MAGNESIUM – everything you need to know about this vital mineral

Magnesium is a critically important mineral in the human body, playing a part in many metabolic functions and more than 300 enzymatic reactions within your body’s natural processes, such as the transmission of genetic information, the absorption of other vitamins and trace elements, and the activation of amino acids.

Supporting energy production, normal blood pressure already within the normal range, and normal muscle and nerve function are also among the roles of magnesium in your body.

But, did you know that magnesium is the second nutrient after vitamin D that people are most deficient in, especially in developed countries?

It’s estimated that a significant portion of adults do not meet recommended magnesium intake levels, and according to several sources, low magnesium intake has been associated with various health concerns.

The main causes of magnesium deficiency are probably widespread incorrect dietary habits, the use of certain medications, as well as agricultural techniques, where it is estimated that the mineral content in vegetables may have decreased by as much as 80-90% over the last 100 years.

There may be another reason behind such a large-scale magnesium deficiency, and it’s related to the fact that there has not been much talk about the different forms of magnesium, some of which are better absorbed than others, nor about how important magnesium actually is for our body. After reading this, we hope you can talk all about it, spreading awareness with loved-ones, even strangers!

This journal will help you learn which form of magnesium might be best for you, because while the most popular forms of magnesium, such as magnesium glycinate , magnesium citrate, and magnesium malate, are all foundationally important for your health, some people may be better off with one form and others with another. We’ll also cover forms that are less commonly recommended.

Overall, you’ll find all the key information we find vital for understanding magnesium. For example, influences on intake levels, general signs associated with low intake, magnesium content in foods, its roles in the body, commonly used supplement forms, and considerations for different life stages. You’ll also learn more about why standard testing may not always reflect total body magnesium levels. Happy reading!

Magnesium deficiency – what are the possible contributing factors and what are common signs associated with low intake?

According to various sources, most people likely don’t consume enough of the magnesium throughout their day-to-day life, and there are several reasons for this (8, 23).

Causes and risk factors of magnesium deficiency

The soil has been depleted of minerals. One contributing factor is thought to be the over-cultivation of agricultural crops and the use of pesticides, which may reduce mineral content in soil. If the soil contains fewer nutrients and minerals, the harvested plants may also contain less of them. It is estimated that the mineral content of vegetables has decreased by as much as 80-90% in the last 100 years (23).
Inadequate or improper diet and lifestyle factors. Magnesium can be more difficult to obtain with modern dietary patterns. Poor diet (especially for the elderly or those who eat less), alcohol, coffee, and other stimulants such as energy drinks, high sugar intake, and low consumption of whole foods may contribute to lower magnesium intake. For example, consuming caffeine and alcohol may increase the excretion of magnesium through the kidneys, which in turn may increase the body’s demand for magnesium. Diets low in vegetables, leafy greens, and unprocessed nuts and seeds may also be associated with lower intake.
Food preparation. Foods that have been highly processed, or overly refined, may contain fewer nutrients. It is estimated that today's diets now consist of up to 60% processed foods. Processing methods such as blanching grains and boiling vegetables can cause up to 80% of the magnesium content in foods to be lost.

Beverages with high phosphoric acid content, such as soft drinks, low-protein diets (less than 30 mg/day), and foods containing phytates, polyphenols, and oxalic acid, such as rice and nuts, contribute to magnesium deficiency because they can bind magnesium and form insoluble precipitates that negatively affect magnesium availability and absorption (23).

Stress and lifestyle factors. Prolonged stress and high mental load may be associated with changes in magnesium status in the body.
Certain health conditions. The body's demand for magnesium may increase in certain situations, including metabolic conditions, digestive conditions that affect absorption, kidney-related conditions, or prolonged vomiting or diarrhea.
Taking certain medications. Some medications may influence magnesium levels when used long term, such as:

diuretics (medicines that promote urine excretion, e.g. furosemide and bumetanide)
proton pump inhibitors (medicines that inhibit the production of stomach acid, for example to treat reflux)
laxatives
certain heart medications
antacids (e.g. omeprazole)
tacrolimus (macrolide antibiotics with immunosuppressive effects),
oral contraceptives or birth control pills
and some antibiotics (e.g., ciprofloxacin)

Physical exertion. Heavy physical activity and sweating (since sweat also removes minerals) may influence magnesium levels in the body, increasing overall needs.
Pregnancy and breastfeeding. This is a time when magnesium requirements may be higher, along with other nutrients.
Age. Magnesium needs and utilization may change with age, including during menopause and later life stages (your wisdom years, if you may).
Interactions between certain nutrients. Calcium and magnesium interact in the body, and imbalances in intake (such as if you are an avid fan of regular dairy) may influence overall magnesium status.
Drinking water. Drinking water can contribute to magnesium intake, but levels may vary depending on source and treatment methods. Some filtration processes may actually reduce mineral content. (6, 8, 23, 24).

