the morning.  I use 2 squirts for each armpit as an excellent deodorant, the balance over my body, or rub on any ache or pain
  • Epsom salt baths - 2 cups of Epsom salts and 1 cup of baking soda

Since informing you what I take regarding magnesium, I have now been able to reduce my Glycinate and Citrate to 150mg each per day as I feel that my levels have improved and I feel great.  Mag oil I have kept the same, but my Epsom salts baths I have reduced to twice a week now.  Obviously I will increase again, should I feel the need. (23 January 2017).

 

Recommended Magnesium

Magnesium - UK

Magnesium - USA

 Recommended Vitamin K2 (M:7) - No Soy.  RDA 100mcg per day

Vitmain K2 - USA

Vitamin K2 - UK

 

References

Magnesium, NOT Calcium, is the Key to Healthy Bones

5 Signs You Don’t Get Enough Magnesium

How a Magnesium deficiency sabotages our mental health

Anxiety

How to increase your Magnesium intake and why you need to

What does your Magnesium Level tell you about the status of magnesium deficiency?

Magnesium - A Natural Migraine/Headache Remedy 

Help me figure out magnesium? How to calculate elemental magnesium?

Insomnia - Low Magnesium could be to blame

Malate and Fibromyalgia

Food - the best sources of Magnesium

More on Magnesium 

Magnesium Deficiencies

Tests for Magnesium

Magnesium for Adrenal Fatigue