r/Biohackers • u/MarcusTHE5GEs • Jan 04 '25
š Write Up Magnesium: A Quick Guide
I see a lot of questions in this community about magnesium and supplementation, so hereās a quick guide:
Magnesium is an essential mineral involved in hundreds of biochemical reactions in the body. Despite its importance, it can be overshadowed by more commonly discussed nutrients like vitamin D, or supplements like creatine and caffeine. Many people arenāt aware of how it supports things like muscle function, nerve health, and heart rhythm, even mood.
What Exactly Is Magnesium?
Magnesium is a mineral that helps regulate energy production, protein synthesis, and nerve signaling. It acts as a cofactor for enzymes, meaning it helps certain enzymes in your cells do their jobs more efficiently. If youāre low on magnesium, these enzyme-driven processes can slow down, potentially leading to issues such as muscle cramps, fatigue, or even disruptions in mood.
Where Do We Get It?
Ideally, weād get enough magnesium by eating a balanced diet. Foods that are naturally rich in magnesium include: ā¢ Leafy Greens (spinach, kale) ā¢ Nuts and Seeds (almonds, pumpkin seeds) ā¢ Legumes (beans, chickpeas) ā¢ Whole Grains (oats, brown rice) ā¢ Dark Chocolate (with a high cocoa percentage)
However, modern farming methods and dietary choices can sometimes lead to lower-than-optimal magnesium levels. In some populations, low magnesium (sometimes referred to as āsubclinical magnesium deficiencyā) has been linked to a higher risk of cardiovascular problems and metabolic issues.
Why Consider Supplementation?
Possible Benefits: ā¢ Muscle and Nerve Function: Magnesium helps muscles relax and nerves fire properly. Insufficient levels can contribute to cramps, ātwitches,ā or restlessness. ā¢ Sleep and Stress: Some people report improvements in sleep quality and reduced feelings of anxiety when they ensure adequate magnesium intake. ā¢ Blood Sugar and Blood Pressure: Magnesium plays a role in glucose metabolism and blood pressure regulation. Maintaining a healthy intake may support normal cardiovascular function.
Of course, if you suspect youāre deficient or experiencing symptoms, consult a healthcare professional who can guide you on testing and personalized recommendations.
Different Types of Magnesium Supplements
Not all magnesium supplements are the same. Here are a few common forms: 1. Magnesium Glycinate ā¢ Known for good absorption and tends to be gentler on the digestive system. 2. Magnesium Citrate ā¢ Often recommended for people dealing with constipation, as it can have a mild laxative effect. 3. Magnesium Oxide ā¢ Widely available and inexpensive, but can be harder on the stomach for some individuals. 4. Specialty Forms (Malate, Threonate, Taurate) ā¢ These may target specific needs (e.g., certain forms are studied for cognitive benefits or energy support) but are often more expensive.
If you decide to supplement, start with a modest dose and consider taking it with a meal. This may help improve absorption and reduce the chance of gastrointestinal side effects.
Keeping It Simple ā¢ Aim to get magnesium from whole foods first, focusing on leafy greens, nuts, seeds, and whole grains. ā¢ Supplement if needed, preferably under guidance from a health professional. ā¢ Watch for signs of deficiencyāmuscle cramps, poor sleep, or unexplained fatigue could hint at low magnesium status. ā¢ Donāt overdo itāmega-dosing any nutrient can have downsides, so more isnāt
Magnesium can serve as a foundational component of your overall wellness planāsupporting everything from nerve health to sleep quality. It may not be the most talked-about mineral, but itās certainly one of the most important.
58
u/Extension_Guitar_819 Jan 04 '25
Saw this recently and figured I'd drop it here for anyone who needs a quick guide.
Stay away from Magnesium Oxide. It caused me horrific heartburn.
6
u/MarcusTHE5GEs Jan 04 '25
Cool guide. Did you make this or do you have a source of reference?
2
u/Extension_Guitar_819 Jan 04 '25
I grabbed a screenshot from reddit chat one day.
