Which Magnesium is Right For You?
I could write a four-page paper just talking about the power of magnesium, but I'm going to try to break it down by starting with what magnesium deficiencies can produce.
Magnesium deficiencies can cause:
Muscle spasms and cramps
Tremors
Bone Pain
Fatigue
Headache
Nausea
Vomitting
Confusion
Irregular Heartbeat
High Blood Pressure
Loss of Appetite
Constipation
Anxiety
Insomnia
Abnormal Eye Movement
Menstrual Cramping
Numbness and Tingling in Hands and Feet
Woo...that's a lot, which is why getting magnesium into your diet is important. There are multiple ways to get your magnesium every day through foods such as avocados, nuts, seeds, leafy greens, bananas, and even dark chocolate. However, as females enter perimenopause and beyond, you might reach a point where supplementation is needed. When this is the case, how do you know which types of magnesium to take?
For most of my clients, Magnesium Glycinate and Citrate are the two most popular.
Magnesium Glycinate helps to reduce insomnia, give restorative sleep, helps treat inflammatory conditions (which come on with the reduction of estrogen in the body), and reduces anxiety without a laxative effect. It’s best taken in the evening, 30-60 minutes before bed.
Magnesium Citrate is great as it has a laxative effect on the body, reducing constipation, relieving muscle aches and pain, and reduces stress and anxiety.
Other forms of magnesium and their benefits include:
Magnesium L-Threonate uniquely permeates the blood-brain barrier helping to reduce depression, support short and long-term memory support and enhance learning ability and cognition.
Magnesium Sulfate or epsom salt used for muscle and menstrual cramps, stress relief and support bowel movements. So throw in that menstrual cup and go take a bath.
Magnesium Oxide can help with digestive symptoms like heartburn, indigestion and constipation. It can also help with migraines and acts as a laxative. However, it does have a lower absorption rate than other forms of magnesium
Magnesium Chloride helps reduce heartburn by increasing stomach acid production. This is normally used topically to soothe sore muscles and reduce muscle pain.
Magnesium Malate helps reduce musculoskeletal pain and supports energy production. It can also be helpful for those who suffer from fibromyalgia and chronic fatigue syndrome. It can also bind to heavy metals and help to clear them out of the body.
Magnesium Orotate supports heart health and may help survival after a heart attack. It also helps improve muscle endurance.
Magnesium Taurate and Taurine combine to support balanced blood sugar levels and improve insulin resistance. It also improves heart muscle relaxation, healthy blood pressure, and helps irregular heart rhythm.
Magnesium Lactate is used as a food additive and is not normally used as a supplement, but has been known to support the heart, nervous, and digestive systems.
I normally recommend starting with the dosage listed on the bottle and playing around with it from there.
Magnesium supplements should not be taken if you have:
kidney or renal failure
Myasthenia Gravis
Heart Block
Restless Leg Syndrome, as this population may have higher-than-normal magnesium levels
Interactions with antibiotics, bisphosphonates, calcium channel blockers, diuretics, muscle relaxants, and proton pump inhibitors (PPIs). You may have to spread the time out between magnesium and these drugs to lessen the interaction. Always consult with your doctor or pharmacist for what is right for you.