Signs Your Body Is Screaming for Magnesium
One of the primary concerns of the aging female population is bone health. We start to hear so much about our calcium levels from our doctors. It's no secret that mainstream medicine focuses primarily on calcium and blatantly ignores magnesium. Yet this foundational mineral is essential for building strong bones that resist fracture.
Magnesium is a cofactor in more than 300 enzyme systems that regulate a variety of important functions, such as protein synthesis, muscle relaxation, nerve function, blood pressure, antioxidant production, and much more.
Because our soils are so mineral depleted, our foods are also mineral deficient. And if you eat the typical SAD (standard American diet) you probably are not getting enough of the valuable nutrient.
Symptoms of Low Magnesium:
Muscle pain, cramps and spasms from feet cramps to chest pain (due to spasms in your heart muscle), and even restless leg syndrome, eye twitches
Headaches and migraines
Feeling constantly fatigued or weak
Depression, anxiety and edginess
Craving chocolate (cacao is high in magnesium)
Quick exhaustion during exercise
Insomnia and mid-night waking
Magnesium and Hormones
Let’s not forget that Magnesium also plays a huge role in hormonal balance; namely:
Improves the thyroid function
Supports estrogen detoxification of harmful metabolites
Lowers blood sugar levels
Lowers adrenalin and cortisol
Supports testosterone production
Increases serotonin
Increases DHEA
In my practice, I recommend Magnesium supplementation. But there are several forms for different applications:
Glycinate
Citrate
Malate
Threonate
Oxide
Chloride
How to know which one is right for you?
Not all supplements are made the same and magnesium is no different. Here is a low-down to help you understand each form of magnesium:
MY FIRST CHOICE: MAGNESIUM BISGLYCINATE
(also known as magnesium chelate, magnesium diglycinate, magnesium glycinate) is a highly absorbable form of magnesium chelated to two molecules of the amino acid glycine.
“Chelated” forms of a mineral mean that an amino acid has been attached to them making them a very stable form of magnesium that is less likely to cause gastrointestinal symptoms and reduces the laxative effect.
It helps with PMS, fibrocystic breasts, sleep, anxiety, cravings, pains and cramps. I recommend doubling up on Magnesium the week before and during a menstrual cycle.
This is the form of magnesium I take every day. I would double up to 600mg, or even 800mg per day if I’m stressed, or when I’m traveling (also a form of stress).
MAGNESIUM CITRATE
This is another chelated type of magnesium bound to citric acid. This form of magnesium is about 30% bioavailable, but it pulls water into the bowels giving it more of a laxative effect, which some may like if suffering from chronic constipation.
Pure Encapsulations Magnesium (Citrate)
If you feel depleted in magnesium (based on your symptoms) and struggle with chronic constipation, this is what I recommend.
MAGNESIUM MALATE
This type of magnesium is bound to malic acid. I recommend a magnesium malate supplement for those having issues with energy production. No surprise, this form may be too stimulating for some and may disrupt sleep, especially when taken at night.
This may be effective for helping with chronic fatigue syndrome and/or fibromyalgia.
MAGNESIUM THREONATE
This form of magnesium is chelated to threonic acid, a metabolite of vitamin C. Compared to other types of magnesium, this was created to cross the blood-brain barrier – it may therefore improve learning and memory functions.
Magnesium threonate may be especially beneficial for age-related cognitive decline. The suggested dose is 2,000 mg.
MAGNESIUM OXIDE
This contains a lot of magnesium by weight but has a bioavailability of only 4%. This form is found in many magnesium supplements and SHOULD BE AVOIDED. Therefore, I have no brands to recommend here. I’ve also found that many MLM (multi-level marketing companies) use this form of magnesium in their product line-ups.
MAGNESIUM CHLORIDE
Here's a form of magnesium designed for topical use. The skin is a great way to increase magnesium levels and bypass using the gut. this is especially beneficial for people with IBS (or leaky gut) who suffer from malabsorption of nutrients.
I recommend several products from Ancient Minerals.
A pure, 100% natural solution of magnesium chloride, coming from high quality magnesium salt derived from the depths of the earth’s interior—all from the ancient Zechstein Seabed in Europe. Ultra-pure and untouched by pollutants, this magnesium salt was protected at depths of 5,000-6,500 feet in this seabed for the past 250 million years.
Many of my clients have reported fantastic results using this form of magnesium; from pain reduction, feeling calmer, to deeper/longer sleep.
Ancient Minerals Topical Magnesium
Bath flakes are great for a before-bed detox bath to aid in sleep and relaxation. Lotion works well on cramped calves or feet.
Would you like to order Magnesium?
I have an new, uber-cool online dispensary where you can find these brands: https://us.fullscript.com/welcome/redeemingwellness
Just sign in, select me as your practitioner, click on “Dispensary Catalog” in the upper righthand corner, and click for “Magnesium.” I’ve created a “Favorites” category for all the forms of Magnesium.
If you just aren’t sure where to start, email me for a free consultation: Leslie@redeemingwellness.com
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