Magnesium is our well known yet underrated, essential mineral (meaning we need to obtain it through diet) which is vital for the proper function of every cell in the body.
Most of us don’t know that we are lacking in this, however we know that topping up our stores can make a significant different to our overall wellbeing especially if we have noticed we have had a little more nervous energy, lack of sleep, unexplained headaches and even heart palpitations.
It is needed for over 600 cellular reactions in the body, and If there is any one key nutrient that literally everyone needs more of, it’s this!
Why? We burn through our magnesium stores faster with prolonged stress due to the increase in demand, and it depletes excessively with alcohol consumption, when we are eating mainly processed foods or consuming predominantly western style diets, and some medications can even inhibit the absorption.
It’s important to know because Magnesium is involved as a cofactor in more than 300 enzyme systems and is required for fundamental processes like energy production, DNA synthesis, protein synthesis, muscle contraction, nerve function, blood sugar regulation, hormone receptor bonding, blood pressure regulation, and cardiac conduction.
Magnesium is also responsible for activating Vitamin D in the body to support immune, bone, and parathyroid health, it is used in prevention and treatment of migraine headaches, prevention of metabolic diseases, treatment for insomnia and muscle cramps and so much more.
Not so amazingly, majority of the population is deficient in this micronutrient due to stress and our food not containing high levels of nutrients due to poor soil quality and sitting on supermarket shelves for long periods of time (hence why shopping local and eating seasonal is always best!) and as a result we can have ongoing latent inadequacy inevitably resulting in metabolic dysregulation with ensuing adverse health manifestations.
Some of the signs that you may be low in magnesium are:
· Fatigue
· Irritability and poor stress tolerance
· Nervousness
· Muscle tension
· Headaches
· Constipation
With so many important jobs to do in the body, here’s just a few of the benefits of magnesium:
· Calms and soothes the nervous system and therefore the mind
· Improves sleep quality
· Relieves sore muscles, muscle cramps and joints
· May help relive tension headaches and migraines
· Ease premenstrual cramps and general PMS symptoms
· Aids in recovery after exercise
· Helps to reduce inflammation in the body
· It is essential electrolyte for the body
· It improves brain function
· Reduces the duration and intensity of peri and menopausal symptoms
· It regulates insulin and glucose metabolism
So how do we obtain optimal amounts of magnesium?
There are many forms of elemental magnesium, and some are better utilised by the body than others.
One way to ensure we are boosting our levels is of course through diet, and eating all of those lovely leafy greens, raw cacao, and nuts and seeds everyday.
When supplementation is required (and this would be most of the population in this day and age), it’s important to know that not all forms are created equal and best to know which form you need, as taking the wrong one may also have some unwanted effects – this is where a professional can help rather than reaching for a brand off the shelf:
🍫 Glycinate: My personal favourite. Gentle on the tummy, easily absorbed by the body, promotes relaxation and better quality sleep, great for anxiety and stress relief.
🍫 Citrate: Mild laxative effect great for occasional constipation, good bioavailability absorbed quickly , relaxes muscles and helps with cramping.
🍫Threonate: Ability to cross the blood-brain barrier making it great for cognitive performance.
🍫 Malate: Your go to for energy production due to its role in the krebs cycle.
🍫Oxide: The least bio available form, has a strong laxative effect.
🍫 Chloride: Best for topical applications, easily absorbed through the skin, great for muscle aches and pain and cramps. The go to for winding down, adding to baths, or spraying on the soles of the feet at night.
Feeling better could be as simple as adding in the right form of magnesium to your routine, at the right dose specifically for you.It always best to consult a practitioner when considering supplements. Working with a professional such as myself means I can make recommendations based on your specific needs.
Contact me via email or book a free 15 min chat on the website to see if working with me is suitable for you.
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