MAGNESIUM DEFICIENCY
Stressed out? Trouble sleeping at night? Muscle spasms? Blood sugar problems? If you have these symptoms, then you are likely deficient in magnesium.
Magnesium, nicknamed the “calming mineral”, is one of the most common mineral deficiencies that I have seen in my patients. The body tends to burn through magnesium when the person is stressed out. And, who isn’t stressed out these days? We live in a world of constant busyness and an environment that is continuously hitting us with stimulation. From the traffic to work to home, our daily lives are pulling us in many different directions and keeping us on the go.
We also lose magnesium when we drink our beloved coffee or other caffeinated beverages and alcohol. But, unfortunately, we cannot replace it fast enough. Our best food sources of magnesium are found in our dark leafy greens, nuts, and chocolate; however, our bodies are not absorbing magnesium at the same rate that we are losing it. And, most people, besides us health nuts, are not eating enough greens in their diet every day.
What does magnesium do?
Magnesium is responsible for many functions in the body. Besides calming us down and helping us to sleep, magnesium helps alleviate those painful muscle spasms we get. Magnesium is also in charge of helping to keep calcium in the bones. When we are deficient in magnesium, Calcium is free to wander which then leads to calcification of the tissues and osteoporosis. Magnesium also plays a major role in balancing blood sugars. As we are witnessing, diabetes is sky-rocketing all over the world. Would this be the case if magnesium deficiency was not so widespread? Other common symptoms we see from magnesium deficiency is anxiety, PMS, low energy, irritability, muscle tension, migraines, abnormal heart rhythms, and high blood pressure.
So, how do we remedy this? Besides ensuring that you eat plenty of greens every day, magnesium is a good mineral to supplement with. However, before you run out and get a bottle of magnesium, you must understand that all magnesium supplements are not properly absorbed by or digestive system. Nor is the oral route the best way to get in large amounts of magnesium into the body.
Oral Magnesium
If you are going to take magnesium by mouth, you will want to ensure that you purchase a magnesium that is actually being absorbed in the gut. Read the ingredient label to find out what form of magnesium is in that product. The forms magnesium oxide and magnesium chloride cannot be absorbed in our GI tract at all. If you purchase capsules or tablets with these forms of magnesium, you are wasting your money, as they will just come out in the toilet.
The best forms for proper absorption by mouth are Magnesium Glycinate, Magnesium Citrate, Magnesium Malate, and Magnesium Threonate. Magneisum glycinate is a great magnesium to take if you have trouble sleeping, especially if this is due to non-stop mental chatter about every mistake you have ever made or recounting every task that is on tomorrow’s To Do list. The Glycinate is amazing at calming the mind down. Magnesium Citrate is a good form of magnesium to take if constipation is the biggest complaint. This form will help draw water into the colon to increase bowel movements. On the other hand, I would choose Magnesium Malate for someone who has heart disease or muscle problems. And lastly, Magnesium Threonate is the most easily absorbed oral form, but also the most expensive. This magnesium is best for cognitive function and memory as this form can actually reach the brain.
Topical Magnesium
As far as Magnesium Oxide, Chloride, and Sulfate go, these forms are not absorbed in the GI tract; however, they are fantastic forms for topical absorption, intake through the skin. This way of getting magnesium into the body is actually more ideal than getting magnesium in through the mouth. You can use these forms in a full bath soak, as with Epsom salts, a foot bath, a lotion, or an oil.
Magnesium oil is perfect for putting magnesium on a painful body area. The oil is quite concentrated, so it is best to limit it to small areas, as some people may experience itching. The lotion is less concentrated as compared to the oil, and is excellent for using on the full body.
Whichever form of magnesium is used, most people notice the benefits fairly quickly. The best time of day to take magnesium is during the evening before bed. Taking magnesium during the day, may lead to daytime fatigue. If you would like to test for magnesium deficiency, make an appointment at Denver Vitalist Medicine for expert guidance on the correct supplementation for your body’s needs.
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