People who live near the ocean (and swim in it often), eat foods grown in magnesium-rich soil, and drink magnesium-rich water or beverages may have higher normal magnesium intake. However, this is not the case for most people on Earth (8).

Signs of low magnesium intake

Since magnesium plays a role in almost all our organ systems and natural body processes, it has been widely studied for its role in overall health.

However, magnesium status can be difficult to assess, as blood tests may not always fully reflect total body levels. Namely, only 0.8% of magnesium is found in the blood, of which 0.3% is in the serum and 0.5% in erythrocytes, with a typical total serum magnesium concentration of 0.65-1.0 mmol/l. The remainder is distributed in soft tissues (19%), muscles (27%) and bones (53%).

Up to one-third of the magnesium stored in bone is exchangeable, and although the total levels may change with age, bone remains the most important site of magnesium storage and exchange. Thus, serum (from blood test) magnesium levels don’t accurately reflect the actual amount of magnesium in the body (23).

Because of this, low magnesium intake may not always be immediately noticed. People may explore medication to relieve their symptoms, even though in some cases, they may benefit more from a proper diet or magnesium supplementation. So, first and foremost, let's raise our awareness of general signs that may be associated with low magnesium intake.

At Ecosh, we view the state of your health on a holistic level, and the signs listed below can of course be influenced by many different factors, but if several of them occur at the same time, they may be associated with lower magnesium intake.

We will explore this topic further under the heading “Why is it difficult to measure magnesium levels in the body and why low magnesium status may go unnoticed?”

Signs that may be associated with low magnesium intake may include:

muscle spasms and cramps
loss of appetite
constipation
nausea
fatigue and weakness
tingling or prickling sensations (“ants” in the hands and feet)
increased sensitivity or excitability
changes in sleep patterns
irregular heartbeat sensations
changes in blood pressure
feelings of tension
feelings of stress
changes in focus or concentration
memory challenges
low mood
irritability
restlessness
eyelid twitching
occasional muscle discomfort or aches
feelings of nervousness
dental health changes
general physical discomfort
Additional conditions that have been studied in relation to magnesium status include:

metabolic health conditions
bone health changes
kidney-related conditions
cardiovascular health conditions (6, 32).

The importance and roles of magnesium in the human body and potential effects associated with low intake:

Below are some of the areas that research has explored in relation to magnesium status. By reading all of this, you will also understand why magnesium is so important in the human body. These findings relate to magnesium as a nutrient, a mineral, not to any specific supplement, and it is always recommended to consult a healthcare professional before introducing supplements.

1. Cardiovascular health

Magnesium plays a role in normal blood vessel function and calcium metabolism, and research has explored how magnesium status may be associated with arterial calcification in relation to long-term mineral imbalance in the body.

Some studies have suggested that lower magnesium levels may be associated with changes in calcium handling in the body. Because of this, magnesium intake has also been explored in relation to other natural cardiovascular health processes and markers.

For example, several studies have examined the relationship between magnesium intake and coronary heart disease. Some findings suggest potential associations, although results across studies are mixed and continue to be evaluated (8, 9, 13, 15, 24).

2. Muscle function

Muscle cramps and spasms are commonly discussed in relation to magnesium status (this is one of the most noticeable symptoms). Adequate magnesium intake supports normal muscle function (8).

3. Mood and well-being

Could something as simple as magnesium help support overall mood and well-being? Research suggests that it can. Psychology Today explained one possible reason:

“At the synapse between two neurons, magnesium plays a role together with calcium and glutamate. Calcium and glutamate are known to be excitatory in nature and toxic in excess. They activate the NMDA receptor. Magnesium can sit on the NMDA receptor without activating it, like a guard at the gate. But when we are magnesium deficient, we have no guard, and calcium and glutamate can activate the receptor like there is no tomorrow. In the long term, this damages neurons, eventually leading to cell death. In the brain, this situation is not easily reversed or corrected.” (8, 10).

