Ask Clean Plates: Whats The Best Magnesium Supplement
Dive into the health benefits of magnesium and youll find more than a few. Magnesium can help health woes ranging from cramps and headaches to anxiety and constipation. You can get magnesium through certain foods, or you can take a magnesium supplement.
If youre shopping for a magnesium supplement, it can be easy to get overwhelmed by all the options. There are dozens of different brands and you can find magnesium in a capsule, powder, liquid, or gummy form. The most important decision, though, is the type of magnesium supplement.
There are a handful of different types of magnesium, including magnesium glycinate, magnesium oxide, magnesium citrate, magnesium sulfate, and more. And, as with most things, the best one depends.
Magnesium Glycinate Vs Citrate: Which Is Better For Your Heart
Magnesium is well known for its positive effects on cardiovascular rhythm. Both magnesium glycinate and citrate are equally good for improving blood pressure and strengthening your arteries.
Since both supplements are highly recommended for heart health, you can choose either one that best suits your needs.
How Can You Use Magnesium Citrate To Treat Constipation
You can often treat occasional constipation with over-the-counter medications or supplements, such as magnesium citrate.
This supplement is an osmotic laxative, which means it relaxes your bowels and pulls water into your intestines. The water helps soften and bulk up your stool, which makes it easier to pass.
Magnesium citrate is relatively gentle. It shouldnt cause urgency or emergency bathroom trips, unless you take too much of it. You can find it at many drug stores, and you dont need a prescription to purchase it.
Your doctor may also prescribe magnesium citrate to help you prepare for certain medical procedures, such as colonoscopies.
- an allergic reaction, which may cause hives, trouble breathing, or other symptoms
- nervous system issues, which may cause confusion or depression
- cardiovascular issues, such as low blood pressure or irregular heartbeat
- metabolic issues, such as hypocalcemia or hypomagnesemia
If you experience any of these side effects, stop taking magnesium citrate and call your doctor right away.
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What You Will Learn In This Article
- How Magnesium Impacts Hormones
- Recommended Types of Magnesium and How to Use
- Which Magnesium Supplements to Avoid
Magnesium is an essential nutrient, which means your body cant produce it and you must get it from food or supplements. This key mineral is responsible for helping your body complete around 300 enzyme responses many of these responses impact on your natural hormone balance. Not getting enough magnesium can lead to detoxification issues, insomnia, inflammation, fibromyalgia, osteoporosis, and heart disease. Yet, almost half of the U.S. population is depleted in magnesium.
You can replenish low levels through magnesium-rich foods like seaweed, cacao and chocolate, cashews, cruciferous vegetables, brown rice and bananas. However, sometimes, even if you are eating all the right foods, you will still need to supplement.
You may have come across various forms of magnesium glycinate, citrate, malate, threonate, oxide, chloride.
But, before you hit that purchase button, its important to find the right type of magnesium for you.
Below, I will break down some of the most popular types of magnesium and their benefits. I will also talk about the types of magnesium I do not recommend and why.
It Is Good For Your Bones*
When it comes to bone health, calcium tends to get most of the attention. But magnesium is involved in bone formation and has an influence on parathyroid hormone and vitamin D concentrations, which are also involved in bone formation.* This means that having an adequate intake of magnesium is useful for supporting healthy bones.*
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How To Test Magnesium Levels
The most common way to evaluate magnesium levels is to order a serum magnesium test. However, this does not give us an accurate picture of your whole magnesium status, because only an estimated 1 percent of magnesium in the body is found in the blood .
Additionally, the body tightly regulates magnesium levels in the blood by pulling from stores in your bones and other tissues when dietary intake of magnesium is inadequate. This means that your blood levels will be the last place to show a deficiency. By this point, your symptoms could be very serious.
Subclinical magnesium deficiency, however, may be more common, affecting up to 30 percent of people . Subclinical means that your blood magnesium levels may appear to be normal even though you have an underlying magnesium deficiency .
A more accurate way to test magnesium status is to look at the amount of magnesium in your red blood cells. This way, we can evaluate the levels of magnesium in your cells and identify subclinical magnesium deficiency before your blood values even begin to drop. A normal range for RBC magnesium is 4.2 6.8 mg/dL, however, its important to work with a functional medicine doctor to determine an optimal range for you.
Magnesium Supplement For Constipation
Magnesium supplements are commonly used as a laxative for constipation and for preparation of the bowels for surgical or diagnostic procedures. It’s additionally used as an antacid for stomach acid problems and severe indigestion. The only difference between Magnesium supplements as a vitamin and Magnesium as a laxative is the dose. A much higher dose like ;400-1200 mg of Magnesium daily can be taken safely to induce natural flow of bowels to solve constipation and Magnesium deficiency.
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Benefits Of Chelated Magnesium You Wont Get From Other Forms
Magnesium might not be a nutrient you think about that much. But, every single organ in your body needs magnesium to function. Although you can find magnesium in a wide variety of foods, many of us just arent getting enough of it.
Its not just getting the right amount of magnesium that matters. How you get the mineral is important too. Foods obviously a great way to boost your magnesium intake, but if you cant get enough in your diet, chelated magnesium is one of the best forms available.
