Which Magnesium Supplement is Right for YOU!
Did you know that magnesium is involved in over 300 essential metabolic reactions, from energy production to muscle contraction to nerve signal transmission. Therefore, it is important to ensure that you are meeting your magnesium requirements of 200 mg/day.
If you are opposed to supplementation, many whole foods like leafy greens, legumes, tofu, nuts, and seeds contain magnesium. Just make sure that your diet contains adequate amounts of the above foods. It's time to celebrate because dark chocolate also contains magnesium. I find that if I start craving chocolate like crazy, supplementing with magnesium decreases my cravings. After having done many nutritional consultations with clients over the years, I have found that most people simply don't eat enough of the right foods to achieve adequate magnesium levels. Therefore, I generally recommend magnesium supplementation.
The reason I recommend magnesium supplementation is because it flushes out of the body approx. every 12 to 48 hours. If you are relying on supplementation alone, keep in mind that we only absorb around 70% from supplements. Personally, I make sure to consume the foods above, plus take additional supplementation.
Keep reading to learn about 7 different types of magnesium, so that you can make an informed decision when it comes to choosing a supplement for your health.
1) Magnesium citrate
A form of magnesium that is bound with citric acid. Citric acid is found naturally in citrus fruits, giving them their characteristic tart and sour flavour. It is one of the most common magnesium supplements. It is generally better absorbed than other forms. At higher doses, it can have a laxative effect. It is marketed as calming as it can help relieve stress and anxiety.
2) Magnesium oxide
Is a salt that combines magnesium and oxygen. It naturally forms a white, powdery substance and is sold in powder of capsule form. Not the best to take for deficiencies as it is not easily absorbed. Typically used to treat heartburn, acid reflux, indigestion, and constipation.
3) Magnesium Chloride
Is a salt that includes chlorine, an unstable element that binds well with other elements, including sodium and magnesium, to form salts. It's well absorbed, making it great to treat deficiencies.
4) Magnesium Taurate
Contains the amino acid taurine. This form may promote healthy blood sugar levels ad blood pressure.
5) Magnesium L-threonate
Very easily absorbed. It is most effective for increasing magnesium concentrations in brain cells. Used for its potential brain benefits and to manage certain brain disorders, such as depression, Alzheimer's, and other age-related memory loss.
6) Magnesium Sulfate
Epsom salt. It is used to soothe sore, achy muscles and relieve stress. It is not absorbed well through the skin, not the best for increasing a magnesium deficiency.
7) Magnesium glycinate
It is easily absorbed and may have calming properties. It is used to help with anxiety, stress, and insomnia. Glycine on its own can help improve sleep and treat inflammatory conditions, including heart disease and diabetes. Your body uses this amino acid, glycine, in protein construction. It occurs naturally in protein-rich foods, such as: fish, meat, dairy, legumes.
It is important to supplement with magnesium if you are a cannabis smoker like me, as it depletes magnesium levels. If you are peri-menopausal like me, magnesium will help if you are experiencing related insomnia or irritability. Or, if you find yourself experiencing muscles cramps, magnesium greatly helps. I am currently training for a half marathon and was experiencing cramping in my feet. That has since gone away since I started supplementing with magnesium.
This article is for educational and informational purposes only. It is not, nor is it intended to be, a substitute for professional medical advice, diagnosis, or treatment and should never be relied upon for specific medical advice. I encourage you to talk to your doctor before dry brushing if you have existing skin conditions.
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