NMDA (N-methyl-D-aspartate) receptors are a family of L-glutamate receptors, or glutamate receptors and ion channels found in neurons, and play an important role in normal learning and memory function.

4. Hormonal changes in Women

If you have crazy mood swings before or after your period, you may be deficient in magnesium. The higher the levels of estrogen or progesterone in a woman’s body, the lower her magnesium levels (8, 11).

According to Dr. Carolyn Dean, author of The Magnesium Miracle, menstrual cramps may also be related to magnesium levels. She recommends that women who suffer from PMS (premenstrual syndrome) and cramps take magnesium at the beginning of their cycle, before symptoms begin (8).

5. Blood pressure

Research has explored the relationship between magnesium intake and maintaining normal blood pressure levels. Some studies have found a correlation, and luckily, more is underway to better understand the intricacy of this relationship (12, 15).

6. Magnesium during pregnancy

Magnesium requirements may change during pregnancy, and research has explored associations between magnesium intake and positive pregnancy-related outcomes.

What is known is that as the hormone progesterone increases in the body, magnesium levels decrease.

According to Dr. Carolyn Dean, author of The Magnesium Miracle, hormonal fluctuations can also affect our magnesium levels. The cause of morning sickness (or often all-day nausea) is not yet fully understood. Though, increased progesterone and estrogen levels can contribute to nausea. Many women have found that by restoring magnesium levels in their bodies through diet or supplements, they support their body’s natural processes against morning sickness.

Magnesium may also reduce leg cramps during pregnancy. Some sources suggest that magnesium may also be linked to a reduced risk of preterm birth and headaches. ( 8, 17, 18).

7. Energy production

Magnesium plays an essential role in cellular energy production, as it's involved in processes that generate ATP, the primary energy carrier in cells.

For Adenosine triphosphate (ATP) it to be active, it must bind to a magnesium ion.

Therefore, low magnesium status may be associated with feelings of fatigue or low energy (8, 19, 20).

8. Bone health

Most people tend to think of calcium as the most important mineral for bone health. However, while calcium is indeed important, magnesium also plays an important role in supporting normal bone health.

Magnesium is involved in several processes related to bone structure and mineral balance:

Vitamin D utilization. Magnesium plays a role in the activation of vitamin D, which supports calcium absorption. Magnesium and vitamin D work together as part of normal physiological processes involved in maintaining bone health.
Calcium balance. Magnesium is involved in processes that help regulate how calcium is distributed and utilized in the body. This interaction is one reason why magnesium is often discussed alongside calcium in relation to bone health.

Some research has explored associations between magnesium intake and bone health outcomes, and luckily, these relationships continue to be studied (8, 21, 22).

9. Sleep and relaxation

Melatonin, chamomile, valerian, Ashwagandha, passionflower, and lavender are some of our favorite natural supports for a calming evening routine. Magnesium, however, is the ultimate relaxation support mineral, according to Dr. Mark Hyman. Magnesium supports the natural relaxation of the body and mind, both of which contribute to restful sleep. Additionally, magnesium is necessary for the proper functioning of GABA receptors in the brain. GABA is a neurotransmitter that allows the brain to enter a calm state (8, 16).

10. Proper use of other vitamins and minerals

Several vitamins and minerals work synergistically, and magnesium is one of them. Magnesium is needed for the proper utilization of calcium, potassium, vitamin K, vitamin D, and many other nutrients (8).

11. Nervous system function

Magnesium plays a role in normal nervous system function. Some research has explored associations between magnesium status and various neurological or behavioral patterns.

12. Blood sugar and metabolic health

Type 2 diabetes has been widely studied in relation to magnesium status, with research suggesting that individuals with this condition may often have lower magnesium levels.

Magnesium plays a role in processes involved in glucose metabolism and insulin activity. It’s also involved in pathways related to cellular energy use and metabolic regulation.

Some research suggests that lower intracellular magnesium levels may be associated with changes in how the body utilizes insulin and glucose. In addition, both magnesium intake and excretion patterns may be influenced by metabolic factors.

Reduced magnesium intake and increased magnesium loss have been observed in certain metabolic conditions.

Many studies have explored how magnesium intake may play a role in overall metabolic health, although further research is needed to concretely understand these relationships (25).

