Consuming enough magnesium is only half the battle. For our bodies to utilize it, magnesium needs to be absorbed and get into our cells. However, when you’re deficient in magnesium, you face a paradox.  Cells need magnesium to correct systemic acidity and activate an enzyme that allows them to take up magnesium! 

Dr. Jaffe estimates that most people who need magnesium need to take it with choline citrate to benefit from it. This would include about half the population and the majority of people who are chronically ill. 

Start with 1 capsule of magnesium and a teaspoon of choline citrate in the morning and again in the afternoon or evening.  For those who are correcting a longstanding magnesium uptake deficit or are under stress (stress rapidly depletes magnesium, which is used to make stress hormones), it may be necessary to work up to 4-6 magnesium capsules per day along with choline citrate in divided doses (taking too much magnesium at once can cause loose stools/diarrhea).

Before taking large doses of magnesium, check with your healthcare practitioner if you suffer from kidney disease or have severe chronic constipation. Under normal circumstances the body easily disposes of excess magnesium in urine and feces; however problems could occur when either of these exits is blocked. Likewise, work with your healthcare practitioner if you have Myasthenia Gravis, Atrial Fibrillation or a slow heart rate.

Other factors that affect magnesium status include:

1) Diets containing large amounts of saturated fat, salt, protein, caffeine, refined sugar, refined flour, phosphorus (in soft drinks), or alcohol either interfere with magnesium absorption or “waste” magnesium by using it up.

2) Acidic diets (high in meat and grain versus fruits and vegetables) use up magnesium stores to buffer acids.

3) Fluoride makes magnesium unavailable by forming an insoluble compound with it that ends up in bones, where its brittleness increases fracture risk.

4) Poorly controlled diabetes as well as a host of different medications can cause the body to lose excessive amounts of magnesium.

5) Magnesium is lost in sweat during heavy exercise—one case in which it may be well worth it!

6) Excessive calcium consumption inhibits magnesium absorption. While calcium and magnesium should be consumed in a ratio of about 1:1, the ratios in modern industrial countries range from 5:1 to 15:1. Dairy, with a 9:1 ratio, contributes mightily to this lop-sided ratio, while lactose inhibits magnesium absorption.

7) Many older people have insufficient hydrochloric acid (HCl) in their stomachs. HCl is needed to liberate minerals, including magnesium, from food.