Today, let’s shine a spotlight on an often overlooked but incredibly vital nutrient: magnesium. As one of the most crucial elements for our well-being, magnesium’s importance cannot be overstated. With numerous inquiries on my desk regarding magnesium — ranging from its benefits and optimal forms to deficiency tests — it’s clear that there’s a need to demystify this essential mineral. So, let’s dive into the world of magnesium and discover how it can significantly impact your health.
Why Magnesium?
Magnesium is a cornerstone for health, involved in over 300 biochemical reactions for our body. It plays a pivotal role in regulating muscle and nerve function, blood sugar levels, blood pressure, and making protein, bone, and DNA. A question I get asked constantly is: “Could a magnesium deficiency be the root cause of (X) issue?”
The answer is, quite possibly, yes. Magnesium deficiency can lead to a host of problems, including but not limited to: muscle cramps, sleep disorders, fatigue, irregular heartbeat, and anxiety.
Testing for Magnesium Deficiency
Identifying a magnesium deficiency isn’t as straightforward as one might hope. While blood tests can offer some insights, they don’t always tell the whole story, as magnesium primarily resides within the cells.
A more accurate measure involves a hair sample analysis conducted by a functional medicine doctor, which can provide a deeper understanding of your cellular magnesium levels. This way the magnesium within the cells themselves can be tested.
Visit your physician to see what options are available for you!
How To Take Your Magnesium: Different Forms of Magnesium
Magnesium comes in a myriad of different forms, each offering unique benefits for different health concerns. I use this simple cheat-sheet as my guide to getting the most out of my magnesium!
Magnesium Oxide
Known for its effectiveness in alleviating headaches and constipation, magnesium oxide is a common form that can also positively affect blood pressure and anxiety levels. Its high magnesium content makes it a potent choice for addressing deficiency.
Magnesium Citrate
This form is particularly beneficial for improving digestive health, acting as a mild laxative. It’s often recommended for those experiencing constipation, making it a popular choice for maintaining digestive regularity.
Magnesium Malate
Magnesium malate is lauded for its ability to enhance mood and blood sugar control, making it an excellent supplement for those with diabetes or mood disorders. Its involvement in the Krebs cycle makes it a key player in energy production, particularly useful for improving exercise performance.
Magnesium Glycinate
Known for its calming effects, magnesium glycinate is highly recommended for individuals seeking relief from inflammation, anxiety, and sleep disturbances. Its superior bioavailability means it’s less likely to cause gastrointestinal distress, making it an ideal form for long-term use.
Magnesium Aspartate, Taurinate, and Other Chelated Forms
These forms of magnesium are bonded to other compounds to enhance absorption and bioavailability. Magnesium aspartate supports muscle function and recovery, magnesium taurinate is beneficial for cardiovascular health and can cross the blood-brain barrier, enhancing cognitive functions. Chelated forms, in general, are more readily absorbed and utilized by the body, making them effective for a wide range of physiological functions.
Given the array of benefits these different forms of magnesium offer, a comprehensive approach to magnesium supplementation might involve a product that combines several of these forms. This strategy ensures a broad spectrum of benefits, addressing everything from muscle health and digestive regularity to mood improvement and cognitive function. My Livingood Daily Magnesium contains all these forms of magnesium, coupled with natural chicory root to boost absorption.
Speaking of absorption…
Optimizing Absorption
Absorption is key when it comes to magnesium. It’s not just what you take; it’s what your body can actually use that counts.
To enhance magnesium absorption, consider pairing your supplement with prebiotics, such as inulin or chicory root. These not only improve mineral absorption but also support gut health. Another tip for boosting magnesium uptake is to take your supplement alongside apple cider vinegar, which can aid in absorption by activating your gut microbiome.
When to take magnesium is another common query. For optimal results, splitting your dosage — one capsule in the morning and one at night — can support energy, focus, and recovery throughout the day, while also aiding in relaxation and sleep quality at night. While taking magnesium on an empty stomach may increase absorption slightly, it’s more important to take it consistently, so if pairing it with food is more convenient for you, then that’s the way to go.
In Conclusion….
Magnesium is undeniably a powerhouse nutrient that plays a critical role in maintaining and enhancing our health. From supporting muscle and nerve function to improving sleep and mood, the benefits are vast. If you suspect a magnesium deficiency or simply want to ensure you’re meeting your nutritional needs, consider incorporating a comprehensive magnesium supplement into your daily routine. Remember, the goal is not just to consume magnesium but to absorb and utilize it effectively, paving the way for optimal health and well-being.
