Why Your Magnesium Supplement Isn’t Measuring Up
Magnesium is to minerals what vitamin D is to vitamins. As the “master mineral” and superstar of over 300 key metabolic functions, it reigns supreme in the mineral kingdom.
However, not all magnesium supplements are created equal.
If high blood pressure, leg cramps, migraines, anxiety, irritability, depression, heart disease, unstable blood sugar or insomnia are still challenging your well-being, read on…
As the premiere heart mineral, magnesium is absolutely key for cardiovascular health. In fact, one study states that magnesium should be available for immediate use in all emergency departments. It is so important that many doctors and surgeons administer magnesium prior to some heart surgeries.
Magnesium’s benefits for heart palpitations can reduce the occurrence of many life threatening situations. However, up to 92% of hospitalized patients don’t have their magnesium levels tested—this is a big concern considering that as many as 80% of patients in the ICU are considered magnesium deficient!
Studies dating back 100 years confirm magnesium’s star power. Not only is this magnificent mineral essential for major metabolic functions, magnesium is also the ONLY mineral linked to all of today’s “Fearsome Foursome”—cancer, stroke, diabetes and heart disease.
Another surprising research finding shows that low magnesium (not just calcium) can lead to low vitamin D. Because low magnesium levels create resistance to some of the effects of vitamin D, many individuals taking vitamin D may not be reaping the true benefits! Individuals over 50 are especially at risk as most aren’t reaching the USDA’s daily average intake, let alone the Vitamin D Council’s suggestion of 5,000 IU/day for adults.
So why are up to 80% of Americans STILL magnesium deficient?
Your body requires around 500 – 1,000mg of magnesium a day, whereas in reality most of us only get one half of that and lose it as fast as we can.
Today, Americans depend upon magnesium to reduce depression, frequent nocturnal awakenings, food cravings, and of course, blood sugar stabilization. Even more of us are eating healthier (think green smoothies, almonds, and sea veggies) which happen to be exceedingly rich sources of dietary magnesium.
By now you may also be supplementing with this miracle molecule, but chances are you’re missing out because the type of magnesium supplement you’re taking cannot get to the right places.
How are we losing it?
First off, magnesium is a primo detox mineral. It is used up minute-by-minute to counteract stressors like food allergies and intolerances, prescription drugs, and exposure to heavy metals—especially aluminum. It also prevents kidney stone formation and even ADHD (Attention Deficit/Hyperactivity Disorder).
Given our busier than ever lifestyles, the body’s main use of magnesium is simply dealing with mental and physical stress. This adaptogenic mineral is being used up faster than we can possibly take it in.
Inefficient magnesium supplements with non-ideal co-factors combined with escalating environmental assaults are leaving nearly 100% of us magnesium starved. Symptoms of magnesium deficiency range from facial twitches, to Alzheimer’s, blood clots, chronic fatigue and osteoporosis.
Unfortunately, the most popular co-factors found in magnesium supplements—oxide and citrate—function as laxatives that primarily target the GI tract.
To support stressed hearts and overworked brains, new research reveals most Americans may need more optimized magnesium cofactors. This is where carriers such as glycinate and taurinate come into play targeting specific organs not supported by standard magnesium supplements.
In addition, magnesium malate and orotate are gaining steam for their ability to soothe and calm tight muscles, while significantly improving stamina and long term energy throughout the day.
The Magnesium Cofactor Must Haves
Glycinate, Malate, Taurinate and Orotate are the best forms of magnesium for head-to-toe optimal health. They are more effectively absorbed to support organ systems and bodily functions than any other forms.
Magnesium Glycinate – For Your Mind
- Controls anxiety, irritability, insomnia, concentration and hysteria
- Minimizes laxative effects and is the least likely form to induce diarrhea
- Corrects long term deficiencies
- Reduces numbness, crying and depression
- Increases mental calmness and relaxation
Magnesium Taurinate – For Your Heart
- Supports healthy heart function
- Prevents migraines
- Suppresses heart palpitations and arrhythmias
Magnesium Malate – For Your Muscles
- Treats fibromyalgia
- Calms muscle fatigue
- Manages PMS, and headaches
- Supports digestion (so take with meals)
- Increases energy production
Magnesium Orotate – For Your Body
- Enhances athletic performance
- Boosts DNA formation and heart repair and function
Besides taking a magnesium supplement with particular cofactors, it is also extremely important that a comprehensive magnesium supplement contains vitamin B6 (especially in the activated Pyridoxal 5 Phosphate targeted form). B6 determines how much magnesium will be absorbed by the cells in the first place.
