Magnesium Facts
Currently A Hot Topic
I have seen tons of social media posts about the wonders of taking magnesium. Some of the these posts claim by taking massive doses you can get rid of your aches and pains, it can "cure" insomnia, and by taking magnesium you can most certainly obliterate your anxiety symptoms. While social media can be an effective way of educating others on the benefit of natural solutions, there is so much mis-information (or untruths) out there. I keep my pulse on the current "hot topics" when it comes to supplementation. I get it. The claims that are made on some of these posts are believable but the truth is, there is no science based evidence backing most of these claims. As a functional medicine practitioner that works with people every day to balance their nutrients, it frustrates me to see these claims and know people can actually be harmed by following the suggestions of non-professionals that have no idea what your healthy history is and how taking whatever they are promoting will affect your health.
My goal today is to educate you on the overall benefits of magnesium, the different types of magnesium, and how to know for certain if you should actually supplement with magnesium.
Types of Magnesium
Magnesium citrate: used for colonoscopy prep and constipation
Magnesium oxide: sometimes used for migraines
Magnesium malate: muscle aches and fatigue
Magnesium glycinate: easiest form to absorb, this is the form studied for anxiety, and has less of a laxative effect
How do I know if I need it?
Magnesium deficiency is uncommon and unless you have gastrointestinal illnesses, have type 2 diabetes, or are alcohol dependent, you may not need to supplement with magnesium. It is never a good idea to start a supplement without consulting with a health professional, and extremely important to discuss supplementation if you are taking prescription medications. There is a delicate balance between calcium, magnesium and potassium and if you supplement with high doses of just one of them, it can leave the other minerals unbalanced resulting in heart palpitations, anxiety, and leg cramps, to name a few. This is one reason I often recommend supplementing with a combination product to include the proper ratio between these minerals.
Benefits
Healthy levels of magnesium can help with muscle soreness, leg cramps, migraines, blood pressure, maintaining blood sugar levels, anxiety, osteoporosis, and can lower the risks for bone fractures, heart disease, type 2 diabetes and stroke. Magnesium is also essential for the proper absorption of vitamin D.
If you are considering supplementation, it is good practice to have your levels tested prior to adding it to your daily routine. In doing so, you are taking the right steps towards supplementing with the right type of magnesium and the correct amounts your body needs for maximum output.
Eating a balanced diet is the best way to ensure you are getting proper amounts of magnesium. Foods that are high in magnesium are:
Leafy green vegetables
Avocados
Cocoa/dark chocolate
Seeds and nuts/peanuts, almonds, pumpkin seeds, cashews, popcorn
to name a few.
Experts agree there needs to be more studies to determine supplementing benefits of magnesium. It has been know to help some with mild anxiety and mild forms of depression. Magnesium can provide a short term benefit following anxiety-inducing experiences, but those with more persistent or chronic anxiety are unlikely to experience relief. The studies to date on the effects of dosing with magnesium prior to going to sleep results in borderline improvement in sleep quality.
Yours in Health,
Jeannie Peck
Expert in Women's Health and Vitality After 50
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I always offer a complimentary 15 minute Vitality Review.
Call or text to schedule yours today.
717.556.8103
DrJeannie.Peck@gmail.com
www.HBDClinic.com
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