Magnesium the magical mineral
Some of you may have heard me chat about the importance of magnesium. It’s so vital for the body and it’s been proven that most people are deficient which causes many health problems.
Here are some symptoms that would suggest your body is magnesium deficient:
- Muscle pain and spasms from feet cramps to chest pain (due to spasms in your heart muscle), and even restless leg syndrome
- 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 is also such an important mineral for hormone balance. Magnesium does the following wonderful things:
- It Improves the thyroid function
- Supports bad oestrogen detoxification
- Lowers blood sugar levels
- Lowers stress hormone levels in the body
- Supports testosterone production
- Increases serotonin levels (the happy hormone)
- Increases DHEA (a luxury hormone that can be converted into things like progesterone if needed).
If you’ve been into a health food shop lately you will see that there are SO many different types of magnesium.
How do you know which one is right for YOU?
Well here is my guide:
My 1st choice: Magnesium Bisglycinate (also known as magnesium chelate, magnesium di-glycinate, magnesium glycinate) it’s a highly absorbable form of magnesium chelated to two molecules of the amino acid glycine. Take 300mg a day but I would double up to 600mg, or even 800mg per day if very stressed, or traveling (also a form of stress).
“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. Yet, it helps with PMS, fibrocystic breasts, sleep, anxiety, cravings, pains and cramps.
Magnesium Citrate 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. If you feel depleted in magnesium (based on the symptoms) and struggle with chronic constipation, magnesium citrate is the one for you.
Magnesium Malate is a type of magnesium bound to malic acid. For those having issues with energy production, a magnesium malate supplement may be effective for helping with chronic fatigue syndrome and/or fibromyalgia. No surprise, this form may be too stimulating for some and may disrupt sleep, especially when taken at night.
Magnesium Threonate is a form of magnesium chelated to threonic acid, a metabolite of vitamin C. This form of magnesium in comparison to others was created to cross the blood-brain barrier – it may therefore improve learning and memory functions and maybe be especially beneficial for age-related cognitive decline. The suggested dose is 2,000 mg of magnesium threonate.
Magnesium oxide 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. If you are taking a multi-vitamin check if it contains this form of magnesium. If it does I would switch to a better quality supplement. Anything from boots or Holland and Barrett is generally rubbish! Go to an independent health food shop for the best brands.
Magnesium Chloride is a form of magnesium 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. Many people report fantastic results using this form of magnesium; from pain reduction, feeling calmer and to deeper/longer sleep.
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