Magnesium Types, Health Influences, and Dosing

By Tracy Tranchitella, N.D.

Magnesium is the second most abundant positively charged mineral inside our cells next to potassium. It is the fourth most abundant positively charged mineral overall. It is a critical mineral for our health and essentially all energy producing chemical reactions require the presence of magnesium. Most magnesium inside our cells is relegated to the mitochondria which helps to stabilize the adenosine triphosphate (ATP) needed for energy production. A lack of ATP stabilization leads to poor metabolism and subsequent increased health risks such as anxiety, blood sugar abnormalities, cardiovascular disease, depression, fatigue, musculoskeletal disorders, neurological problems, osteoporosis, and generalized weakness. An overlooked role of magnesium is stabilization and positive influence over DNA with regards to reduced mutagenic potential through induction of DNA repair mechanisms.

There are various forms of magnesium which can be beneficial for different things:

• Magnesium oxide (or hydroxide) has relatively low bioavailability and absorption which influences its effect for improved bowel movements. This form of magnesium is often used as a laxative.
• Magnesium citrate has a bowel laxative effect too, but higher absorption compared to magnesium oxide or hydroxide. It is commonly used to help bind oxalic acid (from various foods, e.g., green leaky vegetables, nuts, and seeds) in the digestive system preventing its absorption. High oxalic acid can lead to body pain and kidney stones.
• Magnesium glycinate is a popular form of magnesium with increased bioavailability and absorption. It helps in supporting muscle health, including the heart.
• Magnesium malate, fumarate, or taurate are amino acid associated forms of magnesium that can support energy production.
• Magnesium l-threonate has high bioavailability and absorption into the brain and nervous system. This form of magnesium can support brain health with regards to memory, cognitive function, reduced stress, and anxiety.

All forms of magnesium can cause diarrhea if dosed too high (based on individual tolerance) and can lead to other issues as well if used in excess: breathing difficulties, confusion, depression, edema, fatigue, lethargy, low blood pressure, and weakness. Most of these side effects are rare when using magnesium in recommended dosing ranges.

General dosing ranges for magnesium are as follows: 350-400+mg daily for adults, upwards of 450mg for pregnant and lactating women, 150-200mg for children. Modifications for kids is often set at 150-250mg (children ages 1-4), 250-300mg (children ages 5-10), and upwards of 400mg (children ages 10 and up). Based on individual need and tolerance a dosing range of 3-5mg/pound body weight daily is used for short periods of time, i.e., 2 to 4 months, to overcome magnesium deficiency.