Magnesium Quick Reference

Page edition: 2024-06-08
Note: although this basenote is publicly-visible, some links and Replies may be IC members-only.

⟲ Context

Magnesium (element Mg) is a core program supplement. Due to filtering of modern drinking water, deficiency in modern industrial-scale crops, grain-heavy diets that block what little Mg most people get, and use of PPIs, your level, on starting the program, is almost certainly suboptimal.

⟲ Contents

⟲ General Information

The need for Mg has been part of the program for over a decade, and is detailed in these books (page numbers shown for U.S. print editions):
📖 Wheat Belly Total Health (2014): page 209
📖 Undoctored (2017) page 292
📖 Wheat Belly Revised & Expanded (2019) page 255
📖 Super Gut (2022) page 192
🅑 UdB: Why is magnesium so important? (public)
🅑 IHB: The Perfect Storm of Magnesium Deficiency (members)
🅑 WBB: Dealing with magnesium intolerance (public)
🖵 IH Course; Topic: The Magic of Magnesium (members)⇱ Return to ToC

⟲ Program Mg Target

Program target is based on a suggested daily intake, ideally confirmed by an RBC Mg blood test:
 400 to 500 milligrams per day (for adults)
 RBC Mg test (more⇩below), near upper end of Reference Range
For comparison, the U.S. RDA for adult males is presently 420 mg. The challenge for modern humans is no longer consuming ancestral sources/amounts, and what is consumed isn’t fully absorbed, due to the form of Mg compound, plus modern diet antagonists.

The daily intake is mg of elemental Mg, and not the total weight of the Mg compound consumed. This can often be difficult to nail down, due to brand labeling incompetence and ‘portion’ often being more than one dosing unit.

This program target thus usually requires a magnesium ⇩supplement, in one or more forms from a very small selection of compounds.⇱ Return to ToC

⟲ Cautions

Impaired kidney function requires monitoring of Mg serum levels. The kidneys are normally very effective at removing excess Mg.

In otherwise healthy people, the principal hazard of excess Mg intake, or use of poorly-absorbed forms, is a laxative effect, that can interfere with absorption of other nutrients.⇱ Return to ToC

⟲ Supplement considerations

⟲ Supplement form

Before considering a supplement, have a rough idea of how much Mg you get from foods. The “Why is magnesium so important?” blog article linked above lists the top program-compatible food sources. Any number of comparison web resources provide a breakdown of values.

The vast majority of Mg supplements on the market are frank laxatives. Those sold as mineral supplements, such as in multi-vitamins, tend to provide sub-clinical doses. The magnesium stearate form in many preparations may be biologically inert.

What also doesn’t work is trans-dermal Mg, such as soaking in Epsom salt. There’s no real risk, but also no evidence that it has any effect on RBC Mg.

The supplement formulations suggested are:

• magnesium bicarbonate (Magnesium Water)
   
• magnesium malate (usually in tablet form)
   
• magnesium glycinate (where higher doses are required)
   
• magnesium glycerophosphate
   
• magnesium citrate (where calcium oxalate kidney stones are a concern, and also at high doses as an alternative prep agent for colonoscopy).

The jury is still out on the L-threonate, -orotate and -taurate forms.

Although Mg is never consumed as the actual raw light metal, it’s important to be clear on the amount of elemental Mg provided by any compound in use. Product package labels can be frustratingly vague on this, and sometimes incorrect.⇱ Return to ToC

⟲ Intake timing

Spread intake over the day, so as to avoid undesired motility effects from taking too much at once.

Avoid taking Mg at the same time as any iron supplements.

Consider biasing intake toward evening, as Mg can aid with sleep.

If deliberately using a laxative, take your Mg mineral supplement well separated in time.⇱ Return to ToC

⟲ Portion adjustment

Keeping in mind any ⇧cautions above, full program supplementation may be commenced at start of program. First checking RBC Mg is not required, but can be helpful.

If intake is confirmed to be above 400mg elemental, increase it cautiously, as excess Mg can have a counter-productive laxative effect. ⇱ Return to ToC

⟲ Supplement suggestions

The top product recommendation is still the program recipe for magnesium water, linked above. Once made, each daily amount can be consumed across day, and diluted with more water as desired. The main challenges with it are obtaining food-grade Magnesium hydroxide, and having Mg-water available for travel.

At latest update of this QR, there were no reliable sources of unadulterated Milk of Magnesia (MoM). All now have bleach (sodium hypochlorite, NaClO) which usually results in some sort of precipitate in the Mg-water, and is a potential microbiome hazard in any case. Any “original” formula with NaOCl is not original. See this member⌬conjecture for how this state of affairs may have arisen, and why it’s not likely to change.

No retail mineral beverages have appeared that are practical Mg supplements. This situation could change, as it’s just a matter of some brand detecting market demand.

For the cautious buyer, subscription site /℄\ConsumerLab.com periodically tests Mg supplements.

Check ingredients. The main issues to watch for in Mg supplements are calcium compounds, and Mg compound mixes that may include forms not well absorbed.

Economics vary, depending on the Mg compound sought. Most work about to be about US$1.00 per day. Mg citrate can be as low as US25¢/day. If you have a source of filtered water, and want to invest in a carbonator, Mg-water can be under US20¢/day.

⎆Source Naturals® Magnesium Malate is available in tablet or capsule form. The capsules provide 425mg elemental Mg in a 6-capsule serving. The tablets provide 425mg of elemental Mg in a 3 tablet serving.

⎆InnovixLabs magnesium malate-glycinate provides 420mg of elemental Mg in a 4 capsule serving.

⎆Pure Encapsulations® Magnesium Glycinate provides 480mg of elemental Mg in a 4 capsule serving.

⎆Doctor’s Best High Absorption Magnesium provides 400mg magnesium lysinate glycinate chelate in a 4 capsule serving.

⎆CVSHealth® Magnesium {Glycerophosphate} Chelated provides 330mg elemental Mg per (3g) teaspoon, so a ~7mL portion would be needed.

⎆PES Magnesium Glycerophosphate, 420mg elemental Mg per 2 scoops (3.4g) powder.

NOW® Foods Magnesium Citrate is available in:
⎆dry capsules, at 400mg elemental Mg per 3 capsules,
⎆tablets, at 400mg elemental Mg per 2 tablets, and
⎆pure powder, at 450mg elemental Mg per level teaspoon.

A Canadian member has reported being able to achieve program RBC Mg target with ⎆CanPrev Magnesium Bis-Glycinate. Note that this is a product line, and Mg amounts vary considerably by product.

Observe normal due⚠diligence when sourcing any supplement on-line. ⇱ Return to ToC

⟲ Testing considerations

⟲ Test details

If this test isn’t routinely covered by your carrier, it’s often cheaper to obtain it on your own, nanny state permitting, from a walk-in lab, perhaps via a Life Extension order. Self-directed price range: US$66.00-117.00. ⇱ Return to ToC

⟲ Test Considerations

Fasting status: It is not necessary to test Mg fasting.
Day’s Mg supplement: may be taken before or after draw.
Time of day for test: anytime.
Interactions: take any medications as you would normally.
Re-test Interval: perhaps no sooner than 📅6 months after portion adjustment; “📅RBC magnesium requires around 2 years to be fully restored, so patience is again required.” ⇱ Return to ToC