Dr. Trubow explains that magnesium can do wonders for improving gut health, as the citrate form of the mineral pulls water into the digestive tract and causes the muscles to contract in a process called peristalsis.
Magnesium Chloride
If you are struggling with gut issues like poor absorption or leaky gut, magnesium chloride (magnesium + chloride) may be the best for you. This is because this form is easily absorbed for increased bioavailability since it is water-soluble.
Finally, leaky gut may contribute to a long list of mineral deficiencies because of the ongoing inflammation and damage to carrier proteins. The most common are iron deficiency, vitamin B12 deficiency, magnesium deficiency which can lead to fatigue, neuropathies or muscle pain.
Magnesium plays a role in many processes in the gut, including motility, secretion, and absorption. It has also been shown to increase good gut bacteria levels while reducing inflammation.
In general the intake of magnesium is directly related to energy intake except when the majority of the energy comes from refined sugars or alcohol. Refining or processing of food may deplete magnesium content by nearly 85%.
Stress And Anxiety Relief
Magnesium may be the “chill pill” you need. Magnesium plays a role in regulating the hypothalamic-pituitary-adrenal axis (HPA axis), our stress response system, and deficiencies in the mineral have been shown to induce anxiety and HPA axis dysregulation in an animal model.
One study. View Source of older adults with insomnia found that magnesium supplementation at a dose of 500 milligrams daily for eight weeks helped them fall asleep fast, stay asleep longer, reduced nighttime awakenings, and increased their levels of naturally circulating melatonin.
The benefits of magnesium supplementation in healthy individuals aren't clear, but Dr. Nassar says that taking a magnesium supplement every day likely isn't unsafe for most people. Just be sure you're not taking too much magnesium. The maximum dietary allowance for most adults is around 400 mg or less.
Amounts and Dosage
In most cases, foods that are good sources of fiber are also high in magnesium. The Recommended Dietary Allowance (RDA) for magnesium is 400-420 mg per day for adult men, and 310-320 mg per day for adult women. Women who are pregnant may increase this amount to 350-360 mg per day.
RDA: The Recommended Dietary Allowance (RDA) for adults 19-51+ years is 400-420 mg daily for men and 310-320 mg for women. Pregnancy requires about 350-360 mg daily and lactation, 310-320 mg.
"Those who are specifically looking to boost their gut health should ask about a magnesium supplement in citrate form. This form of magnesium can be especially beneficial for those struggling with constipation, irregularity, and even more severe conditions, such as SIBO," Dr. Trubow says.
Though most people maintain adequate magnesium levels on their own, some disorders can lower magnesium levels, such as gastrointestinal disorders like Irritable Bowel Syndrome (IBS). Magnesium helps to increase the amount of water in the intestines, which can help with bowel movements.
People often use magnesium glycinate instead of other magnesium supplements, as the body finds it easier to absorb magnesium in this form. It is also one of the gentlest supplements on the stomach. Unlike other forms of magnesium, it might not cause as many side effects, such as an upset stomach or loose stools.
Along with zinc and vitamins C and E, magnesium is an essential part of detoxification, and when taken in conjunction with these other antioxidants can help to cleans a person's body of potentially harmful heavy metals.
Generally speaking, you will find that magnesium supplements start to work after one week of using them. After one week of regular magnesium supplementation, individuals may experience benefits such as improved energy levels, reduced muscle cramps, better sleep quality, and reduced anxiety.
Very low magnesium levels may cause:
Headaches. Nighttime leg cramps. Numbness or tingling in the legs or hands. General body weakness.
Since you can't properly metabolize vitamin D without the right level of magnesium, taking vitamin D by itself may not fix a deficiency. Taking vitamin D in large doses can also deplete magnesium, leading to a deficiency or making an existing one worse.
1. L-Glutamine. L-Glutamine is one of the absolute most important nutrients to restore gut health because of the way it speeds up gut cell regeneration so profoundly. This amino acid helps to mend the broken junctions in your intestinal wall so they can function normally.
The biggest way to tell if your leaky gut is healing is when your energy and vitality have returned, you've regained mental clarity, your mood has improved, you've returned to your ideal weight, and you feel like your best self. It's important to remember that, as with most health concerns, gut health is on a spectrum.