The Magnesium – Adrenal Connection (And Which Supplements Are Best)
Magnesium is well-known for building strong bones, relaxing our mind and muscles, and supporting bowel regulation.
However, the benefits go so far beyond that; magnesium has a role in over 300 biochemical processes in our body, as it is the 4th most abundant mineral in our body!
This is mostly in our bones and soft tissue. While it is so abundant and necessary for our health, over 65% of people are depleted in magnesium.
Many clinical studies show that the majority of hospital patients are not only low but depleted in magnesium, including those with arrhythmia and diabetes.
Those with adequate magnesium levels have a 17% lower risk of developing metabolic diseases such as type 2 diabetes. It is also an essential mineral to regulate blood pressure.
Magnesium has also been shown to regulate brain receptors, supporting cognitive health.
It is essentially found in every tissue within our body but we are chronically low as a society because magnesium is easily depleted by stress, excessive sweating, medications, and diarrhea.
Magnesium is often very low in those with hormonal imbalances (adrenal fatigue and thyroid disorder), those on medications that block absorption, and in those with poor digestion.
Magnesium And Food
Food can also have a huge impact on our magnesium stores. Food and drinks, such as coffee, sugar, alcohol, foods containing phytic acid (like grains) and diuretics, can also easily affect our magnesium levels.
When we have enough magnesium, it can be the most powerful relaxation mineral.
Symptoms Of Magnesium Deficiency Include:
- Muscle twitches or cramps
- Headaches and/or migraines
- Anxiety
- Insomnia or trouble sleeping
- Constipation
- Brain fog
- Low bone mineral density
- Low thyroid
- High blood pressure
The daily magnesium recommendation for females is 310mg and for males 400mg but people are often so low that they need double to catch up and refill their mineral stores.
It is estimated that 15 to 20% of Americans are depleted in magnesium. The majority of us get somewhere around 250mg to 350mg a day from our diet.
Foods such as leafy greens (1 cup of spinach includes 157 mg of magnesium), avocado, banana, kiwi, broccoli, potatoes, and almonds are all naturally abundant in magnesium. There is 95 mg of magnesium in just one square of dark chocolate!
Magnesium And Your Adrenals
Magnesium is one of the most supportive minerals to take during times of increased stress because stress is so depleting to our mineral stores. Magnesium deficiency can certainly play a role in anxiety and HPA axis dysregulation; studies show taking magnesium improves sleep and promotes relaxation as well.
However, there is a caveat to this, as too much magnesium (or the wrong form like citrate) can actually make adrenal fatigue worse.
This is mainly due to its potential effects on blood pressure as well as depleting other minerals, namely electrolytes needed for proper adrenal function.
The Connection Between Adrenals and Blood Pressure
Low blood pressure can be common in those with adrenal fatigue and imbalanced hormones.
This usually leaves us feeling weak and lethargic despite eating and sleeping. If we are already in a depleted state, adding too much magnesium can actually lower blood pressure even further.
Supporting ourselves with other minerals, including sodium and potassium in order to best support the thyroid and adrenals are important. We love coconut water as a source of these electrolytes, as well as GOODONYA Hydrate.
Mineral Depletion
It is important to balance all of the minerals in the body, so taking a high dose of magnesium can throw this balance off.
This is especially true when taking certain kinds of magnesium, such as citrate, which acts as a laxative if taken at too high a dose.
When this happens and we experience loose stools, we are also excreting these essential minerals and electrolytes.
By adding a mineral formula, we can ensure that we are balancing electrolytes and minerals to balance everything else.
Another great idea is adding a pinch of high-quality sea salt to your meals or even your water in the morning. This can provide the necessary minerals to your cells and tissues. Iodized salt or table salt should be avoided, as it is stripped of its natural minerals.
Different Forms Of Magnesium
There are many different types or forms of magnesium which can make it confusing when deciding to take a magnesium supplement.
In order to form a salt, the cation (which is an ion that has a positive charge) needs to pair with a negative charge. Each different form of magnesium is paired with a different negative charge, which is listed in the names of the different forms.
Magnesium Sulfate:
Commonly known as Epsom salts, magnesium sulfate is great for detoxification and makes a great relaxation bath. When taken orally, it can have an almost instant diarrhea effect so do not do that.
Try magnesium salts in a bath using 1/2 cup to 1 cup with 5 drops of lavender. This will not only promote relaxation but also open up detoxification pathways.
Alternatively, transdermal magnesium can be applied topically and provide immediate muscle release and relaxation (we love the Ancient Minerals brand). If you don’t have the time or inclination to take a bath, you can use the magnesium oil on your feet before bed and then put socks on.
Magnesium Citrate:
Magnesium citrate is an affordable form of magnesium, which is used mostly for constipation. Magnesium oxide is also used for constipation but we prefer citrate over oxide for short-term constipation relief.
It is not recommended to use magnesium citrate long-term, as our body can become dependent on it. If taken too long, this form of magnesium can deplete B vitamins as well as sodium and potassium, exacerbating adrenal insufficiency.
We have an entire show dedicated to helping you overcome constipation naturally called: 10 Natural Remedies For Constipation Relief.
Taking 300 to 500 mg of Magnesium Citrate before bed can be used as a temporary short-term solution for the relief of constipation.
Magnesium Glycinate:
This is the go-to form for relaxation and sleep support. Magnesium glycinate is where the molecule is attached to the amino acid glycine. This form of magnesium is highly absorbable and the effects can be felt very quickly. This form has been shown to improve sleep quality and duration when taken before bed. We love taking 150 to 300 mg of Pure Encapsulations Magnesium Glycinate before bed.
Magnesium L-threonate:
This is another one of our favorite types of magnesium, it is the most absorbable and research shows that it can cross the blood-brain barrier. It has been shown to support cognitive health as well as anxiety and depression.