Magnesium in Other Forms
Of course, diet remains the best supply of any mineral including magnesium. Here’s a list of the best sources to shore up your magnesium stores:
| 16 oz. Coffee | 14 mg | 1 cup Spinach | 24 mg | ¼ Seaweed (kelp) | 24 mg |
| 1 oz. Dark Chocolate | 41 mg | 1 cup Swiss chard | 29 mg | 20 Cooked Clams | 34 mg |
| ½ cup Almonds | 191 mg | 1 cup Kale | 31 mg | ½ cup Tofu | 37 mg |
| ½ cup Cashews | 200 mg | 1 cup Collards | 10 mg | 2 Eggs | 5 mg |
| ¼ cup Pumpkin seeds | 42 mg | ½ cup Beets | 15 mg | ½ cup Lima | 40 mg |
| ¼ cup Pistachios | 37 mg | ½ cup Mustard Greens | 9 mg | ¼ cup Cilantro | 1 mg |
| 1 cup Buckwheat | 393 mg | ½ cup Dried Apricots | 21 mg | 1 tbsp Dill Weed | 14 mg |
| 1 cup Brown Wild Rice | 84 mg | 1 Bananas | 32 mg | 1 tbsp Ground Sage | 9 mg |
| 1 cup Oatmeal | 61 mg | ½ cup Dried figs | 50 mg | 2 tbsp Fresh Basil | 3 mg |
Also keep in mind that there additional methods of absorption including transdermal magnesium chloride oil spray, and of course epsom salt baths (magnesium sulfate).
Magnesium Deficiency Testing
The best assessment of magnesium levels is by far the Magnesium Red Blood Cell Blood Test aka MagRBC blood test. It provides a more accurate indication of magnesium deficiency than a regular blood serum test can offer, since an RBC test evaluates your intracellular magnesium where magnesium lives.
Finally a Solution!
Mag-Key is the best magnesium supplement designed to deliver all 4 of the essential magnesium cofactors you are most likely missing. This targeted delivery system focuses broadly on your body, and more specifically on your mind, and muscles—especially your heart.
Mag-Key is an ideal supplement staple particularly if you’re taking over-the-counter or prescription drugs and are still experiencing unresolved and recycling symptoms, or if you are pre-diabetic or have osteopenia (pre-osteoporosis).
At UNI KEY the staff is already seeing dramatic results. They showed a 5 to 20 point decrease in high blood pressure within one hour of taking their first dose of Mag-Key. The higher the initial reading, the more it came down after taking a mere 200 mg. For very deficient conditions, clinical studies suggest anywhere from 400 to 1000 mg of magnesium staggered throughout the day.
I look forward to hearing from you about this full spectrum magnesium supplement, Mag-Key!
