Magnesium is essential for our health. This means that we need it from outside sources, like food or supplements.
When we’re stressed, our body loses more of it in our pee. This can lead to a magnesium deficiency, which causes more stress. The stress then leads to more loss (1).
Over 64% of adult men and women, and over 80% of people over 71 years old don’t have enough magnesium. If you’re reading this, chances are you need more of the mineral (2).
If you want to make the problem worse, drink alcohol, eat a lot of salty processed foods, and drink lots of caffeine! While I participate in some of the same, be aware that your body will need more magnesium after we indulge.
Some medications like acid-blocking PPIs and birth control can also lead to depletion (1).
On a stressful day, following a sauna session, or after a workout when my muscles are tense, I’ll take a few extra capsules.
The Linus Pauling Institute recommends 350mg of magnesium per day (3 capsules of many products at 120mg/capsule). People who are deficient in magnesium or who are stressed will need more.
It is very important for many reactions and pathways in the body and helps many functions run smoothly. Magnesium also supports detox, bone strength, healthy blood sugar levels, muscle relaxation, regular bowel movements, and more.
In addition, it is known to reduce the release of stress hormones and support serotonin balance.
My favorite form is magnesium glycinate.
This form is well absorbed with a low likelihood of contributing to loose stools. When utilized by the body, it also supports the intake of the amino acid glycine.
Glycine is also supportive of stress as it supports glutathione creation and GABA creation.
Glutathione supports detoxification and GABA has relaxing effects on the brain. Glycine also supports a detoxification pathway by itself called glycine conjugation.
Moreover, magnesium helps “grease the wheels” of detoxification processes in the body as it’s involved in hundreds of reactions in the body.
Magnesium Glycinate by Doctor Alex Supplements is available in 120ct and 240ct sizes in 120mg capsules. Three capsules a day provide 360mg and meets the Linus Pauling Institute recommendation.