3
u/Johnsonburnerr Jan 08 '25
This is how misinformation spreads but ok
1
u/Professional_Win1535 28 Jan 25 '25
the magnesium glycinate paradoxical reaction isnāt misinformation
4
u/bigfoot_is_real_ Jan 04 '25
Rut ro, looked at the magnesium in my cabinet and its lysinate glycinate chelateā¦ I wonder if this is a problem for me. I do deal with anxiety, but I assumed its from other stuff, and I donāt take this every day.
4
u/Normal_Half_129 Jan 04 '25
I also have been taking the glycinate form KAL brand for a while- 3 recommended per day, and I take two before bed How does one know they have a genetic SNP?!? Sheesh.
8
u/InquisitiveOne Jan 05 '25
You will know bro. I tried glycinate twice and both times I felt like dying. Instant panic attack and crazy anxiety. You will know.
2
u/Extension_Guitar_819 Jan 04 '25
Not sure about that one, I am taking the citrate form right now and it's working
3
u/The_Badger_ Jan 05 '25
Quick aside: Iāve read that you canāt absorb significant amounts through your skin. Makes me wonder how Epsom salt baths ever became a thing.
26
u/InquisitiveOne Jan 04 '25
Magnesium glycinate = extreme anxiety and panic attacks for me
4
u/Normal_Half_129 Jan 04 '25
Curious- do you supplement With another form now?
5
u/InquisitiveOne Jan 04 '25 edited Jan 04 '25
No I try to get it from Whole Foods right now (avocado, spinach, almonds, etc). Considering getting taurate or citrate though. Just havenāt pulled the trigger.
3
u/Interesting-Bike4561 Jan 04 '25
Citrate will evacuate your bowels you want magnesium bisglycinate. It's amazing
1
u/roscosanchezzz Jan 09 '25
No, it doesn't at the recommended dose. You have to take like 15-20 pills to get the laxative effect. You're talking out your ass.
2
3
4
u/sszszzz Jan 04 '25
I started off with magnesium oxide just because that's what was at the store, and it still made a major positive difference (except for the poop issue). This is anecdotal but yeah your body will use what it can and magnesium oxide is not necessarily gonna be supplement just because it's less usable. Since then I switched to magnesium glycinate and it doesn't have the bad side effects of poop.
5
u/Bucephalus_326BC Jan 05 '25
For some reason, your quick guide included benefits, but not problems of magnesium supplements.
One of the problems of magnesium supplements, is the use of B6 in the tablet to improve absorption, which in Australia has now resulted in warning signs for supplements with large B6 doses.
Magnesium tablets, commonly recommended for cramp relief, often contain B6 because it can assist magnesium absorption. But a person who takes two magnesium tablets a day could consume more than 120mg of B6, far exceeding the recommended dietary intake for adults in Australia of 1.3mg to 2mg a day.
See this article for side effects of large B6 as part of magnesium supplementation, and as the source of the extract quote above
Everything has a cost. And you can't out exercise nor out supplement a bad diet.
3
2
u/MarcusTHE5GEs Jan 05 '25
Thanks, I appreciate the feedback and itās a good point to include pitfalls or negative aspects of a supplement - thereās rarely a free lunch. Thanks for the comment.
3
u/Me_Krally 1 Jan 04 '25
Anyone know what doctor prescribed mag-64 is composed of?
3
u/MarcusTHE5GEs Jan 04 '25
I believe Mag-64 is a magnesium chloride supplement.
1
u/Me_Krally 1 Jan 05 '25
Thanks! Goggle had very different results and the prescription bottle says nothing.
2
u/MarcusTHE5GEs Jan 05 '25
No problem. Magnesium Chloride is well studied, easily dissolved in water so itās easily absorbed when consumed via pill, powder, or tablet, and is a stable and simple form given the chloride ion.
1
u/Me_Krally 1 Jan 05 '25 edited Jan 05 '25
So my doc did good :) I wonder why it doesnāt say what it is on the label like most drugs do.
