Magnesium is a dietary mineral that has over 300 biochemical functions in the body. It is described as a macro-mineral, which means it must be consumed through foods or supplementation as the body does not produce it itself. Although it is present in many foods, unfortunately it is still a very common deficiency. This can be due to many reasons such as poor dietary habits and digestive problems, strenuous exercise, or simply because the quality of our soil is much lower in nutrients than it once was.
What are the Symptoms of Magnesium Deficiency?
- -Headaches and migraines
- -Sleeping problems/insomnia
- -Irregular heart rate
- -High or very low blood pressure
- -Muscle pain and/or cramping
- -Anxiety, depression, mood swings
There are many different forms of Magnesium you can supplement with, and you may be confused about which one is most beneficial for you. Here are some of the most common and what they can help you with.
Magnesium Bis-glycinate: This is one of the most common forms used for supplementation as it is one of the most bioavailable and does not have a laxative effect like some others. Bis-glycinate has a wide range of benefits, such as improving stress levels and quality of sleep by calming the nervous system, as well as reducing muscle soreness and cramping. It also supports healthy blood pressure and blood sugar and can reduce headaches and migraines.
Magnesium Citrate: This form is also relatively well absorbed and is typically used to reduce constipation. However, some people find it helps with muscle recovery as well.
Magnesium Malate: Magnesium Malate is also very soluble and is a good choice for those suffering from fatigue and low energy. Malic acid is a vital component of enzymes that play a key role is ATP synthesis and energy production.
Magnesium Taurate: This is the best choice for those with Cardiovascular health concerns, as it helps prevent arrythmias and guards the heart cells from damage. It is also easily absorbed and does not contain laxative properties.
Magnesium Chloride: Although it has only 12 % elemental magnesium (active magnesium), it has a good absorption rate. It is best to take for detoxifying cells and tissues and can improve kidney function and metabolic rate. It is sometimes used topically to treat sore muscles, however the evidence supporting this is not sufficient.
Magnesium Sulfate: Also called Epsom salts, this form is not to be ingested. It is commonly used in baths to promote relaxation and muscle recovery.
Best Food Sources
- -Pumpkin seeds
- -Flax seeds
- -Wild salmon
- -Dark Chocolate
- -Spinach and Swiss chard (lightly steamed)
- -Soaked Black beans, lentils, and chickpeas