Sources of magnesium in food

Common dietary sources of magnesium include nuts, seeds, legumes, and dark green leafy vegetables, as well as certain fish and other whole foods. Below is an approximate estimate of the magnesium content in common foods.

Pumpkin seeds, roasted, 28 g: 156 mg
Chia seeds, 28 g: 111 mg
Almonds, dry roasted, 28 g: 80 mg
Spinach, cooked, ½ cup: 78 mg
Cashews, dry roasted, 28 g: 74 mg
Peanuts, roasted in oil, ¼ cup: 63 mg
Soy milk, plain or vanilla, 1 cup: 61 mg
Black beans, cooked, ½ cup: 60 mg
Edamame beans, shelled, cooked, ½ cup: 50 mg
Peanut butter, 2 tablespoons: 49 mg
Potato, baked with skin, 99 g: 43 mg
Rice, brown, cooked, ½ cup: 42 mg
Yogurt, plain, low-fat, 227 g: 42 mg
Breakfast cereal fortified with 10% magnesium, 1 serving: 42 mg
Instant oatmeal, 1 package: 36 mg
Kidney beans, canned, ½ cup: 35 mg
Banana, 1 medium: 32 mg
Atlantic salmon, farmed, cooked, 85 g: 26 mg
Milk, 1 cup: 24-27 mg
Raisins, ½ cup: 23 mg
Whole grain bread, 1 slice: 23 mg
Avocado, diced, ½ cup: 22 mg
Chicken breast fillet, roasted, 85 g: 22 mg
Ground beef, 90% lean, pan-fried, 85 g: 20 mg
Broccoli, chopped and cooked, ½ cup: 12 mg
Rice, white, cooked, ½ cup: 10 mg
Apple, 1 medium: 9 mg
Carrots, raw, 1 medium: 7 mg (7, 32).

Why don’t most of us get enough magnesium from our food, and why it’s difficult to know how much magnesium our diet contains?

Despite the importance of magnesium for overall health and well-being, many people may not meet the recommended daily intake of magnesium (approximately 310–420 mg per day for adults, depending on gender - more on this below). Low intake cannot be attributed solely to dietary patterns, as agricultural practices may also play a role.

Why don’t most people get enough magnesium from their diet?

Foods commonly recognized as sources of magnesium include leafy greens (about 78 mg/serving), nuts and almonds (about 80 mg/serving), and whole grains (about 46 mg/serving). Individually, these foods may contribute only part of the recommended daily intake, and they are not always consumed in amounts that would meet daily needs.

Ask yourself: do you regularly consume, for example, 2.5 cups of spinach or around 100 grams of almonds each day? If so, your magnesium intake may be adequate based on general estimates. If not, it may be worth paying closer attention to your dietary habits and routines.

Why can’t we be sure how much magnesium our food actually contains?

The increasing demand for food has led to artificial agricultural practices that may influence soil mineral content, including magnesium levels. In addition, the use of certain fertilizers may affect how minerals interact in the soil, potentially influencing their availability to plants.

Some sources suggest that the mineral content of fruits and vegetables may have changed over time, although estimates vary and depend on factors such as soil quality, farming practices, and crop selection. It’s important to note that the USDA’s mineral content of vegetables and fruits has not been updated since at least 2000 (23).

The accuracy of the mineral content should therefore be verified to support the claim of demineralization of these food sources. This is especially true because agricultural methods and nutrient fertilization have undoubtedly advanced over the past 50 years. There is therefore a clear need for a new initiative to investigate the current mineral content of selectively bred vegetables and fruits and to obtain an up-to-date and validated estimate of the mineral and nutrient content of the main nutrients in commonly consumed fruits and vegetables (23).

The most common forms

Which magnesium supplements are most commonly used? What are the different forms of magnesium and how do they vary?

When looking for the right magnesium supplement for you, you may have noticed that magnesium can appear under different names on product labels. This is because magnesium is available in many different forms, each with its own characteristics.

These forms are not simply different names for the same thing, but they refer to magnesium bound to different compounds, which may influence factors such as how it is tolerated and how it is utilized in the body.

Because of this, some forms are often described as being more commonly used or better tolerated than others.

Comparing different forms of magnesium and their general characteristics, forms such as magnesium glycinate and magnesium citrate are often used in supplements, while magnesium oxide is less commonly preferred due to differences in how it is typically utilized in the body.