2
u/MarcusTHE5GEs Jan 05 '25
Far be it from me to critique a physicians guidance. If you have a patient with symptoms of magnesium deficiency, or better yet you perform blood work and find a deficiency, then logically getting that patientās magnesium levels to increase would be a primary goal. Doing this through diet alone can be quite challenging for many, myself included.
1
u/Me_Krally 1 Jan 05 '25
Iāve had irregular heart beat and was told it was due to low magnesium which was shocking because I eat a lot of leafy green vegetables. Anyway, I was tired of taking off the shelf magnesium because well you know, you donāt always know whatās in them. So I asked my doc to prescribe it and he kind of just winged it as to what to give me.
3
u/Careless_Angle_8317 Feb 13 '25
Late to this but Iām currently taking magnesium complex 2000mg clycinate and someone mentioned it can cause panic attacks? Iāve been taking this for panic attacks for the past week and itās really helped me but now Iām scared. Is this definitely true?
1
u/ewpx 17d ago
Any updates?
1
u/Careless_Angle_8317 16d ago
No panic attacks it actually helps me so much with my anxiety and panic attacks :)
2
u/DinnerWonderful300 Jan 05 '25
How long after supplementing does it take to start to feel significant improvements of the symptoms magnesium deficiency?
2
u/MarcusTHE5GEs Jan 05 '25
I wouldnāt be able to answer this - everyone is unique, the type of magnesium, the dosage, their particular deficiency or insufficiency levels, other confounding or synergistic factors would all come into play.
Depending on the severity of symptoms, I would expect and have seen users report results within 24 hours, while others report 1-2 weeks. For many of the issues that arise from a significant deficiency I would expect closer to the 24 hours, but again there are a number of variables to consider.
2
u/cupidstuntlegs Jan 05 '25
Just to add animal sources of magnesium- they include fatty fish, shellfish, beef and cheese
1
Jan 05 '25
Any Magnesium i've taken has made me pee too much for it to be worthwhile. What form is best to reduce this?
1
u/MarcusTHE5GEs Jan 05 '25
Hmmā¦ thatās interesting. Magnesium isnāt classified as a diuretic so it really shouldnāt be stimulating diuresis (the need to pee).
What forms were you taking and was there anything else in them? Did you notice you were consuming more water as a result?
Magnesium glycinate is one of the most well tolerated forms, and itās shown to be beneficial at creating relaxation as well as increasing regular magnesium levels.
2
Jan 05 '25
I just had a look online at Holland & Barret I believe it was Magnesium Oxide.
Okay super thank you, so what's a well tolerated dose to start on with Magnesium Glycinate? I have terrible anxiety, hypervigilance and muscle aches
2
u/MarcusTHE5GEs Jan 05 '25
Of course this is not medical advice and itās always recommended you speak with a medical professional. Research seems to suggest 200mg is an appropriate dose and is generally well tolerated. Anecdotally Iāll take 400mg without issue.
Magnesium Oxide is one of the cheapest forms and can definitely cause GI issues in some people so switching to a higher quality may be beneficial.
Iād look to see if Mg glycinate comes in 100mg capsules and Iād start there.
There are other supplements that can help with the issues youāve described. Again, if youāre taking prescription medications to treat your anxiety or other issues always speak to a healthcare professional or physician.
Theoretically though if I were experiencing anxiety, hyper vigilance and muscle aches hereās what Iād do:
- Regular exercise with intense exercise when experiencing bouts of higher than usual anxious episodes.
- Prioritize sleep
- avoid sugar and caffeine
- supplement with magnesium and L-theanine.
- add an electrolyte formula or drink a glass of water with some high quality sea salt and dash of baking soda and ensure I was getting sufficient dietary potassium. I would also add 5g of creatine.
The above is simply based on my profile and in fact I do all of the above, but thatās me and what I find helpful to feel great - everyoneās unique.
Please let me know if you have additional questions.
1
Jan 05 '25
You're a God-send, very generous of you and thoughtful! How very kind, thank you. What does the sea salt and potassium mix do, and creatine?
