Are You Getting Enough Magnesium?
Hello!
I haven’t experienced a muscle cramp since I started taking a Magnesium supplement about 6 months ago. I’ve also noticed that my sleep has improved, and the anxiety that I experience now and then is less frequent. I contribute my restful sleep and improved mood to the Magnesium supplement.
Magnesium is a mineral naturally occurring in the body and can be found in various foods. It involves 80% of the body’s metabolic reactions and is needed to build strong bones, relax muscles, stabilize heart rhythms and blood pressure, and soothe the nervous system. Source
It is also the foundation of good health, and more than 50% of the population is deficient in Magnesium, which can create many health challenges. A diet of highly processed, refined food is the cause of the deficiency.
Signs and Symptoms of Magnesium Deficiency.
Muscle spasms and tightness
Muscle weakness
Tremors
Menstrual cramps
Constipation
Headaches
Fatigue
Palpitations (racing or pounding heartbeat)
Loss of appetite
Insomnia or sleep disturbances
Low Mood
Anxiety
Irritability
Over time, Magnesium deficiency may increase the risk for several more serious conditions like type 2 diabetes, heart disease, and osteoporosis.
If you are experiencing any of these symptoms, you should inform your health practitioner and ask for a blood test to determine your Magnesium level.
Eat foods high in Magnesium.
It’s easy to incorporate these foods into our diet, and to absorb Magnesium properly; we need vitamin B6, vitamin D, and selenium to get the job done. I eat many of the above foods because they have other positive health benefits. I also take a Magnesium supplement to ensure I receive the recommended daily amount.
Info on Magnesium Supplements.
The RDA (the minimum amount needed) for magnesium is about 300 mg a day. Most of us get far less than 200 mg.
Some may need much more depending on their condition.
Most people benefit from 400 to 1,000 mg a day.
The most absorbable forms are Magnesium Citrate, Glycinate, Taurate, or Aspartate. These are also easier on your gut.
Avoid Magnesium Carbonate, Sulphate, Gluconate, and Oxide. They are poorly absorbed (the cheapest and most common forms found in supplements).
Side effects from too much Magnesium include diarrhea, which can be avoided if you switch to Magnesium Glycinate.
Most minerals are best taken as a team with other minerals in a multi-mineral formula.
Taking a hot bath with Epsom salts (Magnesium Sulphate) is an excellent way to absorb and get much-needed Magnesium.
People with kidney disease or severe heart disease should take Magnesium only under a doctor’s supervision.
If you have any of the symptoms mentioned above, talk to your family doctor and consider starting a Magnesium supplement. I’m grateful for the benefits of this relaxing mineral.
Be well.
Anita
Resources
1) Kris Carr
DISCLAIMER: The information on County Yoga Loft’s website blog is for general health care informational purposes only. All information on the site is provided in good faith. However, it should not replace consultation or advice from a physician or other healthcare practitioners. The use or reliance of any information on this site is solely at your own risk.
