HOW MUCH DO WE REALLY KNOW ABOUT MAGNESIUM?

OCTOBER, 05 2023

We've all heard of magnesium, but generally don't think about it, unless our muscles are sore or cramping. But do you know how important it is for your health? Magnesium has a multitude of benefits and is an essential mineral that helps your body convert food into energy, relax your muscles, support your mood, bone and heart health, and relieve constipation, among other benefits.

“Essential mineral that helps your body convert food into energy, relax your muscles, support your mood, bone

and heart health and

relieve constipation”

Magnesium is found in many foods, but you may not get enough of it from your diet alone. There is a possibility that one’s intake may be low or excretion may be high, thus leading to insufficiency. Luckily, there are multiple ways you can increase your magnesium intake, including through supplements, topical treatments, or Epsom salt baths.

But not all magnesium supplements are the same. They come in different forms, varying absorption amounts, have different effects on your body, hormones and health. Here are some of the most common forms of magnesium and what they can do for you:

MAGNESIUM GLYCINATE

This form of magnesium contains glycine, an amino acid that has a calming effect on the brain and relaxation of the muscles which encourages a better night's sleep. It also aids in tissue building and repair by encouraging protein synthesis. The list goes on, but I could not help but mention its benefits in helping relieve PMS symptoms, headaches and lowering blood pressure via its vasodilator effect and regulation of sodium, potassium and calcium levels.

MAGNESIUM CITRATE

This form of magnesium is known for preventing constipation, improving digestion, bone health and producing energy. A note though, to be mindful of bowel tolerance as taking too much can lead to lose stools.

MAGNESIUM OXIDE

This form of magnesium is generally used for constipation. It is not as well absorbed, so you may find this magnesium in higher amounts, in order to reach the desired effect.

MAGNESIUM SULFATE

This form of magnesium is found in Epsom salts. If you are a bath person, then this is a beautiful way to get in some ‘me time’ and relieve sore muscles. The warmth of the water and the aroma of essential oils (if you choose to add them) are perfect to unwind and 'chillax' for a while. If you don’t have time for a bath (all the more reason for one), then a 20 minute foot bath is still beneficial.

These are just some of the forms of magnesium that you can find in supplements or products. There are many more types of magnesium that have different benefits for your health and well-being. The takeaway is that magnesium is a natural and essential mineral that can improve your health in many ways. By making sure you have enough magnesium in your body, you can prevent or treat many common problems and feel better overall.

(Pictured: Magnesium)

By Nicole Thomas - BHSc - Naturopath

First seen in the Seasonal Magazine: Spring 2023

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