I was talking with a friend who has been suffering from insomnia, and since I have struggled with the same issue in the past I was eager to share with her the power of magnesium. So, I wanted to take a moment to educate you on this gem. Please share it with someone who may have one of the underlying symptoms – it’s not just sleep!
What is Magnesium?
Magnesium is an essential mineral and also an electrolyte.
Why do we need it?
Magnesium is one of the most crucial minerals for the body. It is key in insulin sensitivity, bone strength, moving stool, regulating blood pressure, balancing nitric oxide, liver detoxification, thyroid function, estrogen balance, and supporting proper function of nerves, muscles and tissues. It involves over 300 biochemical functions in the body.
What are common symptoms?
Magnesium deficiency is one of the most common deficiencies! It causes:
· Sleep Issues
· Leg Cramps or Restless Leg Syndrome
· PMS symptoms
· Muscle Aches
· High Blood Pressure
· Low Energy
· Variety of Hormone Imbalances
Even if you are taking a multi-vitamin, you can still be magnesium deficient. Here are a few factors that could deplete or affect your magnesium levels:
Soil depletion: This is probably the biggest reason most of us our deficient in magnesium Our soils no longer contain the nutrient density that they used to. Over farming, pesticides and chemical fertilizers have led to depletion of minerals like magnesium in our soil, which results in little magnesium in our fruits and vegetables.
Medications: Birth control pills and antibiotics can strip your body of magnesium.
Fluoride intake: Magnesium binds to fluoride, which means less is available to be used by your body. A water filter is recommended for your tap water. And, fluoride free toothpaste is a great choice! Tom’s fluoride free toothpaste is a popular option.
Stress: I know, I know, don’t say it! Stress! Ahhh, yes. When we experience stress are body triggers our “fight or flight” response. This response goes into survival mode so your body gets rid of minerals that it thinks it does not “need” to be able to run on high alert, like running from a bear (or losing your car keys) 😊
Gut issues: Your digestive system can affect your ability to absorb magnesium. If you experience this, your gut health should be addressed first.
Aging: With age our ability to absorb nutrients diminishes.
Blood Test: Your body stores magnesium in your tissues, organ, and bones. Only about 1% of free magnesium is in your blood. Take this into account when taking blood tests as they likely will not show accurate levels in your cells.
· Swiss Chard
· Pumpkin Seeds
· Grass fed yogurt (not the added sugar kind) or Kefir
· Dark Chocolate
· Sprouted Buckwheat
· Wild Caught fish like Salmon or Mackerel
Types & Supplementing
Usually even if you are eating the right foods, you still need magnesium supplementation because our body uses it daily for muscle, heart, and hormone health. And, our multi-vitamins usually carry a low dose or low bio availability form So, let’s talk about the common types of magnesium and some supplement options:
Magnesium glycinate: This is optimal form of magnesium because it is highly bio-available (meaning your body can readily absorb it), and friendly on the gut so fewer laxative side effects. If you want a high-quality bio-available magnesium with maximum absorption, try Thorne Manganese Bisglycinate Chelate or look for the key word Chelated – making it highly bio available.
Magnesium citrate: this is magnesium combined with the mineral with citric acid. If you are chronically constipated this is a good option because it loosens stool, but on the flip side for other that don’t have constipation problems it could produce a laxative effect. Thorne Magenesium Citramate- has magnesium citrate and malate combined.
Magnesium malate – this is magnesium combined with malic acid, a highly bioavailable form. Again, Thorne Magenesium Citramate- has magnesium citrate and malate combined.
Magnesium oxide: This is the cheapest form of magnesium and not worth taking. It does not absorb well, and many experience diarrhea as a side effect. Check your multi-vitamin too! Look for a high-quality multi-vitamin that does its part in providing you magnesium in proper form aka – if they use magnesium oxide, skip it. I personally take this Thorne Multi-Vitamin.
Magnesium L-threonate- This has a high level of bio availability since it penetrates the blood brain barrier. This is harder to find and not as readily available. See below for the trifecta that includes this.
Magnesium Chloride Oil — an oil form of magnesium that can be applied topically to the skin. Absorbing magnesium through the skin, allows you to bypass your digestive system. This is a great option for people who don’t like swallowing pills, are sensitive to pills, or have poor absorption. I use this spray or lotion. Note: The salt may sting a little as your body adjusts to it, this is not a bad thing!
Magnesium Sulfates: Epsom salts contain magnesium sulfate, but some people are unable to tolerate and properly detoxify sulfate form. Instead, I recommend Magnesium Crystals. These can be added to baths and foot baths. I recommend Ancient Minerals. link
Information overload!? Kyrsty, what do you take?
The Trifecta! This is my absolute must have - Tri-Mag by Empirica. This has a powerful combination of three of the best forms of magnesium (the three highest bio-available forms we discussed earlier). I take one scoop 30 min before bed, and my sleep has never been better. It also does not give the groggy feeling when you wake up like melatonin. I actually feel rested in the morning because I am now getting quality sleep, which hasn't happened in a long time. Unfortunately, this is not on Amazon, but it’s worth it! I am not sponsored or affiliated by Empirica it has just made the most impact so I had to share it.
Okay, I know that was a lot of information. I will let it digest, and wish you well well in your health!
This content is for informational and educational purposes only. It is not intended to provide medical advice or to take the place of such advice or treatment from a personal physician. All readers/viewers of this content are advised to consult their doctors or qualified health professionals regarding specific health questions. Little Lady Muscles nor Kyrsty Conway takes responsibility for possible health consequences of any person or persons reading or following the information in this educational content. All viewers of this content, especially those taking prescription or over-the-counter medication