Magnesium: Which Type Is Best?

You’ve probably heard about all of the different forms of magnesium out there. To help you sort through the confusion and claims about magnesium, I wanted to share my thoughts on this topic as a naturopathic doctor:

Magnesium Citrate

This form of magnesium is usually the most affordable and it’s well absorbed. I like that fact, but it may have more of a laxative effect than other forms of magnesium. If my patient struggles with constipation, it could be a good choice. If they struggle with the opposite problem or if they have a sensitive stomach, I may avoid it.

Magnesium Glycinate or Bisglycinate

This form of magnesium is the one I use most often in my practice. It’s well absorbed and is gentle on the stomach. It can still support regular bowel movements without pushing things too far in the opposite direction (although exceptions exist). It’s more commonly used in mental health practices like mine but there is limited data comparing the different forms of magnesium for mental health.

Magnesium-L-Threonate

This type of magnesium is being investigated for its role in brain and nerve health. We don’t have conclusive information about it yet but it may be promising.

Magnesium Malate

This form is often used in the fibromyalgia world because many believe that it can help with energy levels and muscle soreness. There isn’t much data comparing malate to other forms of magnesium for these issues.

Magnesium Oxide

This form of magnesium is not well absorbed so it’s not the best for increasing magnesium levels in the body. However, it does have a local effect on the intestines and can act as a laxative. More patients can’t tolerate this form because of the stronger side effects on the digestive system.

My pet peeve with the magnesium posts that I see on social media is that they talk about this topic as if the answers are definitive and proven.

“If you have fatigue you must take magnesium malate, not magnesium citrate!”

We don’t have proof that these black and white statements are true. We do know which ones are easier on the stomach, which ones are well absorbed and which ones are more affordable so those are helpful parameters for making a decision. If a patient wants to try a specific form because of a certain claim they heard about, I’m usually fine with that. Maybe it’s worth a try, maybe it’s not. I just want my patients to be well informed about where we stand with regards to the evidence.

If you need help with figuring out a supplement plan and you’re in Ontario, be sure to book an appointment.

Dark Leafy Greens: What You Should Know

The three words “dark leafy greens” are used so frequently in the health and wellness world that they roll off the tongue for most people. But what counts as a dark leafy green? What’s a health conscious person to do if they don’t like kale? Are the other leafy greens just as good? Here are some useful facts about this powerful category of foods.

Benefits of Dark Leafy Greens

For those who aren’t exactly sure why dark leafy greens are so commonly recommended, let’s break down their importance. These vegetables are high in fibre and rich in vitamins (like A and C) and minerals (like magnesium and iron), antioxidants and other plant chemicals. This makes them great for regulating bowels, reducing the risk of cancer, preventing nutritional deficiencies, reducing inflammation, improving mental health and improving overall health. Ideally, they should be eaten on a daily basis.

Examples of Dark Leafy Greens

In general, one dark leafy green isn’t necessarily superior to the rest. You can get benefits from all of them because many share similar nutritional properties. Consuming a variety of them can help ensure you maximize your benefits. Let’s explore some easy-to-use options.

Bok Choy: This is a cruciferous vegetable and a type of cabbage. It’s a great option to add to stir fries. 

Spinach: Both regular spinach and the immature form (baby spinach) can be used in salads and stir fries. You can replace iceberg lettuce in sandwiches with spinach to get more of a nutritional boost.     

Romaine Lettuce: This is another more nutrient-dense alternative to iceberg lettuce. It works great in salads and sandwiches. 

Swiss Chard: The leaves of Swiss chard and the colourful stalks can all be eaten. They are great cooked into stews, soups and stir fries. The leaves work well in salads too.

Kale: Kale is also a cruciferous vegetable. Its rise in popularity is a bit of a mystery and may be related to clever marketing and the power of food trends. That being said, it has the hallmark nutritional benefits of dark leafy greens (iron, vitamin A, vitamin C, other antioxidants, magnesium, fibre etc.). 

Disadvantages of Dark Leafy Greens

Dark leafy greens can be hard to digest for some people. Those with irritable bowels and bloating may struggle with these vegetables. Cooking them by steaming or stir frying or adding them to stews and soups can make them easier to digest. The question of whether vegetables are better raw or cooked is a complicated one that depends on the nutrient we’re considering and the cooking method. Many nutrients are actually better absorbed when cooked. Cooking with a minimum amount of water (like steaming) helps to prevent nutrients from leaching out into the water. Consuming the liquid that vegetables are cooked in (like in the case of stews) helps you to get back some leached out nutrients.

Dark leafy greens like spinach are often on the “dirty dozen” list meaning that they are high in pesticides. Getting these in organic form whenever it is financially realistic can be a way to reduce pesticide load.

Do you have any nutrition questions? Don’t hesitate to reach out! I love chatting with readers. 

4 Way to Use Magnesium to Soothe a Troubled Mind

Natural remedies like magnesium are valuable resources to add to your game plan for improving your mood and calming your stress. Some foods that are good sources of magnesium are nuts and seeds, whole grains, dark leafy greens like spinach, beans and lentils.

A 2015 survey done in the U.S. found that half of the population was not getting enough magnesium in their diet. The percentage is even higher for teens and the elderly. Full-blown magnesium deficiency (the type that would lead to severe symptoms) is not very common but many of us are not getting an ideal amount of magnesium from our diets.

Scientists think a lot of us may be walking around with a “sub-clinical” magnesium deficiency. This means that if we were to test our magnesium levels in the blood, they would most likely be normal, but our bodies may still be begging us to get more magnesium into our systems.

This could be why having more magnesium is helpful for so many different conditions – especially mental health conditions. Here are 4 different ways you can use magnesium to help with your mental health:

1. Reduce Depression – Magnesium plays an important role in many chemical reactions in the brain. It’s involved in the activity of brain chemicals (called neurotransmitters) that are key for a happy mood. Numerous studies have found that magnesium is able to improve mood in depressed patients and can potentially help anti-depressant medications work better.

2. Reduce Stress and Anxiety – Magnesium has been found to reduce anxiety is several studies. Of course magnesium can’t change the situations in your life that are causing you stress but many of my patients say they feel a lot more “balanced” and more resilient to stress while taking magnesium.

3. Soothe PMS Anxiety – If you find that your anxiety and mood are worse during PMS, magnesium may be a good fit for you. Studies have shown that it can reduce premenstrual anxiety and I’ve found it to be effective both in practice and personally for premenstrual mood issues.

4. Improve Sleep – Magnesium is a gentle sleep aid. I like to use it to help some of my patients struggling with insomnia. Magnesium does not make you drowsy (hence why it’s fine to take during the day) but it helps you relax, which in turn helps with sleep. I especially like that it doesn’t make you feel groggy the next day like some other sleep remedies.

It’s important to note that the form and dose of magnesium I recommend is different for everyone based on their health history, medications and symptoms. Getting the dose or form wrong can lead to unwanted side effects or a lack of results. I know it can be overwhelming to go to the health food store and see all the options and hear all the opinions about which supplement is the “best”. If you’re confused, talk to a naturopathic doctor. We’re here to help you sort through all that confusion using science, individualized health assessments and our clinical experience.

Take control of your mental health as best as you can. I know this is sometimes easier said than done. Maybe asking a healthcare provider about magnesium will be your first step to reducing your depression, anxiety or stress. If you stay focused, that first step can turn into a revolutionary plan to get you feeling happier, more positive and at peace.