Magnesium is often referred to as the “miracle mineral” for its vital role in maintaining everything from energy levels to a healthy heart. Yet, with so many different types of magnesium supplements available, how do you know which one is best for you? Whether you’re dealing with stress, fatigue, or muscle cramps, magnesium could be the key to feeling better. Let’s explore the types of magnesium, how they benefit your body, and how to pick the right one to boost your health!
We Cover Magnesium Tips in This Interview:
Why Do We Need Magnesium?
Magnesium plays a critical role in over 600 metabolic processes in the body. It’s essential for producing energy, supporting muscle and nerve function, regulating heart rhythm, and much more. Without enough magnesium, your body struggles to function optimally. In fact, 7 out of 10 adults are magnesium deficient, and many of us don’t even realize it!
Here’s what happens when your body is low on magnesium:
– Your cells can’t produce energy.
– Your muscles, including the heart, can’t function properly.
– Your blood vessels may harden over time, leading to potential heart issues.
How Do I Know If I’m Magnesium Deficient?
Testing for magnesium deficiency can be tricky since less than 1% of the body’s magnesium is found in the blood. Doctors often overlook this, making it important to recognize the symptoms on your own. Here are some common signs of magnesium deficiency:
- Muscle cramps or spasms: Magnesium is vital for muscle function, and low levels can result in cramps or twitching.
- Fatigue: If you’re feeling constantly tired, magnesium deficiency could be a cause.
- Sleep problems: Trouble falling asleep or staying asleep is a common sign.
- Headaches and migraines: Magnesium can help reduce headaches and migraines.
- Mood swings or anxiety: Magnesium plays a role in regulating mood, and deficiency can lead to anxiety or irritability.
- Nausea and vomiting: Severe magnesium deficiency can lead to gastrointestinal symptoms, including nausea and vomiting.
- Loss of appetite: An insufficient intake of magnesium may cause a reduced appetite.
- Tingling or numbness: A magnesium deficiency can affect nerve function and lead to tingling or numbness, particularly in the extremities.
- Abnormal heart rhythms: Magnesium is critical for maintaining a normal heart rhythm. Low magnesium levels can lead to irregular heartbeats or palpitations.
- High blood pressure: Some studies suggest that low magnesium levels may be associated with high blood pressure.
- Constipation: Magnesium is often used as a laxative, and a deficiency can lead to constipation.
Athletes often experience symptoms like muscle cramps, lack of energy, poor recovery, or headaches, all of which may be linked to magnesium deficiency.
Why Can’t We Get Enough Magnesium From Food?
It’s such a good question, if we are eating a blanched, healthy ‘real food’ diet then why would we be deficient in magnesium? There are several reasons for this:
- Most people eat a high percentage of highly processed foods that are deficient in most of the nutrients, minerals and vitamins we need!
- Our soils and hence our foods are now lacking magnesium and other nutrients and minerals – due to intensive farming and high use of chemicals. Modern agricultural methods favor the universal use of toxic fertilizers that deplete our soil, they also contain phosphorus and potassium. Both potassium and phosphorus are antagonists of magnesium in the soil so our fruits and vegetables aren’t containing the levels of Magnesium they were many years ago. The high levels of pesticides and herbicides also not only poison our food, they also poison the soil microbiome. This results in the plants not being able to take up the essential nutrients from the soil – so all the plants, and the animals that graze on them, are deficient.
- Our water is processed and chemically treated – removing some toxins but also removing beneficial minerals.
- Our gut microbiome is damaged: most of us have a depleted / damaged gut microbiome – why? Toxins in our air / water / food / medicines / cleaning products / personal hygiene products – the list goes on – reduces the gut biome diversity, causes overgrowth of ‘non-beneficial’ microbes and can lead to leaky gut. This means we struggle to absorb key nutrients from our food.
These factors mean that even with a healthy diet, most people need to supplement with magnesium to meet their body’s needs.
Understanding Bioavailability: Why It Matters
When it comes to magnesium supplements, “bioavailability”or how well your body can absorb the mineral, is crucial. Magnesium in its natural form is combined with other vitamins and minerals, like Vitamin D and K, which help the body absorb it better. When choosing a supplement, it’s important to pick one with high bioavailability to ensure your body gets the most out of it.
Different Forms of Magnesium and Their Benefits
There are several types of magnesium, each with different benefits and uses. Here’s a breakdown of the most common forms and what they’re best for:
a) Magnesium Citrate:
– Benefits: Highly absorbable and commonly used to relieve constipation. It’s also good for muscle cramps and stress reduction.
– Best for: Digestive issues, muscle relaxation, mild laxative effect.
b) Magnesium Glycinate:
– Benefits: Known for its calming properties, it’s great for reducing anxiety, promoting better sleep, and supporting relaxation. It’s also less likely to cause digestive upset.
– Best for: Stress, anxiety, sleep disorders.
c) Magnesium Oxide:
– Benefits: Frequently used to treat heartburn and as a laxative, though it has a lower absorption rate compared to other forms.
– Best for: Constipation relief, treating magnesium deficiencies.
d) Magnesium Malate:
– Benefits: Combines magnesium with malic acid, making it effective for boosting energy and relieving muscle pain, particularly for those with chronic fatigue or fibromyalgia.
– Best for: Energy support, muscle pain relief.
e) Magnesium Threonate:
– Benefits: Known for its ability to cross the blood-brain barrier, making it ideal for improving brain health, memory, and cognitive function.
– Best for: Brain health, memory, cognitive support.
f) Magnesium Taurate:
– Benefits: This form, combined with taurine, is particularly good for heart health and regulating blood pressure, with calming effects as well.