Magnesium Glycinate Vs Citrate: Which Is Better For Fatigue
Fatigue or tiredness is common with any medical conditions such as diabetes, high blood pressure, and others. Magnesium glycinate has been shown to boost the energy level, while magnesium citrate can alleviate muscle cramps.
Tiredness is an early warning sign of several chronic illnesses, and you should not wait until your body can no longer function before taking note of it. Therefore, you should consider any magnesium supplements to help alleviate fatigue as soon as possible.
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How To Supplement With Magnesium
I always recommend starting with the Root Cause approach figuring out the main reason your body is out of balance and leading you to experience symptoms. Ask yourself:
- Why is your magnesium deficient in the first place?
- Do you lead a life that is too stressful?
- Are you taking on too many responsibilities?
- Do you not eat enough leafy greens?
However, I am also a fan of Orthomolecular medicine using nutritional supplementation to maintain health. I was first exposed to Orthomolecular medicine during the clinical rotations of my fourth year in pharmacy school. I was an intern at the Pfeiffer Treatment Center led by Dr. William Walsh. The center often used high doses of vitamins and minerals to address symptoms of biochemical imbalances that manifested as mood disorders.
This was a fascinating experience for me, and I learned so much, getting to see how the right nutrients could help people feel better. While Im always looking for root causes, I love to utilize Orthomolecular principles in combination with other interventions, to help people meet their health goals and feel better fast!
For this reason, magnesium is one of the tools in my toolbox to address my clients symptoms:
To learn more about calming your symptoms, download my free Supplements to Subdue Symptoms eBook below!
How Does Magnesium Help
Magnesium is a mineral that supports your bodys overall health. It;plays a key role in muscle function, which may explain why it can be so helpful for individuals who suffer from constipation. After all, your GI tract is one long muscle that must be healthy in order to produce consistent bowel movements.
Magnesium can help to relax intestinal muscles, allowing bowel movements to pass without issue. Magnesium is also known to attract water. If you suffer from constipation, attracting extra water to your digestive system can help loosen and free up stools.
Because magnesium does attract water, its essential to drink plenty of water when taking magnesium for constipation. Indeed, magnesium;can lead to dehydration if you fail to drink an adequate amount of water with your supplement.
You should also be sure that you are eating enough fiber to maximize the benefits of magnesium.
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Top 5 Magnesium Citrate Benefits
May 28, 2019
Magnesium is the fourth most-abundant mineral in the body, and its mostly stored inside our bones. Because our bodies cant make magnesium, we must get this mineral from our diets or supplements.;Magnesium supplements are available in a variety of forms, one of which is magnesium citrate.
What is magnesium citrate good for?
The No. 1 reason to use any magnesium supplement is to help maintain adequate levels of this mineral in order to prevent deficiency. Believe it or not, some research shows that nearly two-thirds of the population in the western world does;not achieve the recommended daily allowance for magnesium.
Magnesium deficiency is believed to be one of the most prevalent nutrient deficiencies that affects adults, for reasons including poor soil quality, issues with absorption, and a lack of fruits or vegetables in peoples diets. Not only can magnesium citrate help defend against deficiency symptoms like fatigue, muscle aches and trouble sleeping, but its also commonly used by doctors to alleviate constipation. Thats not all. Read on learn more about magnesium citrate.
Testing For Magnesium Deficiency
I generally dont test people for magnesium deficiency, as not all tests are reliable and my experience has shown that most people with Hashimotos are deficient in magnesium. Additionally, it is generally safe to take without testing. If any of the symptoms above apply to you, supplementing with magnesium is usually recommended.
Its important to note that if you are currently using other medications, such as those used to regulate blood pressure, you should check with your pharmacist before supplementing with magnesium, as it can interfere with the absorption of some medications.
The recommended daily value of magnesium is 400 mg per day, and most adults eating the Standard American Diet are getting less than 300 mg per day.
Populations at increased risk for deficiency include:
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How Does Magnesium Affect Mental Health
In our first article about magnesium, we explore the connection between magnesium deficiency and anxiety. In addition to anxiety, low magnesium levels have been linked with:
Higher levels of stress
Magnesium plays two important roles in the brain, which may contribute to these symptoms:
It blocks the activity of more stimulating neurotransmitters and binds to calming receptors, resulting in a more peaceful, resting state.
It helps to regulate the release of stress hormones like cortisol, acting like the brake on your bodys nervous system.
How Can You Get Magnesium
Magnesium supplements are necessary because it is a mineral that is crucial for supporting normal bone structure within the body. Although people get Magnesium from their diet, most people are still lacking it due to eating the wrong foods. Foods that are high in Magnesium are:
- Kelp, spinach, swiss chard, and other leafy vegetables
- Nuts and seeds like almonds, cashews, walnuts and pumpkin seeds
- Avocados, bananas
- Cruciferous vegetables like broccoli and Brussel sprouts
- Dark chocolate
- Black beans and Quinoa
If these foods are not incorporated into your everyday diet, it is important to start taking a Magnesium supplement to ensure that you are getting the necessary amount. The recommended daily amount of Magnesium is between 310 to 420 mg for adults which depends on age and gender.
