Magnesium is used for more than 300 biochemical reactions in the body and plays an integral role in cell function.   Not only does it support a healthy immune system, but it also helps to maintain normal nerve and muscle function and helps regulate blood glucose levels (1). Magnesium deficiency is one of the top nutrient deficiencies in adults, making it important to obtain magnesium from the diet and to also consider supplementing with magnesium.

FOOD SOURCES OF MAGNESIUM

  • Dark green leafy vegetables
  • Nuts
  • Dark Chocolate
  • Avocados
  • Pumpkin Seeds

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SYMPTOMS OF MAGNESIUM DEFICIENCY

  • muscle aches or spasms
  • hypertension, cardiovascular disease
  • kidney and liver damage
  • worsened PMS symptoms
  • poor digestion
  • anxiety
  • insomnia
  • PMS

COMMON FORMS OF MAGNESIUM FOR SUPPLEMENTATION

Magnesium Citrate – magnesium + citric acid. This is recommended for relaxation, leg cramps, digestion and regularity. (4)  You have probably seen the supplement Natural Calm, which is a powder containing magnesium citrate.

Recommendation:  Thorne Magnesium Citrate

Magnesium Glycinate – magnesium and the amino acid glycine. Glycinate is very bioavailable, making it the most easily absorbed form of magnesium recommended for deficiency (5).

Recommendation: Pure Encapsulations 

Magnesium Malate – magnesium + malic acid.  Malate is good for energy and muscle soreness, and is a good one to take in the morning (2). Studies have shown that daily supplementation leads to significant decrease in depression and anxiety symptoms (3).

Recommendation: Jigsaw’s Slow Release Tablets

Magnesium Threonate is a good addition for overall cognitive health. It has been associated with improving memory loss (6), and in studies, elevation of brain magnesium enhanced learning and memory in young and aged rats (7).

Recommendation: Dr. Mercola’s threonate

Chelated Magnesium is more readily absorbed.

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INTAKE & DOSE RECOMMENDATIONS

You can calculate your optimal intake of magnesium by your weight. 6mg/kg of body weight is recommended. If you are not getting this through food, consider supplementing with the help of a trained practitioner.

PRECAUTIONS

Too much magnesium can be a problem as well. If you have diarrhea and cramping, this could be a sign of too much.   Do you supplement with magnesium?

 

SOURCES
(1) https://medlineplus.gov/ency/article/002423.htm
(2) https://onlinelibrary.wiley.com/doi/full/10.1111/j.0031-9317.2004.0222.x
(3) https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0180067
(4) https://www.medscimonit.com/abstract/index/idArt/420841/act/3
(5) https://www.ncbi.nlm.nih.gov/pubmed/7815675
(6) https://www.tandfonline.com/doi/abs/10.1517/14728222.2014.941286
(7) https://www.sciencedirect.com/science/article/pii/S0896627309010447

 

 

 

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