This is the second article in my series of how nutrients impact autoimmune disease; I thank you for being here! If you missed my last article, you can find it here.
This article is going to focus on magnesium’s relation to autoimmune disease, as well as its vast effect on the human body. Being involved in over 300 enzymatic processes, this essential mineral helps with muscle and nerve function, blood glucose control, blood pressure, and regulating biochemical reactions.
To test magnesium levels, most people will get a blood draw. However, there are technically many ways to get magnesium checked: including a muscle biopsy, urine test, hair mineral analysis, and an oral magnesium loading test. In terms of blood testing, red blood cell (RBC) magnesium levels typically provide a better reflection of the body’s magnesium status rather than serum magnesium levels. Either way, serum magnesium values reflect only 1% of one’s magnesium content due to its quick transit time from circulation into body stores (bone, muscle, and soft tissues).
Illnesses Related to Magnesium Deficiency
- Chronic fatigue syndrome
- Type 2 diabetes
- Coronary heart disease
Optimal Magnesium Levels
According to the National Library of Medicine,
- RBC magnesium ranges between 4.2 and 6.8 mg/dL
- Serum magnesium ranges between 1.82 to 2.30 mg/dL
Consuming More Magnesium
Magnesium can be found in a multitude of foods such as:
- Nuts (almonds, cashews, peanuts)
- Black beans
Types & Benefits of Magnesium
- Glycinate: relaxation, anxiety, sleep
- Citrate: constipation, depression
- L-threonate: mental clarity, brain fog, memory loss
- Oxide: heartburn, constipation
- Malate: fibromyalgia, chronic fatigue syndrome
With how depleted our soils are, eating a fully enriched diet can be an impossible task. Therefore, the effects of supplementing magnesium can be profound. Fortunately, there are many different types of magnesium depending on one’s personal health and wellness goals.