The Magic of Magnesium
When women hear of the many different ways magnesium can help their bodies, increase their health and flat out make them feel better, they are amazed. It’s no wonder when you consider that magnesium is needed for almost every vital process in the body.
Everything from constipation, PMS, cramps, migraines, MTHFR, and insomnia can be helped with magnesium. So why aren’t more women taking it?
Why you need Magnesium
Up to an estimated 80% of us unknowingly has a magnesium insufficiency. This is due in large part to modern agriculture methods in which micronutrients in soil is depleted. In addition, if you have Crohn’s disease, celiac, diabetes 2, smoke or drink a lot of alcohol, you are more likely to suffer from low magnesium. (1)
How to know if you are low in magnesium
Most doctors don’t test for magnesium deficiency as blood serum levels do not provide an accurate picture. Although testing with red blood cell magnesium (RBC) is possible, most doctors look at your magnesium intake through diet or consider your symptoms when making a diagnosis. Often magnesium deficiency is related to a lack in other minerals, therefore, calcium and magnesium are frequently supplemented together.
Symptoms of Magnesium Insufficiency:
- jumpy, easily startled
- recurrent miscarriage
- muscle twitches (often B vitamins are helpful too)
- back pain due to muscle spasms
- insulin resistance
- leg cramps / restless legs
- lack of appetite
Severe deficiency may lead to:
- heart palpitations
- personality changes
- pronounced reflexes
The Uses of Magnesium in the body
Magnesium is used for over 300 processes in the body, making it an essential micronutrient. It can help with the symptoms described above as well as:
Migraines – magnesium has been shown to reduce migraine occurrence in small clinical trials using 600mg/day.
Insomnia- magnesium one hour before bedtime can help you fall asleep.
MTHFR – Magnesium is a co-factor in methylation, therefore, it can help those with MTHFR.
Estrogen dominance – often women have high estrogen metabolites meaning the estrogen that has been broken down by the liver has not been eliminated. Therefore, it is imperative that bowel movements- complete bowel movements- occur daily. Magnesium citrate (see below) helps get things moving again.
Types of Magnesium
As with many supplements, not all are created equally. When it comes to magnesium there are various formulations that have different effects on the body.
Magnesium citrate – paired with citric acid: easily absorbed, helps constipation and cramps
magnesium glycinate- magnesium salt of amino acid glycine: calming, great for sleep and hormonal balance
magnesium malate – paired with malic acid: fatigue, chronic fatigue syndrome, fibromyalgia, and chelating heavy metals
magnesium threonate – newer form, used with Alzheimers patients
magnesium oxide- heartburn, indigestion, acid reflux, and sour stomach. This is the compound in milk of magnesia.
magnesium chloride- often found in magnesium oil: digestion, increase hydrochloric acid
magnesium taurate – combined with the amino acid taurine, helps with mental clarity, immune function, depression, ADHD
magnesium chelate – chelated forms of glycinate, taurate, and malate for increased bio-availability
I typically recommend magnesium glycinate as it has a calming effect on the nervous system and does not cause diarrhea.
If you suffer from PMS and cramps, you will want to take a magnesium supplement daily and increase your dosage (approximately double the amount) the week before your period.
*******Avoid taking magnesium with zinc supplements*******
Magnesium is truly magical, don’t you think?
These statements have not been proven by the FDA. The material provided on this site is for informational purposes only and is not meant to prevent, treat, or diagnose illness or disease. If you have any questions, please consult with your healthcare provider.