I love Magnesium because of all it does and all it gives us. It’s a super mineral that somehow seems to be hovering under the radar. I’m not sure why. So, I thought I would bring some awareness to what an incredible mineral Magnesium is.
According to Health Canada’s 2012 study over 40% of Canadian have inadequate Magnesium intake. Magnesium is used by our bodies in hundreds and hundreds of cellular reactions, which is why deficiency manifests itself in so many different ways. Every cell in our bodies requires Magnesium to function.
In addition to not getting enough magnesium through food intake, magnesium is easily depleted by exercise (through sweating), stress, caffeine, sugar and alcohol.
So what’s magnesium used for:
- Sleep issues
- Nerve compressions
- Hormonal Issues
- Heart health
- Thyroid conditions
- Immune system booster
- Insulin sensitivity/resistance
- Bone and teeth health
- Promote regular bowel movements
Symptoms of magnesium deficiency can include depression, moodiness, anxiety, headaches, sleep issues, heart palpitation, muscle cramps (hands, legs, menstrual), fatigue, weakness, high blood pressure, restless legs, osteoporosis. There are probably others that I have missed.
Magnesium comes in many forms and this is typically where people get confused. In order for magnesium to be stable for ideal utilization by the body, it needs to be bound to something.
Magnesium can be bound with oxide, citrate, sulphate, chloride, gluconate, amino acid chelate, bys-glycinate, malate, orotate, threonate, phytosomal, liposomal, etc. So the question becomes which is best? The answer depends on what you are trying to achieve.
You will find that professional product lines like Metagenics, CytoMatrix, Genestra, NFH, etc tend to bind their magnesium to highly absorbable small amino acids such as Glycinate (also known as Bysglycinate). However, other binders are effective for specific issues like:
- Magnesium oxide for relaxing the bowels and heartburn.
- Magnesium citrate can also be used for this purpose as well as a Kreb cycle intermediate for energy production.
- Magnesium Gluconate doesn’t irritate the bowels and get absorbed fairly easily.
- Magnesium Malate for muscle aches and detoxification.
- Magnesium Threonate for cognitive function like nervousness and anxiety as it can cross the blood brain barrier.
- Magnesium Orotate for the heart palpitations.
- Liposomal and phytosomal for efficient transportation of Magnesium into cells.
- Topical magnesiums like chloride and sulphate are great muscle and joint relaxers.
I do believe that getting vitamins and minerals from foods is the best way, period. Top foods rich in Magnesium include: leafy greens like spinach and swiss chard, legumes, salmon, avocado, pumpkin seeds, almonds, cashews, banana and wait for it….dark chocolate. (Saved the best for last)
However, when our diets are lacking and evidence suggests this is true for many people, I would absolutely turn to a good quality supplement. Here are a few that I recommend.
All of these products are available to purchase through NutritionDispensary.ca, however some are not loaded onto the website yet, so please contact us at [email protected] to order/enquire directly.
Feb 2021 Nutrition Dispensary Inc.
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