Did you know that low magnesium levels are often a problem when you have Mast Cell Activation Syndrome (MCAS) or Histamine Intolerance (HIT)?

And without enough magnesium, it can be very hard to get healthy again. 

But finding the best magnesium for Histamine Intolerance or MCAS can be tricky! 

We see about 50% of our clients making the same mistakes. And we want to help you avoid those by sharing what we’ve learned.  

So, in this post we want to help you understand why you may struggle with certain forms of magnesium and what to do about it.

You’ll read about: 

• Why magnesium is essential for people with Mast Cell Activation Syndrome (MCAS) or Histamine Intolerance (HIT)
• The potential benefits of magnesium for sleep, stress, and overall health
• Common challenges with magnesium supplements when you are sensitive
• Which forms of magnesium are generally best tolerated when you have MCAS or HIT
• Tips for introducing magnesium and other supplements

It’s important you know that this blog post is for informational and educational purposes. It’s not meant to treat any health condition or to be prescriptive for anyone.  If you have any medical condition, it is critical you work under the care and guidance of a licensed medical healthcare provider.    

The Best Magnesium for Histamine Intolerance and MCAS: Beth’s Story 

We know how difficult it can be to find things you tolerate when it seems like you react to everything! We hear it in the clinic every day. And most of the team lives with these conditions, too. We get it.

MCAS can make finding supplements that work feel like an impossible task. But when you find the right ones, and onboard them in the right way, at the right time, they can be health changing!

Take magnesium, for example. Can magnesium cause itching? Yes, the wrong one sure can. But the right one can help improve it! And that’s true of many MCAS or Histamine Intolerance symptoms and finding the right supports.

You might recognize yourself in Beth’s story. 

“I knew about magnesium’s importance for years. But I had trouble navigating all the different forms. 

And two forms made me way worse before I knew what I was doing. These forms were magnesium citrate and magnesium sulfate (Epsom salts). 

Magnesium citrate made me itch all over and I couldn’t sleep. 

And when I tried Epsom salts, I started way too high for me at 1 cup. I had horrible joint pain. I had burning urination. And I felt extremely agitated and moody. 

It actually took a while for me to sort through all the information and figure out the pros and cons of all the different forms of magnesium.” 

Can you relate? We know it can be confusing.

In the clinic, we generally recommend a few different forms of magnesium each and every day. That’s because different forms help best with different things. And without enough magnesium, it can be very difficult to get healthy again. 

So, we want to share the importance of getting your magnesium levels up. And we also want to share which types of magnesium may be helpful for MCAS and Histamine Intolerance symptoms. 

Plus, you’ll learn which forms of magnesium you might need to be careful about using. 

First, let’s look at the importance of magnesium for overall health.  

Why Magnesium is Important 

Why is magnesium so important?  

Magnesium is critical because it’s used in over 300 enzyme reactions in your body! That’s quite a lot! 

Magnesium is needed for: 

• Mast cell and histamine support
• Cardiovascular health
• Muscle function
• Good digestive function
• Energy production
• Regulating nerve function
• Regulating blood sugar levels
• Regulating blood pressure
• Making protein
• Immune system support
• Kidney function
• And more 

Magnesium is key for so many systems in your body. It helps them work the way they should. 

For example, you likely can’t keep your histamine levels low and take care of your mast cells well if your magnesium is low. 

And, according to data from the National Institutes of Health, low intake of magnesium over time increases your risk for illness. 

So, getting magnesium levels up is vital.  

Low Magnesium Levels are Common 

Low magnesium levels are more common than most people think. 

Magnesium is an essential nutrient. That means your body can’t make it. You have to consume it in food sources or in dietary supplements. 

A long time ago, we got enough magnesium through what we ate. But today our soil doesn’t contain the minerals it did in the past. Plus, the average diet isn’t as healthy as it used to be. So, it can be hard to get enough magnesium. 

In 2018, it was estimated that up to 45% of Americans had low levels of magnesium.  

Low magnesium likely happens for a few reasons. 

Research has shown around 60% of Americans don’t eat enough magnesium-rich foods anymore. 

