Magnesium: The Relaxation Mineral You May Be Missing
Do you experience stress, fatigue, muscle cramps, irritability, mental confusion or heart disturbances? Chances are you might not be getting enough magnesium in your diet. It is no surprise that over 40% of Canadians are lacking magnesium as a result of highly refined and processed diet. The recommended daily amount of magnesium is between 360 mg and 420 mg. Here are some examples of foods that deliver just the right amount or more of recommended daily magnesium per cup serving.
Why should we care about magnesium?
Magnesium is the fourth most common mineral in the body following calcium, sodium and potassium. It relaxes muscles and blood vessels to help combat modern day stress of pain, fatigue, anxiety, muscle cramps, poor sleep, gut and blood pressure issues. Magnesium also helps asthmatics breathe better by relaxing the respiratory muscles and works together with calcium and vitamin D in treatment and prevention of osteoporosis.
Sometimes diet is not enough to address magnesium deficiency and this is where supplements come in. Did you know that not all magnesium supplements are the same? Every form of magnesium has specific medicinal application and absorption properties.
Forms of Magnesium
Magnesium Glycinate: The relaxing form of magnesium is used for chronic pain, muscle cramps, twitching, as well as pre-menstrual symptoms of mood changes, pain, tension and bloating. It is rapidly absorbed without loosening the bowels.
Magnesium Citrate: Used for constipation and acute headaches. It is rapidly absorbed in the digestive tract to produce a stool-loosening effect. Magnesium works by neutralizing stomach acid and moving stools through the intestine
Magnesium Sulfate: Found in Epsom bath salts, it is absorbed through the skin to help promote the release of lactic acid from muscles. Lactic acid builds up with physical activity making muscles stiff and painful. A great way to enjoy Epsom salt baths is to add 2-4 cups of salts to a full bathtub of warm water at tolerable temperature and soak for 20 minutes.
Magnesium Taurate: Helps with arrhythmias and soothes nerves.
Magesium Malate: Used for fibromyalgia, fatigue and muscle pain.
Other forms include magnesium oxide, aspartate and orotate, gluconate, sulfate, chloride, and carbonate.
It is important to speak with your health care provider about choosing the right form of magnesium that is safe and effective. Overdose may lead to diarrhea, weakness, nausea and vomiting, and low blood pressure just to name a few.
Magnesium may also interact with your asthma and blood pressure medication, insulin, and bronchodilators. It should not be used if you are taking Lithium Carbonate and/or Misoprostol.
- National Institute of Health – https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/.
- Health Canada – http://www.hc-sc.gc.ca/fn-an/surveill/nutrition/commun/art-nutr-adult-eng.php#b1.
- Natural Medicines Comprehensive Database – http://naturaldatabase.therapeuticresearch.com/home.aspx?cs=&s=ND.
- ND Health Facts – http://www.ndhealthfacts.org/wiki/Magnesium.
- USDA – https://ndb.nal.usda.gov/ndb/nutrients/index.
The content of this blog is for educational purpose only and is not a substitute for seeing your health care practitioner. Following any information or recommendations provided on this website is at your own risk.