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Additional Health Benefits Of Magnesium
While a pattern of better, restorative sleep can improve your overall health, magnesium also touts additional health benefits.
Magnesium assists more than 300 enzymes in your body, keeping you feeling balanced and healthy. Additional mental and physical benefits include:
- Lower stress, better mood
- Better athletic performance
Magnesium: A Nourishing Alternative To Popular Laxatives
Chronically constipated individuals have been led to believe that their only choice in prevention and relief is a fibre supplement—one that can potentially lead to more trouble if an inadequate volume of water is consumed.; Alternatively, the use of inferior magnesium products as laxatives can lead to sudden and urgent bathroom trips that interrupt your work day. ;;Theres a better way.
Constipation is the infrequent or incomplete evacuation of stool, infrequent meaning less than once per day.;; You feel bloated, heavy, lethargic, irritable and plugged up. Straining to have a bowel movement with the result being rabbit pellets, a hard, dark sinker, or often, nothing to show for your efforts— is no ones idea of time well spent!
Not only is constipation discomforting—it can also contribute to weight gain, lack of appetite, GERD, high cholesterol, general malaise,; hemorrhoids and loss of productivity, to name a few.
From my observations in clients within my nutritional consulting practice, the biggest contributors to constipation are:
- Inadequate fruit and vegetable consumption
- Low fluid intake
- Use of antacids and acid-reducing drugs
- Low dietary magnesium intake
Magnesium: the Nutritious Antidote for Constipation
Will I have diarrhea?
Youll love these side effects
Dont trade one symptom for another.; Magnesium glycinate supports bowel regularity from the inside out by nourishing the body systems that influence bowel function most.
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Are You Getting Enough Magnesium In Your Diet
The Recommended Dietary Allowance for magnesium is 400 milligrams per day for men and 310 mg per day for women . Magnesium is commonly found in nuts, seeds, legumes , and leafy green vegetables. For various reasons such as poor soil conditions or the abundance of processing to our foods which strips magnesium from foods, it can be difficult to solely rely on diet for this mineral.;;
Although we always support a food first philosophy, we recognize that many of our patients may require additional magnesium in supplement form.
In this article, well review two types of magnesium supplements: magnesium citrate vs. magnesium glycinate. But first, lets discuss how to determine if you have a magnesium deficiency.
How Common Is Magnesium Deficiency
There are two types of deficiencies that can occur with respect to nutrients. There are overt deficiencies, which can lead to low calcium or potassium levels, due to a disturbed balance of minerals in the body. This is a serious condition that can present with numbness, muscle contractions/cramps, seizures, personality changes, abnormal heart rhythms, and other types of serious reactions. This is relatively rare, as, in times of low intake, the kidneys kick in to prevent the excretion of magnesium, holding onto its current magnesium stores to prevent this.
There are also subclinical deficiencies, which will not be seen on standard blood tests but may, nonetheless, manifest with symptoms.
According to the Institute of Functional Medicine, the following symptoms, family history, and health conditions are reasons to suspect magnesium deficiency:
- Depression or poor mood
- Heart flutters, skipped beats, or palpitations
- Family or personal history of kidney stones
- Family or personal history of heart disease or heart failure
- Family or personal history of mitral valve prolapse
- Low intake of kelp, wheat bran or germ, almonds, cashews, buckwheat, or dark-green leafy vegetables
Id like to add that joint pain, leg cramps, menstrual cramps, and thyroid disorders are always a reason to suspect magnesium deficiency, from my experience.
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How Is Constipation Usually Treated
Many individuals who suffer from occasional constipation that isnt caused by a serious health issue may be helped by:
- Getting more exercise
- Including plenty of natural fiber and whole grains in their diets
- Using bulking agents
- Taking magnesium supplements
In rare cases, doctors will prescribe medications designed to help with chronic constipation. These medications are often given to young children and older adults who suffer from constipation caused by another medical problem.
In general, doctors suggest that OTC laxatives be avoided unless they are used only a few times every year.
Why Magnesium Bisglycinate Is The Best Magnesium Supplement
One of the most common minerals found on earthliterally in the earth, in addition to the sea, plants, and animalsmagnesium is involved in hundreds of processes in your body . The powerful supplement can be consumed from a variety of foods, but even some of the top fitness junkies dont get all of the magnesium they need.
Magnesium plays a role in processes such as energy production, bone and heart health, electrolyte balance, protein formation, and the synthesis of DNA and RNA. There is also evidence that it improves bowel health and helps the digestive process run more smoothly . But well talk about the benefits soon.
I know about magnesium. What the heck is bisglycinate?
Magnesium bisglycinate is also referred to as magnesium diglycinate, magnesium glycinate, or magnesium bisglycinate chelate. It is formed when magnesium is combined with the amino acid named glycine and is primarily used by individuals with a low amount of magnesium in their blood.
Although there is limited research available to fully understand the varied functions magnesium performs in the body, we do know that magnesium bisglycinate is often considered more effective for its higher absorbability and bioavailability, which is why it is so effective at treating magnesium deficiencies.
Okay, but I dont really think I have a deficiency.
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