Sources:
https://www.vitamindcouncil.org/about-vitamin-d/how-do-i-get-the-vitamin-d-my-body-needs/
https://www.drsinatra.com/nutrient-depletion-a-serious-side-effect-of-statins/
https://www.drsinatra.com/benefits-of-magnesium-supplements-for-heart-health
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1725934/pdf/v019p00288.pdf
https://www.ncbi.nlm.nih.gov/pubmed/23031849
https://www.ncbi.nlm.nih.gov/pubmed/21868780
https://ajcn.nutrition.org/content/95/2/362.abstract?sid=6cf92397-1867-4196-bed3-0cf48cb12ec9
https://ajcn.nutrition.org/content/early/2013/05/29/ajcn.112.053132.abstract
https://www.ediblescience.com/store/p/52-Magnesium-Pure-Glycinate-120mg.aspx
https://gotmag.org/how-to-restore-magnesium/
https://lpi.oregonstate.edu/mic/minerals/magnesium
https://www.ars.usda.gov/SP2UserFiles/Place/80400530/pdf/0506/usual_nutrient_intake_vitD_ca_phos_mg_2005-06.pdf
https://www.mgwater.com/ft/common_mg/lefmgwater.pdf
https://articles.mercola.com/sites/articles/archive/2012/12/17/magnesium-benefits.aspx
https://modernhealthoptions.com/a-quick-and-easy-guide-to-magnesium/
https://drnibber.com/understanding-different-types-of-magnesium/
https://www.naturalnews.com/046401_magnesium_dietary_supplements_nutrient_absorption.html
https://www.george-eby-research.com/html/magnesium-for-depression.pdf
https://umm.edu/health/medical/altmed/supplement/magnesium
https://www.ncbi.nlm.nih.gov/pubmed/9794089
https://www.mgwater.com/abstract.shtml
https://www.xtend-life.com/information/ingredients/magnesium_taurinate
https://www.acatoday.org/content_css.cfm?CID=3956
https://requestatest.com/magnesium-rbc-testing
61 Responses
What about Magnesium L-Threonate?
I hear it is good for the brain?
Hi Diana – see response to Joy here on the thread! Thanks!
I have metastatic breast cancer. I do take magnesium now and wonder…should I take more, a different dose??? Thank you for your reply.
arlene cooper
Hi Arlene – As one of the best overall health supports for your body and immune system, we would most definitely recommend taking 400-1000 mg of magnesium daily.
Watch free video Dead Doctors Don’t Lie, and find some germanium, Dr Wallach recommends 20-30 mg but I can’t find it by itself in doses lower than 100 mg. You don’t have to buy Youngevity, but you DO have to know your nutrients, This site and Dr Joseph Mercola, and all of Wallach’s books, the westonaprice dot org site, the free PDF Nutrition and Physical Degeneration,(google search) a 9 year worldwide study conducted by Weston Price,; Stephanie Seneff, and on the animal research front, Pat Coleby, and William Albrecht,(by seeing what causes disease in animals we get a hint of what our problems are) the minerals research, which Wallach has compilaed a bunch of information in Epigenetics and Rare Earths, Forbidden Cures, Let’s Play Doctor, all of Robert Atkins old books, like Vitanutrient Solution, (not a diet book per se but cutting edge research on nutrients in medicinal doses, I wouldn’t trust any of the products his company puts out now, they absorbed all sorts of toxic stuff like soy based bars and sucralose and aspartame, by the way he cracked his head on an icy sidewalk, that’s what he died from) and often to original researchers on vitamins, (Schute brothers for vitamin E, Abram Hoffer on Niacin, Linus Pauling on C, There are lots of researchers on D now, but Sarfraz Zaidi, MD endocrinology did a good job on the Power of Vitamin D, those should give you a good start), but everybody, animals too need the 90 essential nutrients, (60 minerals) which is very hard since conventional farmers fertilize with NPK and not 60 minerals. The plants can utilize elemental minerals and package them for us so we can then absorb them, but on top of that, the plants NEED the minerals to MAKE the vitamins for us. In Rare Earths, Forbidden Cures, Wallach goes over the 5 centenarian cultures, and they all share glacial minerals of at least 60 and as many as 72 trace minerals. Putting limestone on your garden will gewt the 60 to your plants so that will increase the nutrient quality of your food crops. Dolomite will get your plants extra calcium and magnesium. Wm Albrecht says ideal soil is 68% calcium, 12-20% magnesium. The rest trace minerals. soilminerals dot com has the main trace minerals and what they do, but almost nobody but Dr. Wallach talks about the 60 minerals.
hi, i have been buying the regular magnesium, how is it different from mag-key? should i shift to this?
Hi Rossini, Our previous magnesium formula is primarily magnesium oxide which does function primarily as a laxative. This product offers much more all-around health coverage and is now taking the place of the regular UNI KEY Magnesium which is no longer available.
Would Mg supplementation as you described help with memory loss and cognitive impairment? If so, what dosage would you recommend to restore and then maintain mental function?
Thankyou!
