Signs of Magnesium Deficiency
Do you have any of these unexplainable issues:
Depression
Migraines
Chronic Pain
Eyelid Twitching
Fatigue and Irritability
Muscle Cramps
Soreness after work outs that persists
Inefficient blood sugar Metabolism(pre-diabetes)
Poor Sleep
Cognitive Delays
Age related Memory Disorders
Heart Disease
Mal-absorption of vitamins and minerals and other gut related issues
The World Health Organization states that 75% of the worlds Adults are deficient in Magnesium with the highest amounts in the United States. This correlates with our sky rocketing amounts of diabetes and, dementia, obesity and depression. A lot of this can be contributed to our poor diets and because our food system is deficient in nutrients because of factory farming in toxic soil and fast food consumption. Also consuming alcohol in large amounts or poorly controlled diabetes can contribute to loss of Magnesium.
Supplementation is key to getting what we aren’t getting from our food supply. Now more than ever we are asking our bodies to perform at higher levels of function and most aren’t taking care of our bodies in the way we should. At this point we should all be treating ourselves like Olympic athletes with nutrition and recovery to perform and to fight off disease. Magnesium is a good first step to helping your body perform.
There are many forms of Magnesium and do different functions in the body. The seven majors are:
Magnesium Bisglycinate (Glycinate)- helps with relaxing the body to prepare for sleep, muscle relaxation and eases anxiety, health bone density, controls blood sugar, abnormal heart rhythms, premenstrual syndrome symptoms. Flexibility in the muscles and joint pain relief. Best all around.
Best taken: Orally in pill or powder form daily at the same time
Magnesium Citrate- great to relax the digestive system to help with elimination
Best taken: at night or in the morning in a powder or liquid form
Magnesium Threonate- improves overall mental health, well-being, cognition, learning and memory. Relaxation and sleep.
Best taken: taken in pill form or powder in the evening with food
Magnesium Malate- gives energy, muscles performance, and minimizes cramps, fatigue after exercise. Reduces migraines and depression. Stomach upset and acid reducer and laxative in higher doses. Also can help with menstruall cycle cramps.
Best taken: Orally in pill or powder form before bed or in the morning.
Magnesium Chloride- helps with cramps and sore muscles, recovery and tension release.
Best taken: topically in a message blend, spray or oil for bath can be taken orally safe for all ages
Magnesium sulfate- better know as Epson Salt and used for muscle soreness and stress reduction. Even if you aren’t nursing a injury its recommended to soak in Epsom Salt weekly.
Best taken: topically and in a warm bath water as a soak
Magnesium Orotate- construction of genetic material including DNA doesn’t have a laxative effect,
Men and Women are recommended to consume 420 milligrams for Men and 320 milligrams for Women per day, but this depends on your lifestyle you could need more. We can get some magnesium from food like beans, bananas, avocados, dark chocolate and almonds but supplementation is still recommended.
If you rather listen to this information through out your day Dave Asprey is a great source of information and is a trusted in the nutrition community. He is the creator of Bulletproof Coffee and is a three time New York Times bestselling science author. In this podcast he goes of the seven major forms of Magnesium and how they can make your body run better and possibly change your life. Dave has over 5000 listeners, trust me its worth the listen!
Brands that have a great track record for there purity and effectiveness:
Oral Forms
Topical Forms
Sources: https://www.healthline.com/nutrition/magnesium-types#10.-Magnesium-orotate, https://www.webmd.com/diet/supplement-guide-magnesium#1 https://www.hsph.harvard.edu/nutritionsource/magnesium/https://my.clevelandclinic.org/health/articles/15650-magnesium-rich-food https://my.clevelandclinic.org/health/articles/15650-magnesium-rich-food,
Disclaimer: All statements are my opinion and not to be used as medical advice. Contact your medical professional to clarify or start all and any new protocols.