And even if you eat low histamine, high magnesium foods, like leafy greens or pumpkin seeds, generally only about 30% to 40% of dietary magnesium is absorbed from food sources. 

Since soils have become more depleted in general, there isn’t as much magnesium as there used to be…even in high magnesium, organic foods. 

Plus, your magnesium levels can become low due to various health conditions like: 

• Inflammatory gut issues
• Low stomach acid
• Excessive urination or sweating
• Pregnancy and lactation
• Diabetes
• Hyperthyroidism or 
• Hyper or hypoparathyroidism
• Excess estrogen
• Heavy menstrual bleeding
• Too much calcium supplementation
• Vitamin D being too low or too high
• Too much phosphorus from soft drinks
• Certain medications such as proton pump inhibitors (like Nexium or Prilosec), antacids, diuretics, and antibiotics
• Low B6 levels
• Alcoholism 

So, you might not be getting enough magnesium through food sources. Or you might not be absorbing enough magnesium due to health conditions. 

Either way, you’ll likely want to get your magnesium levels up if they are low. 

But how do you know if they are low? Let’s take a quick look at that. 

Testing Your Magnesium Levels 

How can you know if you are low in magnesium?  

First off, don’t look for a magnesium serum test to tell you your levels. Magnesium doesn’t stick around in the bloodstream for long. So, it’s not the best marker. 

The best way to check magnesium levels is usually considered to be a different test called the magnesium red blood cell. It’s much more reliable than the more commonly used serum magnesium marker. 

TIP: You can purchase a Magnesium Red Blood Cell test on your own and get it drawn at Quest. Just click the link and type Magnesium RBC into the search field at: Ulta Labs to order your Magnesium, RBC test. 

As you read, magnesium has an important role in the body’s ability to stay healthy and to heal. 

And it also plays an important role if you have Mast Cell Activation Syndrome or Histamine Intolerance. We’ll cover that next. 

Why Magnesium is Important for Mast Cells

Magnesium has several important roles when it comes to mast cells and histamine. 

It helps support DAO activity by reducing the amount of histidine (an amino acid) that gets converted to histamine. 

In an animal study, researchers found 4 days of low magnesium intake caused histamine to rise quickly. And it kept getting worse. By day 8 of the study, the animals had super high histamine levels. 

But when magnesium was added back, histamine levels went back down again. 

Magnesium deficiency has also been linked in studies to an increase in mast cells in certain organs. Specifically, mast cells went up in the the rat subject’s: 

• Liver
• Small intestines
• Kidneys
• Bone marrow

In a mouse model of colitis, magnesium-rich mineral water significantly reduced inflammation in the gut.  

And as you probably know by now, there are huge numbers of mast cells in the gut that can drive inflammation and cause the release of histamine when triggered.   

You also probably know that toxins can trigger mast cell activation.  

A specific type of magnesium can support detoxification. This form is called magnesium sulfate, found in Epsom salts. 

So, as you can see, there are a lot of different ways magnesium can support your mast cells and histamine levels. 

By calming mast cells and supporting body functions, magnesium can help symptoms like: 

• Migraine 
• Brain fog
• Hives 
• Itching
• Bloating 
• Slow gut motility
• Sore or tight muscles
• And more! 

It’s good to use more than just one form of magnesium. Let’s look at why in the next section. 

Watch this video to learn more: 

The Importance of Using Different Forms of Magnesium 

Using a variety of forms of magnesium can be really helpful. That’s because different forms of magnesium are good for different things and behave in different ways.  

For example, some forms of magnesium are really great for constipation. 

One form of magnesium is really great to take in the morning for energy. 

Another form is great to take at night for sleep. 

So, one size doesn’t fit all when it comes to magnesium. 

Another important thing to consider is whether you want to use magnesium orally or topically. 

If you have gut problems where you aren’t absorbing magnesium supplements very well, you may want to add a topical version. 

Topical magnesium goes directly through the skin and skips the gut. So, you might be able to absorb more magnesium using a topical form if you have gut health issues like SIBO. 

You’ll learn about good topical and oral magnesium supplement options in just a bit. 

But first, we want to let you know about a couple of high histamine magnesium forms to avoid.  

