Health Benefits of Magnesium in our lives

 

There is a lot of confusion “out there” about supplements – what we should take? Why? How much? Should we get tested first? Do we need to get a doctor’s approval before supplementing?

In this blog, I provide some clear information to get you started on or bring clarity to supplementation. Read on for more about how to take magnesium, recommendations, and a special discount on my preferred brand.

Let’s start with magnesium.

Magnesium

Magnesium is a mineral that is important for over 600 chemical reactions in the body including energy metabolism and protein synthesis. It also plays an important physiological role, particularly in the brain, heart, and skeletal muscles. (Baaij, 2015)

Over 80% of the population don’t get the minimum amounts of magnesium needed from diet alone. What does this mean in relation to our wellness? Magnesium deficiency can increase all disease risks and keep you from performing. A lack of magnesium affects sleep and can cause nausea and vomiting, loss of appetite, tiredness, and fatigue…. To name just a few!

Why are we deficient in magnesium?

If you eat a healthy, low processed food diet then in an ideal world we would be getting adequate magnesium from the foods we eat.

Yet, due to modern agricultural practices, most soils are low in magnesium and thus the foods grown in the soil are often not high in magnesium.

The bioavailability of magnesium minefield

Magnesium powder

So, you’ve picked up a bottle of magnesium supplements from your local chemist, all good right? Not all supplements are created equal due to the differences in bioavailability (how much of the magnesium your body can access and use). Bioavailability correlates with health benefits, meaning that if the supplement cannot reach the target tissue, then you won’t reap the benefits from it. To further complicate matters, certain forms of magnesium target specific tissues and organs so you might not be taking the right type of magnesium for your specific goal.

Do I need to take magnesium supplements?

Supplementation has been shown to be beneficial for heart health, stress management, mood regulation, cognitive function, mental health, blood sugar regulation, and hormone function. It also helps to promote healthy metabolism, support exercise performance, and recovery, improve sleep quality, build stronger bones, promote healthy blood pressure, promote a balanced and healthy immune system, support vitamin D activation and metabolism, migraines, and asthma.

There are many types of magnesium that can make choosing the right one difficult, but there are certain forms that are worth knowing about and you can consider taking. It is for this reason that one of my favorite magnesium supplements is BiOptimizers Magnesium Breakthrough which includes all 7 of the below. Use code BETH10 for 10% off.

  • Magnesium chelate

  • Magnesium citrate

  • Magnesium bisglycinate

  • Magnesium sucrosomial

  • Magnesium malate

  • Magnesium taurate

  • Magnesium orotate

Why am I deficient in magnesium?

  • Mental/emotional stress

  • Excessive physical exertion

  • Caffeine intake

  • Being diabetic, or obese

  • High doses of vitamin D supplementation

  • Calcium and other mineral supplements

  • An unhealthy diet with a lot of processed foods

  • Excess alcohol consumption

  • Stomach acid-reducing drugs

  • Bisphosphonate drugs for osteoporosis

  • Some antibiotics

  • Diuretic drugs and blood pressure-reducing drugs

  • Kidney disease

  • Old age

  • Gut issues that affect magnesium absorption, such as celiac and colitis

What foods are high in magnesium?

Ideal sources include:

  • Green leafy vegetables

  • Dark chocolate

  • Avocado

  • Nuts and seeds

  • Whole grains

  • Avocados

If you supplement – how much should you take?

Magnesium Supplement

The recommended daily allowance for magnesium is ~400 mg/day for men and ~310 mg for women. Yet, very few people get this dose from food. If you haven’t taken magnesium for a long time and are deficient, taking the RDA dose can be like filling up an empty pool with a spoon. Thus, it may be a good idea to start at a higher than the RDA dose to correct the deficiency faster.

Thank you for reading this blog by Beth Wright. To book a consultation with Beth, get in touch at beth@bfit-thewrightway.com

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