Magnesium

What Is All The Hype?

Magnesium is an essential nutrient that our body needs internally in order to maintain a healthy, balanced operation. It is a mineral that is a key component in many enzymatic reactions, as well as an important component of bone, muscle and nerve functioning. It is present in some foods, such as nuts and seeds, legumes, greens, low-fat dairy products and even dark chocolate. However, the dietary intake of magnesium is most often not enough to fulfill our daily bodily needs.

Being deficient in magnesium can present in many different ways and can be masked in other health diseases/disorders. Some symptoms of low magnesium include fatigue, muscle pain or weakness, gastrointestinal signs such as nausea and vomiting and even loss of appetite. Most of these symptoms are not from the sole cause of a magnesium deficiency and often there is other things going on that lead to the presentation of these symptoms. Certain conditions can also make it more challenging for your body to absorb and use magnesium properly. These conditions include Crohn's and Celiac Disease, Diabetes and the overuse of alcohol.

Do Forms Matter?

Magnesium has several different forms, which all have specific roles they play within the body. They can be used supplementally to support symptoms of pathology and/or to prevent further complications. Here, we are going to focus on a few of the most common and popular forms.

Magnesium Bisglycinate is the standard form. It is present in many combination products and most widely accessible. It can relieve stomach or uterine cramps, decrease stress, and aid in mental health conditions including anxiety and depression. It is very versatile, yet very gentle and is a great option to supplement with for overall general health.

Magnesium Malate can be used to benefit and support muscles. It is well-tolerated and absorbed, so is great at replenishing levels within the body. It relaxes muscles, so can be used to benefit muscle recovery post-workouts, as well as aid in mood and sleep because it calms the muscles of the mind.

Magnesium Citrate and Magnesium Oxide are both forms that can be used to relieve constipation. They are considered osmotic laxatives because they promote healthy bowel movements by pulling water into the intestines and relaxing the intestinal muscles. The citrate form is better absorbed within our bodies, but the oxide form has a higher amount of elemental magnesium in comparison.

Which One And How Much Should I Take?

Magnesium in general can be supplemented with to help with sleep, stress, memory, mood and muscle recovery. The form of magnesium that you take and the dosage matter, especially if you are already prone to bowel concerns. Too little will not make a difference, but too much can irritate bowels and cause loose stools, as well as nausea and abdominal discomfort. Also, the time of day and how you take this supplement matter.

For the most part, magnesium is a safe supplement that can be used alongside many other supplements, natural health products and pharmaceutical medications. Consult your health care practitioner before supplementing with magnesium in order to ensure it is safe and effective for you! A Naturopathic Doctor or Natural Wellness Coach can help you make an informed decision and create a plan on the best way to implement this new supplement into your routine - connect with me today to chat more!