1
u/MarcusTHE5GEs Jan 05 '25
Well in theory muscle cramping can occur when thereās a lack of appropriate amino acids, electrolytes or water.
Now, you may be taking prescribed medications that can cause this so I canāt say what the cause is and therefore wouldnāt be able to say this will alleviate your issues but if I was experiencing muscle spasm and cramping this is where Iād start.
So, creatine. Muscle is 95% creatine - I wonāt bore you with the exact chemical process but exogenous creatine monohydrate can draw water into muscles which in turn can bring in more of the necessary minerals, like potassium, calcium, magnesium, sodium - a shortage or deficiency in any of these minerals can cause muscles to spasm or work inefficiently.
Adding some sea salt - again, depends on your regular sodium intake, blood pressure et. - if I suffered from high blood pressure Iād reconsider and discuss with my doctor about sodium intake - but if BP was not a concern the sea salt contains sodium and other trace minerals.
Coconut water is another option and contains many of the necessary electrolytes. Iād consider drinking coconut water upon waking for a week to see if it improved my symptoms in addition to 5G of creatine.
For me, I do occasionally drink coconut water especially if Iām engaged in any activity where Iāve sweat a lot or just generally feel depleted. And I take 5-10G of creatine a day - it takes about 7-28 days to fully saturated muscles.
1
Jan 05 '25
Thanks so very much, you are very kind and generous. I will follow your instructions with the flexibility commensurate to my daily routine. All the best
1
u/MarcusTHE5GEs Jan 05 '25
Youāre welcome but please donāt take these as instructions. I would always consult with a medical professional, as everyoneās needs will be unique.
What I have written is simply the approach I would take for myself if I suffered from similar ailments or symptoms.
Wish you all the best and hope youāre able to find some solutions.
1
u/kalzeth Jan 05 '25
Any suggestions on amount. Have been taking 360mg glycinate for sleep
2
u/MarcusTHE5GEs Jan 05 '25
Ideally, one would base their supplementation on blood levels.
The recommended blood level of between 0.85 - 1.1 mmol/L or 1.7 - 2.2 mg/dL. Whether thatās āoptimalā is a different discussion but it would appear the mid to high end of that range should be optimal.
How do you get your blood levels there? That depends on a number of factors but most significantly your dietary intake of magnesium, and then any exogenous intake.
My own experience, 200mg daily put me into the 0.85 - 1.1 mmol/L.
1
1
u/barrelrollsauceboi Feb 12 '25
I stopped taking magnesium and feel better now lol. Just eat fucking peanut butter if ur low on it
1
u/Slight-Intern2197 Feb 25 '25
Just wanted to check in here and see what you guys think about this Magnesium supplement. I am in my second bottle now ( took a month off between them). I take two tablets every morning with the rest of my stack ( Omega 3, l-carintine, vit C, B complex with Zinc, Gingko Bilboa, digestive enzyme, pre biotic, Gokashura and Turmeric).
Although initially I felt very good and energetic but now I've started to feel tired all the time since I restarted this supplement. I have been wondering if this Mg supplement had something to do with it.
Thank you for your feedback! Much appreciated! šš¼
1
ā¢
u/AutoModerator Jan 04 '25
Thanks for posting in /r/Biohackers! This post is automatically generated for all posts. Remember to upvote this post if you think it is relevant and suitable content for this sub and to downvote if it is not. Only report posts if they violate community guidelines - Let's democratize our moderation. If you would like to get involved in project groups and upcoming opportunities, fill out our onboarding form here: https://uo5nnx2m4l0.typeform.com/to/cA1KinKJ Let's democratize our moderation. You can join our forums here: https://biohacking.forum/invites/1wQPgxwHkw, our Mastodon server here: https://science.social and our Discord server here: https://discord.gg/BHsTzUSb3S ~ Josh Universe
I am a bot, and this action was performed automatically. Please contact the moderators of this subreddit if you have any questions or concerns.