Magnesium is extremely important. It is probably one of the most helpful vitamins we have. The reason being, that magnesium is used in over 300 enzyme reactions in the body. It is incredibly important for so many different processes in the body.
Health Canada estimates that more than 34% of Canadian above the age of 19 consume magnesium below the Estimated Average Requirements (EAR).
Here is a list of reasons why you should consider keeping magnesium in your vitamin cabinet at home.
Magnesium:
- Helps relieve PMS symptoms such as headaches and mood swings
- Helps to treat constipation
- Relaxes muscles, relieving muscle cramps
- May increase progesterone
- Reduces Insulin resistance
- Reduces inflammation
- Calms the nervous system and can help to reduce anxiety
- Reduces restless leg syndrome
- Helps with promoting restful sleep
- Can help to regulate cycles
- Helps to lower blood pressure
- Helps with period cramps
- May help increase exercise performance
- Combats depression – low levels can result in a risk of depression
- Improve bone mass in menopause
- Can help with asthma symptoms
- Can help with concussion support
- Helps with increasing energy
- Converts Vitamin D to its active form in the body
- May help to support Fibromyalgia and chronic fatigue
Who can benefit from magnesium supplementation?
Everyone really can benefit from taking some magnesium. However, please speak to your doctor before taking any vitamins or supplements.
Magnesium can be beneficial:
- If you have a diet low in vegetables
- If you are on drugs that deplete magnesium
- If you experience muscle cramps and twitching
- If you experience chronic headaches/migraines
- If you suffer from chronic conditions such as – diabetes, heart disease, asthma, depression, insomnia, pain etc.
Food sources with high levels of Magnesium
- Nuts, especially brazil nuts and almonds
- Seeds, especially pumpkin seeds, sunflower Seeds, Flax seeds
- Leafy green vegetables such as spinach
What causes magnesium deficiency?
- Stress
- Lack of magnesium in the soil due to farming techniques
- Poor diet
- Poor absorption if you have Celiac disease, gut inflammation
- Medications can cause deficiencies
What are the different types of Magnesium?
- Magnesium Bisglycinate – this type of magnesium has good bioavailability, doesn’t cause loose stools, and is commonly used for anxiety.
- Magnesium Citrate – this type of magnesium has good bioavailability and is often used for constipation.
- Magnesium Oxide/Carbonate/Chloride/Hydroxide – these are inorganic salts of magnesium, they inexpensive and useful as a laxative, however, these forms have poor bioavailability making them least optimal as a supplement.
Which drugs deplete magnesium in the body?
- Proton Pump Inhibitors (PPIs)
- Diuretics
- ACE inhibitors
- Antibiotics
What is the typical dosing of Magnesium?
Between 150-300mg. The recommended daily requirements for adults is 300mg.
Are there any side effects of taking Magnesium?
Magnesium can cause loose stools, bloating, diarrhea, upset stomach, nausea. If this occurs talk to your Doctor – the dosing might need to be adjusted or the type of magnesium, or it should be taken with food.
References:
[1] Canada, Health. “Do Canadian Adults Meet Their Nutrient Requirements Through Food Intake Alone? – Canada.Ca”. Canada.Ca, 2020, https://www.canada.ca/en/health-canada/services/food-nutrition/food-nutrition-surveillance/health-nutrition-surveys/canadian-community-health-survey-cchs/canadian-adults-meet-their-nutrient-requirements-through-food-intake-alone-health-canada-2012.html. [2] Hrkal, ND, Dr. Paul. The Truth About Magnesium. Advanced Orthomolecular Research, 2017, https://aor.ca/magazine_issue/the-truth-about-magnesium/. Accessed 24 July 2020. [3] “Office Of Dietary Supplements – Magnesium”. Ods.Od.Nih.Gov, 2020, https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/#:~:text=Magnesium%20is%20a%20cofactor%20in,%2C%20oxidative%20phosphorylation%2C%20and%20glycolysis