Ultimately, the choice between different forms of magnesium depends on personal preferences and individual needs or wellness wishes. For example, magnesium glycinate is often included in formulations designed for evening routines, while magnesium citrate is commonly used in general magnesium supplementation. Magnesium taurate and magnesium malate are also widely used forms, each with their own characteristics.

Now, we’ll describe the general characteristics of the different magnesium forms so that you can decide which is best for your wellness wishes. As always, it is recommended to consult a qualified healthcare professional who is familiar with your individual health considerations.

Which form of magnesium is for me?

Common forms of Magnesium for supplement rituals include magnesium glycinate, magnesium citrate, magnesium taurate, magnesium carbonate, magnesium chloride, magnesium L-threonate, and magnesium malate.

Magnesium glycinate

Also known magnesium diglycinate, magnesium bisglycinate, magnesium bisglycinate chelate. All these names refer to the same substance. It’s a chelated compound of magnesium, where magnesium is bound to glycine, an amino acid.

This form is often described as having good bioavailability and is generally well tolerated. It’s commonly used in long-term supplementation and is often chosen by individuals who prefer forms that are gentle on digestion. Some sources describe it as being suitable for individuals with sensitive digestion, although individual responses may vary.

Magnesium glycinate is often included in evening rituals, as it is commonly associated with relaxation-focused supplement use.

The main characteristics of magnesium glycinate:

Often described as having a calming association
Contains glycine, an amino acid involved in normal nervous system function
Commonly used in general supplementation
Typically well tolerated compared to some other form

Magnesium citrate

Magnesium citrate is also one of the more commonly used forms of magnesium, often chosen due to its availability and general absorption characteristics. It is a compound of magnesium and citric acid.

Because citric acid may influence digestion, magnesium citrate is known to have a supportive influence on bowel movements in some individuals, depending on individual tolerance.

Liposomal magnesium citrate is a form where magnesium is delivered using lipid-based carriers (liposomes), which are designed to support nutrient delivery.

The main characteristics of magnesium citrate (liposomal form):

Supportive for very active lifestyles
Designed to support nutrient delivery and bioavailability
Supports normal energy production and recovery

Magnesium taurate

Magnesium taurate is a compound of magnesium and taurine (an amino acid). It’s often included in multi-form magnesium supplement products.

Magnesium taurate characteristics:

Contains taurine
Commonly used and widely supportive form
Does not typically have a strong laxative effect

Magnesium Carbonate

This magnesium compound can contain approximately 29–45% elemental magnesium. Magnesium carbonate reacts with stomach acid to form magnesium chloride.

Because of its interaction with stomach acid, it is sometimes included in formulations related to digestive comfort, although individual responses may vary.

Magnesium carbonate characteristics:

Converts to magnesium chloride in the body
Contains a relatively high percentage of elemental magnesium
May influence stomach acidity

Magnesium chloride

Although magnesium chloride contains a lower percentage of elemental magnesium, it’s still widely used in supplementation.

Magnesium chloride characteristics:

Often included in topical and oral magnesium products
May influence digestion in higher amounts
Caution: Magnesium chloride may cause diarrhea if taken in excess.

Magnesium L-threonate

This is a newer type of magnesium supplement that is still gaining attention and is being studied for its unique characteristics related to how magnesium is distributed in the body.

Magnesium L-threonate characteristics:

Newer form
Subject of ongoing research
Explored in relation to cognitive-focused supplement formulations

Magnesium malate

Magnesium malate is a compound of magnesium and malic acid, a substance naturally present in the body and involved in cellular processes, such as cellular energy production.

Magnesium malate characteristics:

Contains malic acid, which supports normal energy production
A commonly used form
Good solubility and bioavailability

Which forms of magnesium are less commonly preferred?

Some forms of magnesium are less commonly used in supplementation, including magnesium oxide, magnesium sulfate, magnesium glutamate, and magnesium aspartate.

Magnesium oxide

Magnesium oxide is a form of magnesium that contains a relatively high percentage of elemental magnesium (around 58%), but it is often described as having lower bioavailability compared to some other forms.

It’s not a chelated form, but is bound to an organic or fatty acid. It’s sometimes used as a lower-cost raw material in supplements. In Estonia, however, some pharmacies still sell supplements that, if not completely, then partially contain magnesium oxide.

Magnesium oxide in brief:

Contains a high percentage of elemental magnesium, but often described as having lower bioavailability
Often used as a cheap raw material
Caution: May influence digestion in higher amounts; individual tolerance may vary.

