The Benefits of Magnesium

Facts About Magnesium

Magnesium is an important mineral that plays several important roles in the body. In fact, low levels of magnesium have been shown to be related to health concerns such as high blood pressure, kidney stones, heart disease and heart attacks (due to coronary artery spams).

Magnesium depletion can be caused by many things such as alcohol, caffeine and stress, as well as a diet high in fat, meat, calcium, phosphorus and sugar. Nowadays with our highly stressed, over caffeinated population, it is easy to be magnesium deficient.

Sources

  • Oat Bran, Wheat, Millet, Brown Rice
  • Dark green vegetables
  • Almonds, Pecans, Cashews, Hazelnuts, Peanuts
  • Avocado
  • Banana
  • Dark Chocolate

Why Magnesium Is So Great

Anti-Stress

Magnesium is actually considered to be the “anti-stress” mineral. It actually relaxes the muscles (opposite to calcium, which stimulates muscle contraction).

 Relieve PMS Symptoms

Taking magnesium has been shown to alleviate symptoms related to the menstrual period. Cramps, irritability, fatigue, depression and water retention can be decreased by taking magnesium.

Better Sleep

Usually, people tend to sleep better after taking some magnesium before bed. I know this to be true for myself as well. I find that I always sleep soundly when I take magnesium before bed. It helps me relax after a stress-filled day.

Helps with Hangovers

Another reason to keep magnesium in your cupboard is for hangover relief. Some of the hangover symptoms related to alcohol consumption are partially due to magnesium depletion. It is suggested that taking magnesium with thiamine (B1) along with drinking lots of water can actually help prevent some hangover symptoms.  

Cardiovascular Disease

This mineral is often recommended for prevention of heart attacks because it relaxes the smooth muscles of the blood vessels, important for preventing coronary artery spasms (major cause of heart attacks). It also has a mild effect on lowering blood pressure by dilating blood vessels.

*It is important to note that magnesium must be balanced with Calcium, Phosphate, Potassium and Sodium Chloride

 

Requirements

  • Women aged 19-30 should aim for 310 mg/day
  • Women 31 and older should aim for 320 mg/day
  • Men aged 19-30 should aim for 400 mg/day
  • Men 31 and older should aim for 420 mg/day

 

Forms

Magnesium Citrate

Most common form on the market. Bonded to citric acid which increases the rate of absorption.

Magnesium Oxide

This form is bonded to oxygen. It is the least absorbed form but highest percentage of magnesium per dose. A great general purpose magnesium for a muscle relaxant and nerve health.

Magnesium Glycinate 

Magnesium is bonded to glycine. Glycine is a relaxing neurotransmitter, so it enhances magnesium’s natural relaxation properties. This is a great formula if you’re simply looking for a remedy for mental calm and relaxation.

Magnesium Threonate

This is the only magnesium that will cross the blood brain barrier. This form of magnesium is currently being studied to help patients with cognitive decline (such as Alzheimer’s or brain injuries).

Magnesium Sulfate

More commonly known as Epsom Salt. Using Epsom Salts in a warm bath help relax the body, lowers stress levels and relieves minor aches and pains.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

%d bloggers like this: