Do you wander up and down the vitamins and supplements aisles in the drugstore or big box store like I do? How do we know the right supplements to take?
Food made by God is the best source of the nutrients essential to the health of our bodies. But often we cannot get all our nutrients from food.
Discover recommendations for three must-have supplements from Dr. Rhonda Patrick, a cell biologist and cofounder of FoundMyFitness.
So, do you need a magnesium supplement? Let’s dig in to find out more about magnesium.
What is magnesium?
Magnesium (Mg) is a mineral that is critical for many biochemical processes in the body such as bone mineral metabolism, energy production, stress regulation, blood pressure regulation, glucose metabolism, cardiovascular regulation, nerve transmission and muscle function, and the synthesis and activation of vitamin D.
Many foods contain magnesium, but our Standard American Diet (SAD), full of highly processed foods, leaves us lacking.
Unless you eat a lot of leafy greens, beans, nuts, and seeds, you are probably deficient in magnesium.
Why should I take a magnesium supplement?
Here are a few of the many reasons to maintain normal magnesium levels.
First, magnesium is just as important as calcium for bone formation and bone health. The bones contain 60% of the magnesium in our bodies.
Second, magnesium supplements improve sleep quality, reduce sleep latency (how long you take to fall asleep), and treat sleep disorders.
Third, magnesium supports the endothelial layer of the arteries to promote a normal blood pressure and a healthy heart.
Last, studies show that insulin receptors in cells require magnesium to respond properly to insulin. So, magnesium may improve your blood glucose levels and reduce your risk of type 2 diabetes.
Dosages of magnesium
The RDA (Recommended Dietary Allowance) is 320 mg/day for females and 420 mg/day for males.
Unfortunately, there is no good blood test for magnesium levels because most of the magnesium is in the cells of the body, not the blood. Therefore, it is best to consider symptoms and desired outcomes as a reason to supplement instead of a blood test.
Abdominal pain, nausea, and diarrhea may result from excessive magnesium intake, so it’s best to limit each dose to 350 mg or less.
Forms of magnesium
Here are the forms of magnesium supplements and how they might help you.
- Magnesium malate may ease muscle aches and pains.
- Magnesium L-threonate may improve cognitive function (skills of the mind such as memory, speech, learning, and problem solving), concentration, anxiety, mood, and brain fog.
- Magnesium glycinate may promote relaxation and stress reduction to improve sleep.
- Dr. Michael Breus, the Sleep Doctor, recommends a mixture of half magnesium glycinate and half magnesium L-threonate for sleep.
- Magnesium taurate supports normal blood pressure and blood glucose (though more studies are needed).
Avoid these forms of magnesium as supplements: sulfate, carbonate, oxide, and hydroxide.
As an option, try magnesium cremes. They bypass the digestive system because they are absorbed through the skin.
Also, some supplements combine several forms into one such as Magnesium Breakthrough.
Conclusion
Magnesium is involved in over 350 biochemical pathways, but since we rarely get enough in our diets, it’s important to supplement.
Magnesium supplements are affordable and carry minimal risk. Consult your healthcare provider to avoid any potential interactions with other medications.
Are you ready to try a magnesium supplement? Or do you already take one? Let us know in the comments.
Don’t miss the posts about vitamin D supplements and omega-3 supplements.
The information on this Website is provided for educational purposes only and is not intended as a substitute for the advice provided by a healthcare professional. You should not use the information on this Website for diagnosing or treating a health problem or disease or prescribing any medication or other treatment. You should always speak with a healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or adopting any treatment for a health problem. If you have or suspect that you have a medical problem, promptly contact a healthcare professional.