Magnesium sulfate

Magnesium sulfate, also known as Epsom salt, is commonly used for non-oral support, such as in baths, although it’s also used in certain medical settings.

It can contain a relatively high percentage of magnesium and should be used according to guidance.

Magnesium sulfate in a nutshell:

Also known as Epsom salt
Contains relatively high levels of magnesium
Commonly used in topical applications
Caution: Internal use should align with recommended guidance from your healthcare provider, as excessive intake may be dangerous.

Magnesium glutamate and magnesium aspartate

We recommend you avoid these completely. Glutamic acid and aspartic acid are components of the dangerous artificial sweetener aspartame, and both become neurotoxic when not combined with other amino acids (26).

Magnesium glutamate in a nutshell: Contains glutamic acid, and is not recommended as a supplement.

Magnesium aspartate in a nutshell:Contains aspartic acid, and is rarely recommended as a supplement.

Ecosh's Mg supplement rituals:

You can definitely find a magnesium supplement that suits you in any well-stocked pharmacy, but if you have started to experience the love and quality of Ecosh, trust we have you covered. Though our full Mg product line has not yet made its way over to the states from Estonia, we have two intentionally formulated products to offer:

LIPOSOMAL MAGNESIUM CITRATE

Liposomal Magnesium Citrate invites gentle mineral nourishment into your body. Crafted with liposomal technology, it supports efficient absorption of the pure magnesium form, while remaining comfortable to digest. Each capsule supports normal nervous system and muscle function, maintains energy metabolism, contributes to electrolyte balance, and helps reduce tiredness and fatigue as part of a daily ritual and healthy lifestyle.*

Suggested Use

Adults: Take 2 capsules daily with a full glass of water alongside a meal, or as advised by your healthcare provider.

Ages 7–11: Take 1 capsule daily.

Ages 12+: Take 1–2 capsules daily.

When to Use

The best time to take magnesium is in the evening, preferably 2–3 hours before bedtime. Though it can also be taken during the day.

MAGNESIUM COMPLEX + SHILIJIT

Our Magnesium Complex is a comprehensive complex of shilajit and four bioavailable forms of magnesium: malate, taurate, citrate, and bisglycinate. Enhanced with manganese and vitamin B6 to support energy metabolism and optimal nutrient utilization*.

Magnesium is an essential mineral that plays a key role in many physiological functions, including normal nervous system and muscle function.* Combining multiple forms provides broad support, as each form has a slightly different focus within the body.*

Shilajit has been traditionally used as a natural source of vitality and mineral support in traditional Eastern wellness practices, including Ayurveda and Tibetan medicine. It supports cognitive function, digestion, and metabolic balance.*

Suggested Use

Take 2 capsules twice daily with a full glass of water, preferably with a meal, or as directed by your healthcare provider.

Suitable for daily use.

Other Estonian Products

Over the past 10 years, our range of magnesium products in Estonia has grown to be quite extensive. Here’s a sneak peak into what may be brought over to the USA soon (let us know if you want one over here ASAP!)

MAGNESIUM GLYCINATE + B6 - A simple, yet supportive targeted recipe for Mg intake.
MINERALEX - A liquid form of Mg, alongside other trace minerals, that can be added to mineral-stripped water. Sourced from 662m deep in the remote waters off the east coast of Taiwan.
MAGNESIUM MALATE - Specifically supportive for natural energy levels and recovery.

Why might magnesium capsules, or liquid and powder, be preferred over tablets, flakes, and Epsom salts?

Magnesium tablets

In order to achieve the shape of the tablet and a more neutral taste, magnesium tablets typically require additional processing. They are pressed, dried, and may include excipients to maintain structure and stability. For this reason, magnesium tablets may contain more added ingredients compared to some other formats.

Magnesium capsules

Magnesium capsules (supplements) are often less processed than tablets. Capsules are also easy to swallow, and can be integrated with liposomal or synergistic nutrient technology to support absorption in the body.

Liquid magnesium

Liquid magnesium products may contain fewer added ingredients depending on the formulation. For example, Estonian Ecosh’s MINERALEX contains magnesium along with other trace minerals such as sodium, potassium, calcium, iodine, zinc, and others.

Magnesium powder

Magnesium is also available in powder form, although suitability depends on the specific form used. Magnesium citrate, for example, dissolves well in water and is commonly used in powders.