High Histamine Forms of Magnesium 

There are some high histamine magnesium products. 

And they may trigger Histamine Intolerance or Mast Cell Activation. So, we want to make sure you know about them.  

Magnesium Citrate 

This form of magnesium is frequently used to combat constipation.

But it can have some unwanted side effects for people with MCAS or Histamine Intolerance. 

This dietary supplement comes from fermentation. For that reason, it’s a higher histamine magnesium. 

Some people do fine with this in very small amounts in some products, though, as opposed to the large amounts in a normal magnesium citrate product. 

For example, it seems to be well tolerated in our clinic in small amounts in supplements like HoloZyme™.  

So, it just depends on your level of sensitivity as well as the amount. 

Other Magnesium Supplements 

Magnesium products with other mast cell triggers can be another problem. 

Watch out for mast cell triggering additives and preservatives like: 

• Titanium dioxide
• Potassium sorbate
• Sodium benzoate
• Silicon dioxide
• Flavoring agents
• Coloring agents 

Other than magnesium citrate and additives, most forms of magnesium should be low histamine as well as mast cell and histamine supportive. 

Be sure to check those labels, though! 

We’ll cover some great low histamine forms of magnesium to look for next. 

Low Histamine Forms of Magnesium 

Let’s look at both oral and topical magnesium options. 

You’ll learn some uses for each. And you’ll be able to see which have specific pros and cons. 

No matter where you buy your supplements, you want to make sure you get them from a source that is temperature controlled and buy brands that are both good quality and contain what they say they do. 

Counterfeits and quality issues have been a problem with places like Amazon, for example, for quite some time. So, beware of that. 

And at Mast Cell 360, we nearly always suggest clients start supplements slowly—in ‘drops and sprinkles’. 

Related Video: How to Onboard Supplements the Right Way for When You’re Sensitive 

Ok, let’s start with forms of magnesium that are taken orally. 

Oral Magnesium Supplements 

The following are low histamine oral forms of magnesium. 

Magnesium Glycinate 

Magnesium glycinate is generally considered to be a really well absorbed type of magnesium.  

So, it can be a helpful form if you’re dealing with a leaky gut. It’s also usually calming and helpful as a sleep aid. 

However, in some people, the glycine in magnesium glycinate can end up converting to more glutamate. This can be a problem in those with high glutamate. It can be stimulating if that’s the case. 

High glutamate can show up as anxiousness, sleep issues, and trouble with attention. 

And this form of magnesium may also be an issue if you have oxalate sensitivity or Oxalate Intolerance. This is because it can contribute to endogenous (produced by your body) oxalate production.  

Magnesium Glycinate by Pure Encapsulations is generally recommended in the clinic. 

Magnesium Oxide 

Magnesium oxide is a good option for stubborn constipation for people who are very sensitive to magnesium supplements. 

It’s not well absorbed. So, for some who are sensitive to magnesium, this may be the only form that works for them. 

The downside, though, is again, that it’s not well absorbed. So, it won’t raise magnesium levels in the body. 

But if you are very sensitive, this may be a starting point for dealing with constipation until you can tolerate better absorbed forms.      

Magnesium Oxide by Douglas Labs is what we like.  

Magnesium Malate 

Magnesium malate can be helpful for muscles and energy production. It can help alleviate muscle cramps.  

This form is used by your body to help produce energy in your cells.

Some people may not tolerate large amounts of this form early on, especially with high toxin loads. So, as usual, we always recommend clients start slowly.

Magnesium Malate by Designs for Health is one we recommend in the clinic. 

Magnesium Taurate 

Magnesium taurate is another form of magnesium that can help support detoxification. It does this by supporting glutathione levels, a very important antioxidant and detox compound. 

This for of magnesium can also help with bile production. Bile production is important for eliminating toxins and digesting fats. 

Magnesium taurate is a form that can be beneficial for preventing heart disease, too. This is because the heart is dependent on taurine found in magnesium taurate. 

However, this form may not always be well tolerated early on by people who are really sick from Mold Toxicity or chronic bacterial or viral issues. 

Tri Mag 300 by DaVinci Laboratories is a combination magnesium we like when the timing is right. This supplement contains malate, glycinate, and taurate forms of magnesium.  

