All about Magnesium

Magnesium is a key mineral for your body. About 50% of us do not get enough of this important nutrient. It is used daily in tons of processes in the body. Some of these are electrolyte balance, energy production and optimizes your mitochondria(cell power house), regulating the nervous & muscle function, DNA & protein synthesis, regulating blood sugar, bone health, blood pressure, immune system support, and heart health/rhythm. Basically this “behind the scene” micronutrient ensures your body runs smoothly.

Where can we get enough magnesium? There are plenty of foods rich in Mg. Pepitas, pumpkin seeds, are a wonderful source. Chia seeds, almonds, dark chocolate, black beans, steamed spinach, cashews, and peanuts are some other examples.   If your diet is lacking in these foods, supplements are an option.  Magnesium comes in many forms and some forms are better for certain uses.

Magnesium Glycinate is a very absorbable form. It is mainly used for sleep & anxiety. L-threonate is the form that can cross the blood brain barrier making it the choice for brain health. Topical and soaking varieties are great for muscle pains. Magnesium citrate is used for constipation.  How much is enough? Generally, I recommend starting low at 120mg so you can see how your body will tolerate it. Maximum daily amount should be 320mg. 

Many folks are trying this wonder supplement for a variety of things. It is readily used for mood, anxiety, and depression with good results.  Epsom salts are great for muscle aches and can even help relax you for sleep since it is absorbed through the skin.  It has gained considerable traction for sleep, although it is not proven to be super beneficial. What the studies are showing thus far is helping you gain more time asleep. They are finding about an extra 20min on the average.  Where it might be helpful for sleep they think is via bringing the anxiety down so your mind is calm and you can get to sleep.   Remember bone health was in the list of jobs for Mg. So my female friends in perimenopause fighting bone loss this is a great one for you and with little side effects it is worth a try. As always, try food first!