– Best for: Cardiovascular health, heart rhythm regulation, anxiety.
g) Magnesium Chloride:
– Benefits: Easily absorbed and commonly used topically, magnesium chloride helps relieve muscle pain and improve skin health when applied as a spray or oil.
– Best for: Topical use for muscle relaxation, skin health.
h) Magnesium Sulfate (Epsom Salt):
– Benefits: Often used in baths, magnesium sulfate helps relieve sore muscles, reduce inflammation, and promote relaxation.
– Best for: Muscle relaxation, detoxification.
How to Choose the Right Magnesium for You
Choosing the right magnesium depends on your specific health needs, your digestive health and personal preference e.g. capsules, spray of whole food source. :
– For stress and sleep: Magnesium glycinate or magnesium taurate are excellent options.
– For digestive health: Magnesium citrate works wonders for constipation and digestion.
– For brain function: Magnesium threonate is the best for cognitive support.
– For sore muscles: Topical magnesium chloride or Epsom salt (magnesium sulfate) is ideal for muscle relief.
But please be aware if you have digestive issues, it is often best to start with the magnesium spray, as this is absorbed easily transdermally, bypassing the gut. You can then add in other forms if you need.
Product Recommendations
Magnesium Spray (Magnesium Chloride):
– This is my favorite option for fast-acting relief and easy absorption. I recommend the magnesium spray from EarthyCo. It’s simple to use, and you can apply it directly to sore muscles or as a natural deodorant.
– Use Code CATHERINE to get 10% off: EarthyCo Magnesium Spray](https://earthyco.shop/?ref=Catherine
Advantages of Topical magnesium spray :
Easily absorbed
Can take with you and use when needed
Unlikely to give stomach issues
Quick acting
Can be used as a natural deodorant too!
Magnesium Chloride
It is highly soluble in water, which means it is more completely absorbed in the gut compared to less soluble forms of magnesium.
How to Use:
Apply to Specific Areas: Target specific areas where you may be experiencing muscle tension, discomfort, or cramps. Common application areas include the feet, legs, arms, abdomen, and back.Repeat as often as needed but at least 2 x per day
What to look out for
✅Magnesium Chloride should be sold in Premium Grade Glass – to avoid BPA, Micro-Plastics and harmful plastic residue.
Magnesium Oil may tingle or in some rare cases initiate a burning sensation. This is due to the body being deficient in Magnesium. You may need to gradually increase your usage to build a tolerance, then once you have replenished Magnesium levels within the body it can be used freely.
Magnesium Capsules (Full Spectrum):
– These capsules contain key forms of magnesium (glycinate, taurinate, citrate, and malate) for full-body support. They’re ideal for those who prefer oral supplementation.
– Use Code clivedecarle5 for 5% off: Clive De Carle Magnesium Capsules https://clivedecarle.com/product/magnesium/?affiliate_id=360447&prodgroup=11489&fname=Catherine+
Whole Food-Based Magnesium Supplement:
– For a natural source of magnesium, I love Relive Greens from Roots. This whole food supplement is packed with nutrients, and it’s perfect for those looking for an all-natural magnesium boost.
– Order here: Relive Greens from Roots https://therootbrands.com/product/relive-green/CatherineEdwards)
Again they have global distribution centres so this is easy to get to you wherever in the world you are! Just enter your country at checkout and it will get to you nice and quickly.
Summary of Key Learning Points
- Magnesium is essential for over 600 processes in your body, and deficiency is more common than you think.
- Symptoms of deficiency include muscle cramps, fatigue, headaches, mood swings, and poor sleep.
- Modern farming and food production have depleted magnesium levels in our diets, making supplementation necessary.
- Different forms of magnesium offer unique benefits depending on your needs, from stress relief to digestive health.
- Choosing the right form ensures you get the best results, whether you need more energy, better sleep, or heart support.
Conclusion
Magnesium is a vital mineral for maintaining your health, yet many of us aren’t getting enough. By choosing the right form and staying consistent with your supplementation, you can unlock benefits like improved energy, better sleep, reduced anxiety, and muscle relief. Start by identifying your needs, picking the form of magnesium that suits you best, and watch how quickly your body responds!
Summary Of How to get the Best Results for You:
If you are feeling off par, low in energy, or have any of the symptoms above, the first place to start is to supplement with magnesium and see how you feel. Make sure you:
- Stay hydrated with good quality water: no supplement will work well if you are dehydrated. To get the best results for your body and your money keep your body hydrated!
- Be consistent: take for 6 weeks to allow your body time to respond, and make a note of how you are feeling am and pm. That way you can see how your supplement is working for you.
- ‘Dosages’ / daily amount guidance is a GUIDE only – everyone is unique, some people are more deficient than others or have more health challenges. Experiment with the amount of magnesium you take / spray to find that sweet spot for you.
- No supplement is a substitute for healthy lifestyle choices, but taking the right supplement for you can really get you started on feeling better and more motivated to make other changes for your health & happiness. Good quality supplementation is needed for most of us at the moment, so try it and see how it works for you!
Medical Disclaimer:
The information provided is for educational purposes and is not intended as medical advice or a substitute for the medical advice of a physician or another qualified healthcare professional. We do not aim to diagnose, treat, cure or prevent any illness or disease. You should always consult with a doctor or other healthcare professional for medical advice or information about diagnosis and treatment.
The information in this presentation has not been evaluated by the Food and Drug Administration or any other medical body.
To Order Magnesium: https://www.catherineedwards.life/product/magnesium-supplements/