Hi Maria, Magnesium is not primarily used for memory loss, however with its role in over 300 metabolic functions and because it helps to neutralize the effects of the toxic metal aluminum which has been connected to cognitive recall and brain dysfunction this may be a very adaptogenic mineral for you. We definitely believe it’s worth a try!
The latest on magnesium now has risen to 3000 cellular process. So important, with extra importance.
What about magnesium FOR constipation–in which you want a laxative effect?
Probably mag oxide, the cheapest and least absorbable, is best for a laxative effect (for that very reason — it’s not absorbed well and goes right through you).
And vitamin C, folks need at least 2000 mg daily and more when sick. I take 8-10 mg when not, sick but experimenting with my own calcium/magnesium powdered supplement even mag glycinate makes us too loose. Instead of swallowig endless pills, in a way it is easier to mix a powder into juices or pudding or apple sauce, but mag glycinate is aweful. Calcium citrate mixes nicely with any dairy- no flavor basically. I have been using it to get it into my cats too. Mag glucinate is 200 mag per gram of mag glycinate, all the others are way lower. So mag gluconate for example, has very little taste (enough to repell my mean cat who needs it), and 1100 mg of mag gluconate has a puny 75 mg of mag, if I want 500 mg of mag from mag orotate, I would have to take 7 grams. And 500 mg of Mag is not a max dose. 400 is the usual, but I have health issues where I have taken 1600 mg for long periods. So far it looks like mag glycinate for the most magnesium per dose. And I am titering it down so it won’t make us loose.
I have read other sources that say that Magnesium L-Threonate is the only form that will pass through the blood-brain barrier. You don’t even mention it.
Hi Joy – Thank you for your question. We are very well aware of Magnesium L-Threonate and its proported benefits: the ability to pass through the blood-brain barrier and primarily target memory and cognitive function. Over the last year, we have explored many different forms of magnesium thoroughly and while Threonate does seem promising, the research is not yet conclusive and empirically, it didn’t seem to perform as well as we had hoped, especially in older individuals. That being said, for those who have memory loss or cognitive impairment, it can be taken as a separate supplement with other magnesium supplements (like our formula mentioned in the article).
I’m interested in this because this formulation doesn’t include citrate and oxide which trigger my IBS-D. However, when reading further I see this version is promoted as “relieving constipation “. I believe your version would benefit many symptoms I have, but am hesitant to try due to my IBS-D.
Hi Terry – Thank you for your question. The glycinate does relax the system which can help get things moving, but it is not primarily a laxative like the citrate and oxide forms. That being said, we are all really individual but we have not had any complaints regarding exacerbation of IBS issues.
Thanks so much for the response, it’s immpressive that you take the time to respond!! One follow-up: I am interested in trying Mag-Key, is there a return policy in case I have a reaction to it? Thanks again.
Hi Terry – there is a satisfaction guarantee at UNI KEY – please start taking the product as soon as you receive it and give them a call within 30 days if you have any issues or concerns!
Ann, This question isnt about magnesium but on one of your other posts. What were you saying about tomatoes and diabetics? I couldnt find it later on to really read it. Please respond
Hi Kay – do you remember which article this was posted on so we can help you here?
How much would a child need does it go by weight?
Hi Karen – Regardless of RDIs we would generally recommend up to 200 mg daily. Young women 12 and above could take 400-600 mg daily. The more stressed the individual the more magnesium is required just like with an adult.
I agree with Joy’s comment above about Magnesium L-Threonate being the only form of magnesium that will pass through the blood-brain barrier. Would you comment on this? Thanks!
Hi Kathie – see our response to Joy here on the thread. Thanks!
Magnesium is great for constipation. Have been taking 500MG daily for 20 years and would never give it up.
I currently use magnesium as a transdermal oil. I have always heard that magnesium is difficult to absorb internally, hence the transdermal oil. Is this product easily absorbed? How is it better from transdermal use?
Hi Jennifer – Transdermal magnesium can be a very helpful adjunct to our product. Some people are actually using both to ensure they’re getting the full spectrum of magnesium benefits. The four specific cofactors in Mag-Key are some of the most bioavailable forms taken orally.
I bought the Mag-Key right away. I am sleeping better than I ever have, taking two about an hour before bedtime.
