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How To Choose A Magnesium Supplement

Updated: Mar 29, 2023


Today I wanted to chat about a CRUCIAL macro-mineral for your skin that I believe the majority of our population is deficient in.



MAGNESIUM

If you are part of The Acne Solution you already know all about magnesium along with the other skin loving minerals. If you're new here, macro-minerals (magnesium, sodium, potassium, calcium) control all the chemical reactions in our body and magnesium specifically is one of the first to become depleted with stress. Our society as a whole is under a great deal of stress with our fast-paced lifestyles and increasing amount of toxins. What many people don't realize is stress increases the magnesium burn rate which increases our need for magnesium and sadly, our soil has become very depleted of magnesium. To add to this, many people with acne are suffering from hypothyroidism or sub-clinical hypothyroidism and your thyroid hormone determines how well you can actually keep magnesium in your cells. This explains why 80% of the HTMA tests I run are slow oxidizers and come back with a high magnesium burn rate indicating a potential deficiency. When we are burning through a mineral super fast, we need to be replenishing it frequently so our stores don't get too low.


Do you suffer with frequent muscle cramps or twitching? Fatigue? Insomnia? Always thirsty? These are huge indications you have a magnesium deficiency!


There is some evidence to suggest that magnesium may be beneficial for acne-prone skin. Magnesium has anti-inflammatory properties and can help to reduce inflammation in the skin that contributes to acne. In addition to its potential benefits for acne-prone skin, magnesium may also help to support overall skin health. Magnesium is involved in collagen synthesis, which is important for maintaining the strength and elasticity of the skin. Magnesium may also help to reduce the appearance of fine lines and wrinkles and improve skin hydration. Topical magnesium formulations, such as magnesium oil or lotion, may be particularly effective for these purposes.


I am a big believer that taking a food first approach is the best way to go. This is why so many of the supplements I do recommend are whole food based. Nature always knows best! I'm always telling my clients to get an abundance of bioavailable nutrients through nutrient rich foods like bone broth, shellfish, liver and organ meats, raw dairy, fruit etc. However magnesium isn't as easy to get through food.

Magnesium runs thousands of enzymatic reactions in our body but what does that mean in simple terms?

  • Helps convert food into energy

  • Improves insulin metabolism & glucose control

  • Helps synthesize Vitamin D

  • Reduces the risk of bone fractures & increases bone mineral density

  • Improves mood disorders like anxiety and depression

  • Helps us detoxify and eliminate waste

& that's just a few of the many roles magnesium plays.


So how can I get more magnesium in?

Foods like cacao (caution if you have active acne), raw dairy and dark leafy greens can be a good starting place but don't stop there! The next step is finding a supplement that works best for your body. Some people may be more sensitive than others and need to start out with transdermal magnesium only. A good rule of thumb is if you are experiencing loose stools after supplementing magnesium, your dose was too high! If this is the case for you or maybe it just doesn't make you feel great in general, investigate why. You likely aren't retaining much sodium or potassium and that comes down to poor adrenal health. Take a step back until your macro-mineral ratios are more in balance.

Types of Magnesium:

Citrate- This is one of the most popular types but arguably the most detrimental. It is known to help with constipation but it is very poorly absorbed, depletes ceruloplasmin (active copper) and can be irritating to the intestinal lining especially if you are suffering with an autoimmune condition.

Glycinate- Another popular one and for good reason! It has shown to be most beneficial for mental health illnesses like anxiety and depression as well as insomnia and chronic stress. This one is best taken before bed. I suggest trying it in it's chelated form, which simply means that it has added amino acids to help the body absorb and use the magnesium.

Chloride- This is the transdermal form! You can get flakes to add to your bath or a lotion to rub under your feet before bed (helps with sleep). This is a great choice to start out with as the skin absorbs magnesium rapidly and you can bypass the GI tract.

Lactate- A lesser known form but one I will often recommend to clients suffering with chronic digestive issues. Also is beneficial for your nervous system and heart!

Malate- This form is great to take in the morning to help energize you. It's proven to be one of the best forms for women with PCOS and endometriosis due to it's beneficial effect on blood sugar. I suggest trying it in it's chelated form, which simply means that it has added amino acids to help the body absorb and use the magnesium.

Taurate- Your heart health superstar. Taurate acts as an antioxidant in the body and can help maintain calcium levels which is key for anyone with a lot of calcium building up in the tissues rather than the bones and teeth (calcium shell). HTMA tests evaluate this. I suggest trying it in it's chelated form, which simply means that it has added amino acids to help the body absorb and use the magnesium.

Sulfate- This is not one you would typically supplement. It is primarily used in emergency situations for someone with extremely high blood pressure. You need to be under medical supervision for this one.

Oxide- This is a very calming form so it's great to take in the evening if you're struggling to relax. Also can help with migraine prevention.

Bicarbonate- This is the most natural form making it another great one to start out with especially if your pancreas needs more support. It's liquid and is proven to be the most bioavailable and absorbable. In a perfect world, we would be getting mag bicarb through our water but sadly this is not the case anymore.


Fun Fact: You can also get magnesium from chlorophyll, it's an important component. Chlorophyll is the pigment that gives plants their green colour and allows them to carry out photosynthesis.


Hopefully this helps you decide what magnesium supplement is best for YOU! I do not recommend relying on magnesium from a multi-vitamin. This little amount of magnesium will be cancelled out by the high amounts of calcium and vitamin D in these formulas making any magnesium absorbed useless. Multi-vitamin or multi-mineral supplements are not something I ever recommend. Since I don't know your health, I only can provide dosing recommendations to my clients. If you want to become a 1:1 client, book your free call to discuss.

P.S. It is always a good idea to rotate forms of bio-available magnesium as nature used to provide us with multiple different forms (soil, drinking water, bathing water). We always want to mimic nature as closely as possible!

Here is a sneak peek of my magnesium rotation (all listed with discounts in my SHOP):


LIFEBLUD MAG BICARBONATE- I love using this powder to make mag bicarb. I simply carbonate filtered water with my soda stream, add this powder, shake and refrigerate. Now I have a good source of magnesium (and potassium) to add to my drinking water throughout the week! Please remember to drink this away from meals as it will neutralize stomach acid which we don't want when we are digesting food.

LIFEBLUD DISCOUNT CODE: KATIEMCKERSIE


MITOLIFE MAG-ATP- This is a glycinate and taurate blend. The reason why I choose this formula is because it is chelated (magnesium molecule bound to their respective amino acids). This greatly increases absorption. I take 1 of these capsules with breakfast and 1 capsule with dinner. LifeBlud also carries a similar formula to this one called MAG+ which I love utilizing!

MITOLIFE DISCOUNT CODE: KATIEMCK


ANCIENT MINERALS MAG BATH FLAKES & GEL- I add these magnesium flakes to my evening bath every night and then I put the gel on the bottoms of my feet before bed. This is a highly relaxing and calming routine to get into. I have been sleeping like a babyyyy because of this! You can purchase these either through Perfect Supplements in my shop or if you are a fellow Canadian, through Fullscript in my shop!

PERFECT SUPPLEMENTS DISCOUNT CODE: KATIE10

FULLSCRIPT ACCESS (CANADA ONLY): https://ca.fullscript.com/welcome/kmckersie/signup

Remember this is what works best for me. Please make sure you talk to your doctor before implementing any new supplements.


Love.

Katie McKersie

RHN, FDN-P

Holistico Inc.

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