Health Benefits of Magnesium
There has been a lot of “buzz” around magnesium lately; and for good reason! Magnesium is important for stress management, good digestion, quality sleep, and much more.
*Note: This is not medical advice; it is for educational and research purposes only. Always speak with your medical provider before taking any new supplement.
Let’s first talk about why magnesium is so important. Magnesium is a vital mineral for proper muscle, nerve, and enzyme function. The recommended daily allowance for magnesium is 420 mg for adult males and 320 mg for adult females, respectively [https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5926493/]. However, magnesium deficiency is extremely common (over 80% of the U.S. population is deficient!), especially if you eat a standard American diet, take pharmaceutical drugs, have disorders such as IBS, Crohn’s, Colitis, etc., or have certain metabolic diseases such as diabetes.
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Supplementing magnesium can benefit everyone, but there is a lot of confusing information about which forms are best. While this is not a comprehensive list, some of the most bioavailable (ability to digest and absorb) forms include magnesium glycinate, magnesium malate, and magnesium chloride. Other forms with a lower bioavailability, such as magnesium oxide or magnesium citrate, are often used to treat constipation by relaxing your bowels and pulling water into your intestines. However, it’s often not recommended because it can lead to diarrhea, stomach upset, bloating, and electrolyte imbalance.
Each type of magnesium has different benefits. Here are a few:
Magnesium Glycinate (Pure Encapsulations is a great brand):
- Helps promote quality sleep and relaxation
- Promotes healthy muscle function.
- Helps to alleviate anxiety and depression.
Magnesium Malate:
- Supports muscle and nerve function.
- Helps regulate healthy blood sugar levels.
- May lower risk of cardiovascular issues including metabolic syndrome, diabetes, and hypertension (high blood pressure).
Magnesium Chloride (My Favorite is Good Night Lotion by Earthley):
- Promotes quality sleep.
- Helps regulate healthy blood sugar levels.
- Supports heart health, digestive health, and immune system function.
Magnesium is an important co-factor for the absorption and use of other key nutrients, like vitamin D. Without adequate magnesium, your body will not have adequate levels of Vitamin D. Getting enough magnesium is important to your overall health and well-being! Always consult with your doctor or naturopath before starting any new supplement regimen.