What if a person would like the benefits of your product but already has low blood pressure? (eg 100/46)
Hi Nancy – we would suggest that they take the Adrenal Formula with the Mag-Key both of which should help to normalize the blood pressure.
Hi Anne Louise, my sister Wanda, calls you her “new Adelle Davis.” lol We both grew up reading all of her books when young. She and so many other nutritionists always said don’t take more than 1000 to 1200 mgs. of magnesium a day. But I am trying to follow the recomended protocol for women over 60 in the latest Unikey catalog, and when I add up the mag., it comes to 1700 mg. Isn’t that too much for the kidneys? I have read that before.
Hi Bonnie – Thanks for your comment! Ann Louise would recommend knocking off the Osteo-Key at this time unless there is a documented need for calcium.
I take 750 mg magnesium citrate each night to keep me regular. If I were to start taking your product, how would I do that? Do you think I’d need your product plus magnesium citrate?
Hi Diana, You could use the Magnesium Citrate to keep you regular and take at least another 200-400 mg of Mag-Key daily.
Is magnesium glycinate actually helpful for people who cry very easily to where it is embarrassing ?
Hi Cindy – Magnesium glycinate can be very calming to the system and can help with crying. Glycine is a neurotransmitter that helps control mood. It may be worth giving it a try to see how it works for you!
Thank you I will try it .
My mom’s cardiologist told her to take 250 mg of chelated magnesium 2 x a day for her afib. Your product has glycinate which is what I understand to be the same thing as chelated magnesium. If she were to take your product twice a day, would that fulfil her needs. I know you referenced taurinate for the heart. Does that apply to afib also?
Hi Diana – You are correct that glycinate is a chelated form of magnesium. In addition, taurinate, malate and orotate are chelated forms as well. Your mom would likely have great results with this product, but with any pre-existing condition, we would recommend reviewing any magnesium supplement she takes with her cardiologist first.
How about magnesium oxide or stearate? would that still works?
Not in the same way…
I have been reading that Magnesium Picolinate is the most absorbable form. Wondering why it is not mentioned… am I missing something in my research? Thank you.
I know that Ann Louise did extensive research to formulate this magnesium. The glycinate, malate, taurinate and orotate are highly absorbable and are helpful with specific functions in the body. I really trust her expertise.
This is from another blog to answer your question: “Magnesium Pidolate (or picolinate): This form of magnesium has generated interest because it is very inexpensive and can easily be made into a liquid supplement. There really have not been any substantial research trials supporting its specific health benefits. The down side of this form is that the pidolate molecule does not have any additional health benefits.”
Hi, I have a question. I have anxiety/stress induced diarrhea and use transdermal Mg due to my issues, I was wondering if this product would make my diarrhea worse even if it helped with the anxiety among other things.
In higher doses this product can still have a laxative effect or help loosen the bowels (which many people need and appreciate!). It is different for every person though, so Mag-Key would be worth a try if taken before bed, 1-2 capsules.
Hello, do you know if your magnesium helps relax smooth muscle? (Bile ducts in particular)
Hello Liz, yes magnesium does help relax the bile ducts. When some people do a gall bladder cleanse they use Epson Salts which contains magnesium, (magnesium sulfate ) to relax the ducts.
Hello, I ordered Unikey’s magnesium but am wondering if I should take it with food or on an empty stomach. Thank you!
Ashley, you want to take it with food. However some people do take it right before bed to help them sleep better and for constipation issues.
What about Magnesium Chloride? I apply it to my skin and it is readily absorbed, I am told.
Yes, magnesium can be absorbed through your skin.
Why are there so many kinds of magnesium??? I need something fore afib, anxiety and constipation. Is there one for all that mixed into one?
Amino acid chelates of magnesium more quickly target specific areas in your body. For the heart, taurinate, for anxiety, glycinate and all forms of magnesium help with constipation
“…clinical studies suggest anywhere from 400 to 1000 mg of magnesium…”
Elemental or compound?
If compound, which one are they referring to?
For the purpose of calculating the milligrams to take, it doesn’t matter which form it is in. It would all be counted the same.