We hear it all the time, another supplement that we should take. Something else to swallow, but why? My personal opinion as a Fibromyalgia patient is that I'll swallow 30 supplements over 30 prescriptions anyday. The human body is designed to heal, if we feed it naturally. How did we last this long in the role of evolution, if we weren't designed to grow, learn, heal, and adapt?
Magnesium is necessary for human bodily function. In fact, for the role of a patient that has neuropathic pain and pain hypersensitivity magnesium can decrease this effect. Magnesium blocks the calcium influx that decreases that hypersensitivity and inhibits central sensitization from happening in the first place. What's important to note is that as we age our magnesium consumption seems to lower, and our capability of absorption decreases leading to inflammatory stress and poor sleep quality.
A study titled Psychological and Sleep Effects of Tryptophan and Magnesium-Enriched Mediterranean Diet in Women with Fibromyalgia actually concluded with the following information.
Daily consumption of a Mediterranean-diet enriched with a high dose of TRY and MG (60 mg of TRY and 60 mg of MG) by middle-aged women with fibromyalgia during 16 weeks had modest beneficial effects on emotional processing, decreased fatigue, anxiety, and depression, and reduced possible eating disorders and dissatisfaction with body image, but did not modify sleep quality," states the MDPI website on Environmental Research and Public Health.
I'm certain, as a patient myself, that most of us do not get proper nutrition with the varying different co-morbid conditions that we have. Especially for ones that suffer from heartburn influxes, and irritable bowel, and swallowing issues. After all our central nervous systems are all dysfunctional, our receptors are on full volume, we are lucky to have the energy to cook let alone consume food at all somedays.
Several research studies have shown that patients with chronic pain do not follow the recommended dietary intake of most vitamins and minerals; and such deficiencies have been associated to several pathological conditions of chronic pain, including FM. Additionally, studies have investigated the impact of magnesium (Mg) on pain improvement. Mg is an important trace element for many metabolic functions, also vital for the activity of over 300 enzymes. Mg deficiency has been associated to headache, migraine, fibromyalgia, increase in C-reactive Protein (CRP), osteoporosis, cardiovascular disease, and other conditions," states the BMC website on Advances in Rheumatology.
Fatigue, muscle weakness, irritable bowel, and paresthesia are similar to the symptoms of deficiency in Mg, which are all symptoms of FM. If a Mg deficiency does exist, it may have a shared link among stress, inflammation and metabolic syndrome, this may cause an inappropriate response with the activation of intracellular calcium (Ca). So it stands to reason to supplement Mg when necessary. Magnesium (Mg) deficiency actually has a name, it's called Hypomagnesemia.
Although more than 99 % of the total body magnesium is located in the intracellular space, intracellular magnesium measurement is not included in daily basis in the clinical laboratory, being measured in serum and/or plasma. Hypomagnesemia – considered when serum magnesium concentration is below 0.7 mmol/L– is common, especially in subjects with comorbid conditions. The causes of hypomagnesemia can be broadly classified into four categories: gastrointestinal loss, renal loss, secondary to medications, and decreased intake. The prevalence of hypomagnesemia depends on multiple factors and varies according to different healthcare scenarios: 2.7 % in the general population, approximately 10 % in hospitalized patients, most commonly in critically ill patients, 14.7 % in patients with chronic kidney disease, 30–80 % in persons with alcohol use disorder and 10–60 % in patients with diabetes. Mild deficiency can remain undetected because it often presents non-specific symptoms, such as irritability, nervousness, mild anxiety, muscle contractions, weakness, fatigue, and digestive problems. A more pronounced magnesium deficiency can cause more severe symptoms of neuromuscular, cardiac, or nervous disorders," states the De Gruyter website.
Okay, the big question, which is the best magnesium to take?! There seems to be a plethora of them to choose from. Personally, I take a triple form of Magnesium. The most highly absorbaly is actually organic magnesium salts. If you can tolerate Magnesium by mouth, using Magnesium Citrate, Glycinate, Malate can help. Be forwarned that Magnesium Oxide is the one that has the tendency to have the most pronounced gastrointestinal issue effects. I highly recommend especially for FM patients to avoid Magnesium Oxide especially if you already have IBS, we want our small bowel to absorb the magnesium to help ourselves at the intracellular level rather than reject it.
A daily dose of 800–1,600 mg (40–80 mEq [20–40 mmol]) can be used to treat moderate to severe hypomagnesemia. Patients with gastrointestinal disorders that are not easily correctable can be challenging to treat because oral magnesium preparations can cause diarrhea and potentially worsen the deficit. Oral preparations should be started at the lowest dose and only gradually increased. Magnesium oxide tends to cause more gastrointestinal intolerance than other oral preparations" states the De Gruyter website.
What got me started on the Magnesium pathway to begin with is that my blood pressure was all kinds of crazy and no heart medicine they put me on did anything for it. I had parathesia in my veins (where they shrink) and in my cartoid arteries to my brain. Once I started my supplementation my blood pressures started to calm down a bit, they are not perfect but doing way better than they used to be.
Like many other vitamins and minerals that work hand in hand. It is important that if you are supplementing with Magnesium that you are also taking a Vitamin D supplement for maximum potential of absorption.
Magnesium absorption and excretion are influenced by different hormones: 1,25 dihydroxy vitamin D can stimulate intestinal magnesium absorption, estrogens are known to stimulate TRPM6 expression and parathyroid hormone (PTH) is involved in magnesium reabsorption in the kidney, absorption in the intestine, and release from bone excretion" states the De Gruyter website.