We know that magnesium is essentially required for the activation of nerve channels in the brain.
These nerve channels are required for synaptic plasticity, which is a biological process that contributes to learning and memory.
Because threonate can cross the blood-brain barrier, it is able to permeate the brain and support these receptors more than any other form of magnesium.
There you have it—the ABCs of magnesium.
We Want To Hear From You About Your Magnesium Experiences
Let us know which form of magnesium works for you and how you feel when taking it.
As always, be sure to look for a high-quality brand as this will ensure the purity and potency of this essential mineral.
I’ve been taking magnesium citrate for a few years, and I think I have grown dependent on it. Somehow I missed that you shouldn’t take it long term. Any tips for weaning off? Is that even possible? I need a pretty high dose to stay regular.
hello, I am wondering, can a person take too much magnesium L-Threonate? I do not mean taking it above the recommended dose but over a period of time, i.e., take for 2 months than back it off somewhat… is there a test that can measure this? Thank you –
The wording of this is a little misleading, because most magnesium oils — including Ancient Minerals — aren’t mag sulfate; they’re magnesium chloride.
I see there is both capsule and powder form for Magnesium Glycinate. Which do you recommend for relaxation purposes before bedtime? It seems that in capsule form it is to be taken 4 times a day.
Hey Janet, We love Pure Encapsulations’ Mag Glycinate, 2-3 capsules taken before bed. I have not seen many companies selling in powder form. For the capsules, you can find it here: http://www.gutthrivein5.com/pure-encaps-mag
What form of magnesium do you recommend for muscle relaxation? My husband has injuries from the military and gets regular chiropractic. Sometimes, after an adjustment, his muscles will seize up. Our chiropractor says he needs more magnesium. I’ve been giving him L-threonate, but it sounds like it has more of a neurological impact than physiological. Is that right?
Hi Sarah, We love topical magnesium spray or Epsom salt baths – both would be great for muscle relaxation. I hope this helps 🙂
Would it be alright to take both Magnesium Glycinate for its
relaxing properties and Magnesium L-threonate for its cognitive support?
Thank you.
Hi- Yes, you could do a low dose combination of both, it would be best to start with just one and see how you feel and then add in the second one 🙂
I’ve been using Magnesium Chloride Brine spray for years. What are it’s implications? Thank you!
You mentioned Pink Himalayan Salt and Celtic Sea Salt. How about Redmond Real Salt do you also consider it optimal?
Hi Sabrina! Yes, we love redmond real salt!
Hi. I use Life-flo Pure Magnesium Oil (I believe that is what you have on the table in your video). It is Magnesium Chloride, did I miss you talking about that particular type of magnesium? Thanks!
You didn’t mention magnesium malate. Is this a good source of daily magnesium? What is a good dosage for a 79 year old woman in good health?
Hello ! I was taking Mag Oxid for 2 months 2 caps before bed and my constipation ( just had a normal daily regular bowel movement that I never had before in my life) and cramps just went away ! I was perfect ! Then I moved to Mexico and could find only Mag in clorhidrate form so I’m taking the sabe dosage of 2 caps of 500 mg but it doesn’t help me as good with contipation but do the work for cramps What forms of Magnesio do you recommend for me for a long term ? Can I go back to Oxide form ! I also suffer from adult acne trigger for stress and every stress skin condition on earth since tanking Mang it’s been easy to control thanxs
Hi Biba, thanks so much for tuning in 🙂 I would use caution when taking oxide form long term, you may want to look into the root cause of your constipation. Magnesium citrate could be a good option for 4-8 weeks.
What about magnesium lactate? That’s what I’ve been taking and now I’m curious. Please advise if this is good. Thanks!
Do you suggest Magnesium Malate? I have fibromyalgia and chronic fatigue.
Hey Sheila, magnesium malate is a great form, it can be comparative to mag citrate and have a laxative effect but can be different for everyone. Magnesium glycinate is a popular form for those with chronic fatigue. 🙂
What about magnesium malate? Is that beneficial?
Hi Jenene! Malate works similiar to magnesium citrate and can have a laxative effect for some, but yes, it is benefical 🙂
Would it be a good idea to take a glycinate and a threonate daily either both before bed or space them out? What’s your recommendation? There is also a little magnesium in my multi.
Hi Amy, I would start with one, perhaps glycinate and see how you feel and then either add in threonate or switch to that form and see how you feel. Yes, there is usually magnesium malate or citrate in your multi, it would be fine to add in glycinate before bed in addition to your multi. 🙂
Hi Christa
Great episode!
What about mag chelate? I have one I take before bed by designs for health. It’s magnesium buffered chelate 300 mg
??? Thank you!
Hey Julie, The Mag chelate you are taking is a great choice, it is actually chelated (highly absorbable) magnesium from glycinate, which is a great pick before bedtime 🙂
Great article! I loooove magnesium. Anyone interested in this stuff should definitely check out the book Everyday Roots. It teaches you how to replace all the toxic chemicals in your life with healthy organic alternatives. Its completely changed my life and how I feel everyday! 🙂
Heres a great review of everday roots: http://reggiesreview.weebly.com/everyday-roots-review.html
Keep up the great content!
Thanks for tuning in, Jamie!
How and when should one take magnesium Threonate?
Hi Jackie! Magnesium Threonate can be taken at night before bed, typically the recommended dose is 2000 mg of magnesium threonate, which would equal 144 mg of elemental magnesium.
Thank you for clarifying. I’m wondering about wht you think of Magnesium Lactate which Standard Process carries. It never seems to be mentioned anywhere.
Hey Judy, magnesium lactate is from the salt mag lactic acid. We typically find the absorption of this form to be not as strong as magnesium glycinate or threonate.