Magnesium Supplements to Boost Magnesium Levels
Before we discuss supplements for atrial fibrillation, there is an important disclaimer: people with kidney disease should not supplement with magnesium without their doctor’s approval!
The kidneys process excess magnesium so only people with normal kidney function should proceed without a doctor's approval.
There are many different forms of magnesium. Some forms have more elemental magnesium than others, and some are better absorbed than others.
- Magnesium oxide is the most common form found in supplements and is the cheapest. It also has the most elemental magnesium than any other form. For example, a 500mg magnesium oxide tablet will have roughly 300mg of elemental magnesium. Unfortunately, it is the least absorbed form of magnesium; only about four percent of the elemental magnesium is absorbed by the body!
- Magnesium glycinate, or chelated magnesium, is usually the form most atrial fibrillation patients take as it is easily absorbed and well tolerated. Magnesium citrate is another form of magnesium that is well absorbed and popular among AFib patients.
- I personally take a liquid magnesium chloride supplement. It is readily absorbed and has done a decent job of boosting my magnesium levels as per the latest EXA test I took.
- In addition to liquid magnesium chloride, I use a magnesium chloride spray. This type of supplement works by spraying your skin with it and letting it soak in. This is referred to as transdermal delivery of magnesium.
- Transdermal magnesium therapy can be highly effective. Some experts say it can be more effective than oral supplements as the digestive process is totally bypassed. Magnesium is delivered directly to your cells via the skin.
How Much Magnesium Should I Take?
Based on my research and own experimentation, AFib patients should aim to get anywhere from 400 – 800mg per day. Your mileage may vary!
I typically aim for 600mg per day, as I am very deficient in magnesium. It's best to start out on the low end of the range and slowly increase your dosage over time.
The dosage question is very tricky because we are all different so the actual magnesium that is absorbed and used will vary from person to person. And some people don't tolerate oral supplements at all.
Side Effects
The most common complaint with magnesium supplementation is loose stools. If this happens to you after starting oral supplements, your body isn't absorbing the magnesium.
You're either taking a form that your body doesn't absorb very well or you're a "magnesium waster," which is common among AFib patients. This just means that for whatever reason, your body readily "wastes" magnesium (it doesn't absorb it very well).
If you have loose stools there are a few things you can do. First, try a different form of magnesium. As I mentioned earlier, there are many forms of magnesium.
You might not do well on magnesium citrate but you might do great on magnesium glycinate. You will need to experiment with different forms and possibly different brands.
Second, you can adjust the amount of magnesium you're taking and how much you take each time. It's best to take magnesium in equal doses spread out throughout the day.
If you're taking 600mg per day, for example, you should take 200mg in the morning, 200mg in the afternoon, and 200mg at night. Don’t take the full dose at the same time!
If 600mg of divided doses is still causing loose stools, then reduce it to 400mg of divided doses, as an example.
Third, consider using a magnesium spray exclusively. This type of magnesium supplement bypasses the digestive process completely. Most AFib patients can tolerate this form of magnesium even if they don't tolerate any form of oral supplement.
Final Notes on Magnesium Supplementation
It's generally recommended to take magnesium supplements with food, as its better absorbed and decreases your chances of having an upset stomach.
Vitamin D is important for optimal absorption of magnesium so if you increase your magnesium, you should ideally increase your vitamin D intake as well. This can be done by getting more sun exposure or by taking a vitamin D-3 supplement.
As I said in the opening paragraphs of this article, don’t expect miracles! Maintaining magnesium levels will not cure your AFib. In fact, it might not make any difference at all.
Many AFib patients, however, have improved the quality of their lives by maintaining proper levels of magnesium. They have been able to reduce the frequency and/or severity of their AFib episodes simply by getting more magnesium in their body!
For that reason alone it's worth it for every person with AFib to have their magnesium levels tested and to try to maintain ideal levels of magnesium!
