Magnesium is responsible for over 300 functions in the body, including making hormones and assimilating other nutrients you may be consuming.  Without adequate magnesium levels, we may be emotionally unstable, may not sleep well, our Vitamin D levels won’t increase, our calcium won’t increase or go to the correct place in our body, our hormones will be unbalanced, and our muscles (including our uterus) won’t function efficiently.  Magnesium, along with many of our nutrients, is depleted in most soils in our world (even home gardens), and therefore lower in the plants grown.  Additionally, most people don’t eat enough magnesium-rich food to obtain what is there anyway, and gut health may further decrease absorption.  Studies show that 95% of people don’t get enough magnesium, and functional studies indicate adults need at least 400 mg of magnesium daily.

 

FOOD SOURCES OF MAGNESIUM

(per 1 Cup Serving, unless noted)

• Pumpkin/Squash Seeds, Sprouted, 600 mg
• Almonds, Sprouted, 300+ mg
• Peanuts, 250+ mg
• Sunflower Seeds, Sprouted, 150+ mg
• Potato, 90 mg
• Black Bean Soup, Sprouted 80 mg
• Broccoli or Leafy Spinach, Cooked 80+ mg
• Squash, 50+ mg
• Tomatoes, 50+ mg
• Fish, 50+ mg
• Dark Chocolate, 1oz, 50 mg
• Milk or Cheese, 40+ mg
• Sweet Potato, 30 mg
• Orange, with peel, 20+ mg

You can see that obviously you need to eat a lot of nuts and seeds, beans, and cooked greens to get adequate amounts of magnesium.  Nuts are excellent snacks for the middle of the night (especially first trimester), between meals, and to carry in your pocket so you never go without a wholesome food.  Throw them on your dark leafy green salad mix, blend nuts with spring greens for pesto, or even mix nuts with dried fruit and dark chocolate for a sweet snack.

It is estimated we absorb less than half the amount of magnesium from food, so supplements are generally necessary.  Magnesium labels are misleading and there are so many types to choose from.  Be sure you choose a chelated form (which increases absorption) and pay attention to the elemental magnesium dosage, not the total magnesium weight.  The elemental dosage is what actually affects your magnesium levels (and you still may not absorb it all, especially if you’re experiencing impaired gut health and microbial imbalances).  If your brand doesn’t list the elemental magnesium, consider switching to a brand that is clearer on what’s in the supplement.

 

Topical Magnesium Salts (not chelated)

Magnesium Chloride or Magnesium Sulfate

Great for a small boost for muscle relaxation but won’t make significant changes to your cellular levels.  Magnesium Chloride is known to be more effective topically than sulfate but may sting in a spray form.

 

Magnesium Citrate (chelated w/ citric acid)

Gentle laxative when hydration or diet is inadequate. May cause gas or loose stools. Generally inexpensive.

 

Magnesium Oxide (not chelated)

Gentle laxative and antacid for heartburn and indigestion. May cause gas or loose stools. Generally inexpensive.

 

Magnesium Malate (chelated w/ malic acid)

May be helpful for chronic fatigue and other chronic discomfort, but little effect on anything else.

 

Magnesium Orotate (chelated w/ orotic acid)

May help with heartburn, indigestion, and nerve function.  Generally, it is more expensive than other types of magnesium.

Magnesium Taurate (chelated w/ taurine)

May help with blood pressure and blood sugar levels.

 

Magnesium Glycinate (chelated w/ glycine)

Considered to be the gentlest on the stomach and the most absorbable form that makes cellular changes in the whole body due to its higher elemental levels

My go-to is Magnesium Glycinate because I’ve seen it work well, quickly, over and over again during various situations in the childbearing year, especially with regards to Vitamin D levels and blood pressure.  Ultimately, you should notice a difference in labs or symptoms with your magnesium, and consider testing RBC Magnesium levels after three months of starting a new type or dose.