If you’re dealing with arthritis, you might be surprised to learn that magnesium could be a big part of the puzzle. It turns out that not getting enough magnesium has been linked to worse arthritis symptoms. What’s even more surprising is that a lot of adults in America aren’t getting enough of this important mineral. In this article, we’re going to talk about how magnesium plays a role in your joint health and why getting more of it might help with arthritis and even your overall health.
✅ The Link Between Magnesium and Arthritis
Many people are at risk for having low magnesium levels, often because of what they eat. To make things a bit tougher, as we get older, our bodies don’t absorb magnesium as well from food. Scientists have found a connection between low magnesium levels and a bunch of inflammatory conditions, as well as metabolic issues. This includes things like diabetes, heart problems, high blood pressure, metabolic syndrome, and yes, even osteoarthritis.
There’s a good amount of information that suggests a link between not getting enough magnesium from your diet and having low magnesium in your blood, which can lead to worse knee arthritis. Plus, other studies have shown that if you don’t get enough magnesium, you might experience more pain and have a harder time moving around if you have arthritis.
This idea is backed up by many studies that have looked at people’s diets and found that low magnesium intake is connected to higher levels of C-reactive protein, which is a sign of inflammation in the body.
So, what happens if we try to get more magnesium? One study suggests that if you increase your magnesium intake by just 100 milligrams a day, either through food or supplements, it could lead to better MRI results for cartilage volume, cartilage thickness, and knee shape. That’s pretty neat!
In fact, foods that are rich in magnesium are a big part of an anti-inflammatory diet. Studies show that eating an anti-inflammatory diet can help with weight loss and improve those inflammation markers in people with arthritis. These kinds of foods include things like:
- Green leafy vegetables
- Nuts and seeds
- Whole grains
- Certain fatty fish, like mackerel and salmon
Animal studies also suggest that getting enough magnesium is important for arthritis. For example, when magnesium was injected into the bone marrow of animals with arthritis, it showed an anti-inflammatory effect that might help cartilage stay healthy. Other animal studies have even shown that injecting magnesium into joints could slow down how fast arthritis gets worse.
Now, it’s important to remember that everything we’ve talked about so far comes from studies that observe people or from lab experiments. We don’t have big human studies yet that directly compare magnesium supplements to a fake pill to see if magnesium is better for arthritis symptoms.
But even without those specific studies, I think the information we have is pretty convincing when it comes to linking magnesium to inflammation in the body. Increasing your magnesium levels also seems to help bring things back into balance and lower those inflammation markers. All of this makes magnesium a pretty interesting option to consider for treatment.
✅ Checking Your Magnesium Levels
Some of you might be thinking, “Hey, why don’t I just get my magnesium levels checked to see if I’m low?” The easiest way to do this is with a blood test. But here’s the thing: blood tests for magnesium aren’t always the best way to tell how much magnesium you have in your whole body.
That’s because most of your magnesium—about 99% of it—is stored inside the cells of your muscles, bones, and other soft tissues. Less than one percent of your total body magnesium is actually floating around in your blood. This is one of the main reasons why magnesium isn’t usually part of your regular blood work; it’s just not that accurate for showing your overall magnesium status.
✅ How to Get More Magnesium
As I mentioned before, one of the best ways to get more magnesium into your body is by eating an anti-inflammatory diet. This means filling your plate with vegetables, fruits, nuts, legumes, and seeds. These foods also come with a lot of other good stuff like antioxidants, plant compounds, vitamins, and nutrients that can help fight inflammation.
Supplements are another popular way to boost your magnesium levels. But the tricky part here is that there are so many different kinds of magnesium supplements out there, and it can be hard to pick the right one. Let’s go over some of the most common types.
🌟 Safety and Side Effects of Magnesium Supplements
Generally, taking magnesium supplements is pretty safe. But there are a few things you should know. The first is about stomach issues. Many magnesium supplements can cause loose stools, and that’s because some of them, when taken in higher amounts, are actually used as laxatives. So, the most common side effect of magnesium is diarrhea, along with stomach cramps and nausea. Make sure you adjust your dose if you start having these side effects.
Magnesium supplements can also affect how your body takes in other nutrients, especially zinc, iron, and calcium. There might also be some interactions between magnesium and certain prescription medicines, so it’s always a good idea to check with your doctor or healthcare provider if you have any questions or worries.
🌟 Different Types of Magnesium Supplements
Here’s a look at some common magnesium supplements and what they’re good for:
- Magnesium Citrate: This is one of the most common forms of magnesium, and your body absorbs it very easily. This makes it a good choice if you want to increase your magnesium levels quickly. Just remember, magnesium citrate is also used to help with constipation, so loose stools or diarrhea can be a side effect. You’ll want to adjust your dose if this happens.
- Magnesium Glycinate: If you have a sensitive stomach, this form of magnesium might be better for you. It’s much gentler on the stomach but still gets absorbed well by your body. It’s also less likely to cause diarrhea. Plus, it can help you feel calmer and more relaxed, and it might even help with sleep.
- Magnesium Sulfate (Epsom Salt): You probably know this as Epsom salt, which is popular for baths. This type of magnesium is absorbed through your skin and can help with sore muscles and reduce stress. Epsom salts are a good natural way to help with the muscle pain that can come with arthritis.
- Magnesium Taurate: This combines magnesium with an amino acid called taurine. It might help with heart issues, like lowering blood pressure or even helping with irregular heartbeats. Taurine can also help calm your nervous system, which can support sleep and help with stress.
- Magnesium Malate: This is a mix of magnesium and malic acid. Malic acid is a natural substance found in fruits and vegetables and is important for making energy in your body. This form might help with tiredness and muscle pain.
- Magnesium L-Threonate: This is one of the newer forms of magnesium. What makes it special is that it’s the only form that can cross the blood-brain barrier. This means it might have benefits for brain health, like improving thinking skills, memory, and helping with symptoms of sadness and worry. More research is needed here, but it’s an interesting area.
- Magnesium Chloride: This is the main form of magnesium used in topical products, like oils and lotions. You can also take it by mouth, but it’s not absorbed as well as magnesium citrate or glycinate.
- Magnesium Oxide: I want to give a special mention to magnesium oxide. This is the cheapest form of magnesium supplement and is very budget-friendly. However, your body doesn’t absorb it as well as the other types, so you’ll need to take a lot more of it to get the same effect.
Key Takeaways
- Low magnesium levels are linked to worse arthritis symptoms and overall inflammation.
- Most magnesium is stored in your cells, so blood tests aren’t always accurate for checking your total body magnesium.
- Eating an anti-inflammatory diet rich in magnesium-filled foods is a great way to boost your levels.
- Magnesium supplements can help, but choose the right type for your needs and be aware of potential side effects like stomach upset.
- Magnesium citrate and glycinate are generally well-absorbed, with glycinate being gentler on the stomach.
Magnesium is just one of many natural options that can help with osteoarthritis symptoms. There’s a lot of information out there, including big reviews of studies, that support using other natural supplements for arthritis. You might be surprised by what else can help!