Magnesium Threonate 

Magnesium threonate is the only form of magnesium seen to cross the blood brain barrier in studies.  You may also see this form as magnesium l-threonate.

Because it crosses the blood brain barrier, this is often a good form for any brain condition. 

It can also help with sleep issues and occasional anxiousness. 

And magnesium threonate usually doesn’t cause loose stools like other forms of magnesium. 

NeuroMag by Designs for Health is the magnesium threonate recommended in the clinic.  

Magnesium Chloride 

Magnesium chloride can come in either an oral liquid form or a topical form. Here we’ll look at the oral, liquid form. 

In liquid form, it’s hard to find one without potassium sorbate and sodium benzoate as additives. So be sure to check those labels! 

Concentrace Trace Mineral Drops have a good amount of magnesium chloride without the mast cell triggering preservatives. 

It does have some trace minerals though. That can be problematic for some people. 

Like with everything we’ve mentioned here, it’s often best for sensitive people to start very slowly. 

Next, let’s look at some forms of topical magnesium. 

Topical Magnesium Supplements 

Topical options most often include: 

• Magnesium chloride
• Magnesium sulfate

Magnesium chloride is good for muscle relaxation. While Epsom salts, magnesium sulfate, are good for helping with detoxification. 

Let’s look at those next. Along with some recommendations for mast cell friendly sources. 

Magnesium Chloride 

We already talked about the pros of magnesium chloride. So, let’s look at some different topical forms. 

Magnesium chloride flakes are great for putting in the bath. It can help to relax muscles and calm down before bed. 

You can also get magnesium chloride in a lotion or spray form. This can sting a little if your skin is sensitive. But you can dilute it with any moisturizer you tolerate.  

If you have Salicylate Intolerance, you might do well with emu oil as a moisturizer.  

Related Post: Dry Skin? Try These Mast Cell Friendly Moisturizers 

Be sure to patch test a small amount if you have sensitive skin, 

Magnesium spray or lotion can leave a slightly salty or sticky film on the skin. It can be washed off after 20 minutes. 

Trace Minerals Pure Magnesium Oil is a magnesium spray we like. 

Magnesium Sulfate 

Magnesium sulfate is actually a form of magnesium commonly known as Epsom salts.  

Magnesium Sulfate supports detoxification and even helps get rid of oxalates. 

Watch out for added fragrances. Those can also be a mast cell trigger. For example, the Whole Foods brand has artificial fragrances. 

Definitely go slowly with Epsom salts! Many people start way too high. 

You can start with as little as ½ tsp in a foot soak. 

And here’s something you need to know about Epsom salts. They aren’t right for everyone. 

Those who have issues with oxalates may not tolerate higher amounts of Epsom salts. 

It’s almost always a good idea to start supplements and changes low and slow, but especially so with magnesium sulfate.  

Let’s take a quick look at why and how to start slow. 

Starting Magnesium Sulfate Slowly 

Remember we talked about magnesium sulfate supporting detox earlier? 

That can be a really good thing. But if you start with too much, Epsom salts could cause stored toxins to dump into the bloodstream too quickly. Again, that may be too much for your body to process.  

Starting with too much is a common mistake we see. 

If you have oxalate or sulfate issues, excessive magnesium sulfate can cause issues. It can cause your body to dump oxalates into your blood stream too quickly, for example.  

Another problem can be mold toxins.  

Related Post: How to Detox Your Body Gently from Mold 

We see clients push detox too hard with Epsom salts and cause flares. That’s why we want to stress that you start slowly and gradually build up if you have any of these issues. 

Some people may even need to start with a teaspoon of Epsom salts in a bath and very slowly increase it over a year.  

If you really cannot tolerate Epsom salts, some clients start with magnesium chloride flakes. These are not as helpful with oxalates. But they are gentler for people with a lot of oxalate dumping. 

Not everyone has trouble with Epsom salts, though. 

And for some, magnesium sulfate is a game changer. Especially with Salicylate Intolerance. 

The great thing is that each form has different uses and benefits. We’ll go over basic observations from the clinic and where you might start next.  

