1 min read
withinUs Magnesium Guide
Magnesium, Made Simple
Magnesium is one of those supplements most of us know we should take, without being quite sure why or which kind. Here's what it does, what to look for, and how to make it part of your day.
What magnesium actually does
Think of magnesium as a behind-the-scenes worker. It helps your muscles relax after they contract, helps your cells turn food into energy, and helps build and maintain your bones.
It's also what your body needs to put vitamin D to work. The enzymes that activate vitamin D depend on magnesium, so if you take vitamin D but run low on magnesium, you may not be getting the full benefit.
The catch? Many of us don't get enough. In Health Canada's national nutrition survey, about 43% of adults fell short from food alone (source). Processed foods lose much of their magnesium; we absorb less as we age, and alcohol and some medications increase how much we lose. It's also easy to miss: less than 1% of your magnesium is in your blood, so a routine test can look fine even when intake is low.
Nuts, seeds, leafy greens and whole grains are your best food sources. A supplement can help fill the gap.
Not all magnesium is created equal
Magnesium never travels alone. It's always bound to another compound, and that partner decides how well it's absorbed and how kind it is to your stomach. Here's the quick version:
Form |
Known for |
Good to know |
|
Citrate |
Well absorbed and widely used |
Can loosen stools at higher doses |
|
Bisglycinate (glycinate) |
Well absorbed, bound to the amino acid glycine |
Very gentle on the stomach |
|
L-Threonate |
Studied for raising magnesium levels in the brain |
Promising research |
|
Oxide |
Cheap and common in tablets |
Poorly absorbed and most likely to upset digestion |
One tip when comparing labels: look for the elemental magnesium amount. That's the magnesium you're actually getting, not the weight of the whole compound.
What's in our scoop, and why
Both of our magnesium powders pair two well-absorbed forms with two ingredients that round out an evening routine.
L-Theanine is an amino acid found in tea leaves. It helps promote relaxation without leaving you groggy.
TruMarine Collagen is the marine collagen we've offered since 2013, sourced from Nippi in Japan. Collagen is naturally rich in glycine, the same amino acid in bisglycinate. The amount in the scoop isn't a full collagen serving, so keep your daily TruMarine if it's already part of your routine.
Magnesium L-Threonate + TruMarine Collagen |
Magnesium Citrate + TruMarine Collagen |
|
|
Magnesium forms |
L-Threonate + Bisglycinate |
Citrate + Bisglycinate |
|
Also contains |
L-Theanine, TruMarine Collagen (organic lemon, organic raspberry) |
L-Theanine, TruMarine Collagen (organic lemon) |
|
A good fit if you want |
An evening wind-down |
A well-absorbed everyday magnesium |
New to citrate? Start with a smaller scoop and work your way up.
Powder or pill?
Choose the form first; the format matters less. That said, powder has a few things going for it. It's already dissolved when you drink it, so there's no tablet to break down. It skips the binders, fillers and capsule shell that pills rely on. One scoop holds more than a handful of capsules, with an easy half scoop when you want less.
Making it a habit
The best time to take magnesium is whenever you'll remember. Many people like it in the evening as part of winding down. A few tips:
-
Take it with food if your stomach is sensitive.
-
Loose stools mean it's too much. Scale back and build up slowly.
-
Magnesium can affect how some medications absorb, so ask your pharmacist about spacing them a few hours apart.
-
Stick to the dose on the label.
In your 40s and 50s
This is when many women start paying closer attention to magnesium. Sleep, mood and muscle comfort can shift through perimenopause, and bone health becomes a bigger focus as estrogen declines.
Magnesium isn't a hormone treatment. But its role in bones and muscles makes it a sensible part of your foundation, alongside protein, calcium, vitamin D, strength training and good sleep. Your practitioner can help you work out where it fits.
Check with your practitioner first if you
-
Have kidney disease or reduced kidney function
-
Are pregnant or breastfeeding
-
Have a heart condition
-
Take antibiotics, osteoporosis, thyroid, diuretic or blood pressure medication
-
Take anything for sleep or anxiety, since L-theanine may add to its effect
For adults, Canada's upper limit for magnesium from supplements is 350 mg a day, not counting food.
Yours In Health,
withinUs Team