Powder formats, when packaged appropriately, may require fewer additional excipients. In such cases, magnesium capsules and powders can both be practical options depending on preference.

Magnesium flakes and Epsom salt

Other ways to use magnesium include magnesium flakes and Epsom salt, which are typically used in baths or foot baths and are generally intended for external use.

Magnesium absorption

What does it depend on and what other nutrients and foods may influence it?

Magnesium form. Several factors play a role in magnesium absorption, one of which is the solubility of the magnesium form (inorganic salt, organic salt, chelate, etc.), with higher solubility generally associated with greater absorption. As previously mentioned, magnesium glycinate is often described as a well-absorbed form.
Digestive tract pH. Factors affecting absorption include the pH of the digestive tract, as it influences the solubility of magnesium. For example, a lower pH can increase magnesium solubility. As magnesium moves through the small intestine, pH levels change, which may influence how it is absorbed. Some formulations, such as liposomal magnesium, are designed with delivery systems that aim to support nutrient transport through the digestive tract.
Foods. Various dietary factors may influence magnesium absorption. Certain nutrients and compounds, including carbohydrates and medium-chain fatty acids, may play a role in magnesium uptake, while overall diet composition can also influence magnesium status. Solid foods may affect gastrointestinal transit time, which in turn may influence nutrient absorption. Dietary fiber (e.g., cellulose, pectin, and inulin) does not appear to significantly affect magnesium status but may influence how it is processed in the digestive system (24).
Vitamins and other minerals. The following nutrients are often discussed in relation to magnesium utilization:

B vitamins, especially B6, which plays a role in normal cellular processes
Vitamins C and D
Minerals such as calcium, potassium, and sodium

For this reason, magnesium is often taken with food as part of a balanced diet.

Why are bioactive forms good? Bioactive forms have already been made suitable for metabolism, and a depleted body does not have to spend that little energy converting the passive form into an active form.

Why is it difficult to measure magnesium levels in the body and why low magnesium status may go unnoticed?

The current “normal” range for serum magnesium is 0.7–1 mmol/L, depending on age, and was established based on serum magnesium levels collected from a study conducted in the United States between 1971 and 1974 in individuals aged 1–74 years (23, 29).

Serum levels may be influenced by dietary magnesium intake and albumin levels, as well as short-term variations such as day-to-day changes in absorption and excretion by the kidneys.

Blood magnesium levels may increase in response to magnesium intake, but this does not necessarily reflect total magnesium status in the body. As mentioned earlier, only a small percentage of magnesium (approximately 0.8%) is found in the blood, while the majority is stored in tissues such as muscles and bones.

The body helps maintain magnesium levels in the blood within a relatively narrow range, drawing on magnesium stored in tissues when needed. This helps support normal physiological function.

Because of this, blood tests may not always reflect total body magnesium status. In some cases, serum levels may appear within the reference range even when overall magnesium status is lower (23, 32).

Why a urine test may not give an accurate picture of magnesium levels and possible deficiency in your body

Urinary magnesium excretion plays a role in maintaining magnesium balance. However, due to the large amount of filtered magnesium and variations in reabsorption and excretion, urinary magnesium levels may not directly reflect total intake or overall magnesium status.

In addition, magnesium excretion in urine may be influenced by factors such as calcium levels and fluid balance (23, 28).

Therefore, urine test results should be interpreted with caution, as variability in magnesium handling by the kidneys can affect results. Similar considerations may apply to fecal magnesium measurements (23).

Magnesium intake levels and potential side effects

According to some reports, magnesium intake is generally regulated by the body, as excess amounts may be excreted through urine. In certain supervised settings, higher intake levels have been explored. However, such amounts should not be used without guidance from a qualified healthcare professional.

At the same time, other sources suggest that consuming magnesium in high amounts may be associated with some commonly discussed considerations, including potential side effects, interactions, and general precautions.

Side effects

Magnesium supplements may cause gastrointestinal effects such as nausea, cramps, diarrhea, or stool softening in some individuals.

Interactions

Magnesium supplements may interact with certain medications, including diuretics, certain cardiovascular medications, and antibiotics. If you are taking any medications, consult your healthcare provider before using magnesium supplements.

Precautions

Individuals with existing health conditions or those under medical care should consult a healthcare professional before taking magnesium supplements.

High intake

High magnesium intake may be associated with symptoms such as nausea, diarrhea, low blood pressure, muscle weakness, and fatigue (30).

