Magnesium

🌼 What is Magnesium?

Magnesium is an essential mineral involved in muscle function, nerve signaling, energy production, and bone health. It is found naturally in leafy greens, nuts, seeds, and whole grains. While magnesium is generally well-tolerated, some individuals experience intolerance due to digestive sensitivity, kidney issues, or excessive supplementation.

🤔 Why Do I Have an Intolerance to Magnesium?

Magnesium intolerance can result from poor absorption, underlying health conditions, or excessive intake.

• Digestive sensitivity – Magnesium can act as a laxative, leading to bloating, diarrhea, or stomach cramps.
• Kidney function issues – Impaired kidneys may struggle to filter excess magnesium, leading to toxicity.
• Electrolyte imbalance – Magnesium interacts with calcium, potassium, and sodium levels, potentially causing symptoms.
• Excessive supplementation – High doses of magnesium supplements can overwhelm the digestive system.
• Form sensitivity – Some magnesium forms (e.g., magnesium oxide) are less absorbable and more likely to cause side effects.

🛠️ What Can I Do About It?

• Reduce high-magnesium foods – If symptoms persist, limit nuts, seeds, and dark leafy greens.
• Choose better supplement forms – Magnesium glycinate or malate is gentler on digestion than magnesium oxide or citrate.
• Monitor kidney health – Get routine tests if you have kidney-related conditions.
• Balance with other minerals – Ensure proper intake of calcium and potassium to prevent imbalances.
• Start with low doses – If supplementing, begin with a small amount and gradually increase as tolerated.

💊 Which Supplements Can Help with Chemical Sensitivities?

• Calcium – Helps balance magnesium levels and supports bone health.
• Vitamin D – Aids in magnesium absorption and utilization.
• Electrolyte blends – Maintain proper mineral balance to prevent cramps and fatigue.
• Probiotics – Support gut health and improve magnesium absorption.
• Activated charcoal – May help with detoxifying excess magnesium if sensitivity symptoms arise.

🌟 Why Might I React to Magnesium but Not Other Minerals?

• Laxative effect – Unlike most minerals, magnesium can draw water into the intestines.
• Interaction with kidney function – The body regulates magnesium differently based on kidney health.
• Absorption variability – Some magnesium forms are poorly absorbed, leading to intolerance symptoms.
• Magnesium-calcium relationship – Magnesium imbalance can affect calcium metabolism, leading to muscle or nerve symptoms.

🍽️ Common Exposure Sources

• Nuts and seeds (almonds, cashews, pumpkin seeds)
• Leafy greens (spinach, kale, Swiss chard)
• Whole grains (brown rice, quinoa, oats)
• Magnesium-fortified foods and supplements
• Laxatives and antacids containing magnesium

🍽️ Alternatives (if tolerated)

• Low-magnesium foods – Opt for fruits, white rice, and non-leafy vegetables.
• Magnesium-free electrolyte solutions – Choose potassium-based options if magnesium is problematic.
• Herbal muscle relaxants – Chamomile or valerian root may support relaxation without magnesium.
• Targeted mineral balancing – Work with a healthcare provider to adjust intake based on individual needs.