The Best Magnesium for Histamine Intolerance and MCAS: Which Ones to Use

After reading about all those amazing magnesium supplements, where do you start?

Which magnesium should you use?

It’s really all about what you want help with and what your body can tolerate.  

If you have constipation and are sensitive to supplements, you could consider starting with Magnesium Oxide. But add it in very slowly. 

Epsom salts (magnesium sulfate) can be helpful for Salicylate Intolerance. 

If you’re very sensitive or have a lot of mold toxins, you could start as small as a pinch of Epsom salts (magnesium sulfate) in a bath. 

Or a little drop of magnesium chloride spray on your skin. 

You might eventually work up to using multiple forms. For example: 

• Energizing magnesium malate in the morning
• Concentrace Trace Minerals (with magnesium chloride) added to your drinking water, starting with 1 drop
• Magnesium sulfate as an Epsom salt bath in the evening once or twice a week
• And you might end your day with magnesium threonate and magnesium glycinate at bedtime 

Remember to work with your practitioner to decide what is right for you!

If You Don’t Tolerate Any Supplements

Magnesium is one supplement that can be really helpful for managing Histamine Intolerance and MCAS.

But what if you aren’t tolerating any magnesium at all? What if you’re having trouble with a lot of supplements? 

In that case, you’ll want to work on your nervous system as you work on onboarding supplements, too. We have a course that was created using the same information we use in the clinic to: 

• Walk you through a basic evaluation of your nervous system
• Teach you why nervous system work…works
  • Hint: It needs balance and repetition
• How to set up a personalized framework you can customize with tools that resonate with you
  • The best nervous system work is the kind you will do!
• Teach you some starting exercises to get going
• And more 

You can check out the Nervous System Reboot by clicking below. 

And if you’re wondering what supplements may be best for MCAS and Histamine Intolerance, the Top 8 Mast Cell Supporting Supplements Master Class is a good place to start! You’ll learn our favorite supplements from the clinic as well as how to onboard them the right way.

What has been your best magnesium for Histamine Intolerance and MCAS? Let us know in the comments below!

More About Low Histamine Supplements 

• The Best Antihistamines for Histamine Intolerance and Mast Cell Activation Syndrome
• Low Histamine Sources of Vitamin C
• Will Vitamin D help or hurt you if you have MCAS or Histamine Intolerance?
• Health Benefits of Quercetin (Plus the Best Quercetin Supplements)
• Diamine Oxidase (DAO enzyme): A Must Read for MCAS and Histamine Intolerance 

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References 

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Kass, L., Rosanoff, A., Tanner, A., Sullivan, K., McAuley, W., & Plesset, M. (2017). Effect of transdermal magnesium cream on serum and urinary magnesium levels in humans: A pilot study. PloS one, 12(4), e0174817. https://doi.org/10.1371/journal.pone.0174817 

Kruger W. D. (2017). Cystathionine β-synthase deficiency: Of mice and men. Molecular genetics and metabolism, 121(3), 199–205. https://doi.org/10.1016/j.ymgme.2017.05.011 

National Institutes of Health Office of Dietary Supplements. (2019). Magnesium: Fact Sheet for Health Professionals. U.S. Department of Health & Human Services website: https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/ 

Nishio, A., Ishiguro, S., & Miyao, N. (1987). Specific change of histamine metabolism in acute magnesium-deficient young rats. Drug-nutrient interactions, 5(2), 89–96. 

Office of Dietary Supplements (ODS). (2021, March 22). Office of Dietary Supplements – Magnesium. National Institutes of Health, Office of Dietary Supplements. https://ods.od.nih.gov/factsheets/Magnesium-Consumer/

Ohbori, K., Fujiwara, M., Ohishi, A., Nishida, K., Uozumi, Y., & Nagasawa, K. (2017). Prophylactic Oral Administration of Magnesium Ameliorates Dextran Sulfate Sodium-Induced Colitis in Mice through a Decrease of Colonic Accumulation of P2X7 Receptor-Expressing Mast Cells. Biological & pharmaceutical bulletin, 40(7), 1071–1077. https://doi.org/10.1248/bpb.b17-00143 

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