Why magnesium matters for hormone health. Are you getting enough?
Magnesium deficiency is something I see in virtually every client. It’s the most abundant mineral in the body and has a role in over 300 chemical reactions in which it serves as a co-enzyme. If magnesium isn’t present, these reactions can’t happen.
I recommend this mineral as part of my basic supplement protocol as it’s beneficial to everyone from teens to women in their post-menopausal years. I especially love it during pregnancy and postpartum.
But, with so much information out there and thousands of supplement brands to choose from it can get confusing fast.
So let’s break it down.
Why Do we need this essential mineral?
Magnesium plays a critical role in insulin sensitivity, energy production, detoxification, muscle function, cardiovascular health, mood, sleep, your menstrual cycle, and so much more. Technically, most of us aren’t clinically deficient, but we lack sufficient levels to function optimally. And isn’t that what we all want at the end of the day?
How I use magnesium to help clients —
✓ Reduce anxiety and stress, it’s the ultimate relaxation mineral
✓ Promote a restful night’s sleep when taken before bed
✓ Support menstrual health via estrogen detoxification and muscle relaxation
✓ Help with constipation and daily bowel movements
✓ Balance blood sugar and reduce cravings
✓ Support brain health and cognitive function
✓ Reduce menopausal symptoms
✓ Decrease inflammation and damage from oxidative stress
✓ Workout, muscle recovery
Factors that deplete magnesium —
Drinking too much coffee, soda, and alcohol
A diet high in sugar and salt
Consuming packaged, processed foods
Poor stress management
Increased environmental toxin exposure
Soil depletion, simply not as much of the mineral in our food as there once was
Being pregnant due to increased bodily demands
Having a leaky gut thus preventing absorption
Being of older age
Taking certain medications, such as high blood pressure drugs, diuretics, and proton-pump inhibitors
Foods High in Magnesium —
There’s a reason we crave chocolate that time of the month! Try to incorporate these foods as often as possible into your daily diet. Search my recipe index for inspiration.
Chocolate (70%+ dark)
Beans (lentils, black beans, chickpeas)
Grains (quinoa, buckwheat)
Dark leafy greens (spinach, collards)
Nuts (almond, cashew, Brazil, peanut)
Seeds (pumpkin, chia)
Wild seafood (salmon, sardines, halibut, shrimp)
Tofu, edamame, tempeh (always organic)
Seaweed
Avocado
Figs, dates
Bananas
Which supplements to take —
Testing for magnesium isn’t common but as most people are deficient and supplementing is generally safe, I go straight to recommending it as part of a baseline protocol for my clients.
If you do have your magnesium levels checked (a primary care doctor can order this as part of your annual labs - which you should be getting!) — the reference range is around 4.2 - 6.8 mg/dL depending on the lab. However, I like to see levels closer to 6mg/dL for optimal functionality.
Here are three main types of magnesium I utilize in my practice —
Magnesium glycinate — This is the form I recommend most as it’s easily absorbed into the bloodstream and helps with every symptom from stress to sleep to PMS (except constipation).
Magnesium citrate — This form of magnesium acts as a laxative. Taken before bed, it can help with easier bowel movements in the morning. I suggest starting with a smaller dose and titrating up until you find one that works for you. If stools become too loose, simply reduce your dose back down. You can take magnesium citrate and glycinate together as they have different functions.
Magnesium threonate — This is a newer form in the supplement world and acts as a nootropic (to enhance memory and other cognitive functions). I sometimes recommend it to clients who state they experience brain fog, depression/anxiety, or are worried about cognitive decline. It’s the only form that easily crosses the blood brain barrier to specifically target brain cells.
As for dosing, guidelines range from 400-1,000 mg daily for symptom reversal/management. You can expect to see improvements in as little as 1-2 days for stress management and constipation relief, but full benefits come after 8-12 weeks of supplementation. It’s also important to note that we need other vitamins to help with magnesium absorption including vitamin B6, vitamin C, and selenium. Everything works in tandem.
Individual needs do vary and you should discuss the best dose with your primary healthcare provider. Also note that some shouldn’t take magnesium supplements at all as they could interfere with medications for blood pressure and osteoporosis or if you have kidney and/or heart disease.
And of course, sourcing is incredibly important when talking supplements. Access the brands I recommend to private clients and a 10% ongoing discount by registering with my Fullscript dispensary here.