Magnesium and calcium balance

Magnesium and calcium are both involved in normal physiological processes in the body and are often discussed together in relation to mineral balance. Maintaining appropriate intake levels of both nutrients is generally considered important.

Recommended daily intake of magnesium

According to the National Institutes of Health (NIH), the recommended daily intake of magnesium is (7):

1-3 years old	80 mg/day
4-8 years old	130 mg/day
9-13 years old	240 mg/day
Teenagers, 14-18 years old	boys: 410 mg/day, girls: 360 mg/day
Adults 19+	men: 400-420 mg/day, women: 310-320 mg/day
Pregnant women	350-360 mg/day
Nursing mothers	310-320 mg/day

Magnesium is important for children, just as it is for adults. It’s involved in many chemical reactions in the body. Magnesium plays a role in metabolism (which allows cells to use carbohydrates for energy), and it also contributes to the normal function of other vitamins and minerals.

Magnesium and calcium work together in processes related to normal muscle function. Calcium is involved in muscle contraction, and magnesium plays a role in muscle relaxation. Magnesium is also involved in processes related to vitamin D and calcium utilization, which are important for normal bone development.

Magnesium also plays a role in maintaining normal heart function, supporting dental health, and contributing to normal immune system function, particularly during periods of increased demand. It is also commonly included in routines that support relaxation and regular sleep patterns in children.

Low levels of magnesium among children

Although magnesium intake in children has not always been widely discussed, dietary patterns have changed over time, and some children may not meet recommended intake levels.

Lower magnesium intake may be more likely in children with limited or restricted diets, including those with certain digestive conditions or other factors that may influence nutrient absorption (31).

Signs that may be associated with low magnesium intake in children

Early signs that may be associated with lower magnesium intake in children can include loss of appetite, nausea, fatigue, and weakness.
As intake levels remain low over time, additional signs may include tingling sensations, changes in sleep patterns, or muscle tension.
In more severe cases, changes in normal heart rhythm may be observed.
Magnesium status has also been explored in relation to behavior. Some research has looked at associations between magnesium intake and mood, attention, and overall behavior patterns in children, including irritability, restlessness, and difficulty concentrating (31).

All of the above signs can have many different causes, but if several occur together, it may be helpful to consult a pediatrician or a registered dietitian. Nutritional factors are often considered as one part of a broader approach to supporting children’s overall development and well-being (31).

Magnesium for children – does my child need a magnesium supplement?

While it is generally recommended to focus on meeting nutrient needs through diet first, there may be situations where magnesium supplementation is considered. This may be relevant if a child has dietary restrictions that make it more difficult to consume magnesium-rich foods. Digestive patterns may also be one of several factors considered when evaluating overall nutrient intake (31).

If you are considering a magnesium supplement for your child, it is important to consult your pediatrician first for guidance based on your child’s individual needs (31).

In conclusion

Several factors may influence magnesium status (e.g. weight, gender, dietary intake, gastrointestinal pH or acidity, and other environmental factors). Together with variability in intestinal, renal, and tissue handling, this can make assessing individual magnesium status more complex.

Until more standardized methods for evaluating magnesium levels are established, one approach may include considering overall dietary patterns and lifestyle factors.

For example, individuals with dietary patterns that include higher intake of processed foods or lower intake of magnesium-rich foods; those taking certain medications; or those with various health considerations may choose to consult their healthcare provider about evaluating magnesium levels through available laboratory methods (though again, this may not reflect the whole picture of Mg levels in your body).

In some cases, individuals may consider adjustments such as reviewing dietary habits (e.g., increasing intake of whole foods and reducing highly processed foods) and discussing supplementation with a qualified healthcare professional (23).

Ecosh’s intentionally crafted magnesium supplements, including Liposomal Magnesium Citrate and Magnesium Complex, are here to support you in your daily wellness rituals.

*This Journal is for educational purposes only, and has not been evaluated by the U.S. Food and Drug Administration. This source of education and mentioned products are not intended to diagnose, treat, cure or prevent any disease. Dietary supplements should not be used as a substitute for a varied and balanced diet and a healthy lifestyle. It's important to eat a varied and balanced diet, practice a healthy lifestyle and also listen to your gut! Always consult your healthcare provider for complete, individualized guidance.

Translated + adapted by: Hannah Peterson

Images: Pexels.com, Pixabay.com. Shuttesrtock.com

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