The Essential Guide to Magnesium: Finding the Perfect Type for You
Magnesium supplements are not all the same. *hushed tones* some will be wasting your money – There – I’ve said it.
So what’s to do about it? Hopefully, this article will answer your questions.
* Why do the colder months mean we need to eat more magnesium
* What happens if our magnesium levels fall too low
* How can you eat sufficient in your diet
* Which supplement is the one that will make the best difference
Colder months, shorter days and comfort food all conspire to us using up more magnesium than we get in our diets. We simply are not eating sufficient of the foods rich in magnesium
And our immune systems need it big style. And the immune system is ferociously challenged in Autumn and Winter.
There are plenty of bugs flying around right now, so it is worth keeping up magnesium levels to give yourself the shortest recovery time.
This mineral is essential for myriad functions in our bodies. These are all signs that magnesium may be low:
- Muscle cramps and twitching
- Low energy and slow recovery of energy levels
- Poor blood sugar control
- Blood pressure levels out
- Nerve function not good
- Muscle weakness
- Irregular heartbeats
- Stomach issues
- Stress high
- Polycystic ovary syndrome (PCOS)
- Mood swings
It is crucial for muscle function and energy production. If there is too little it is like making a cake with one too few eggs – kinda works but, nah, not a good cake. You end up tired and taking far too long to recover from exercise.
How about eating your way to healthy levels of magnesium? These are good sources and best to increase normal levels over these colder months.
Green vegetables (Spinach, kale, cabbage etc)
Kelp and seaweads
Nuts (cashews, almonds, peanuts – all unsalted please!)
Beans (black, edamame, Kidney etc)
Type of supplement:
Magnesium cannot exist by itself and has to be bound to another substance. Hence one can buy a lot of different forms of magnesium. Let’s take a look:
1️⃣ Magnesium Citrate – common type, with laxative effects. Well absorbed by body and highly bioavailable
2️⃣ Magnesium Glycinate – Known for its calming effects, this is a good muscle relaxant, calming inflammatory disease and stress reducer
3️⃣ Magnesium Malate – highly absorbable, good for muscle pain and research showing good results using it for fibromyalgia. Malic acid is used in energy production, so you are getting a double dose of help here.
4️⃣ Magnesium Taurate – taurine is an amino acid (protein building block). Research is ongoing as an anti-diabetic compound and in reducing insulin resistance.
5️⃣ Magnesium Sulphate – (Epsom salts) Some interesting positive results from USA using it for high blood pressure and eclampsia
6️⃣ Magnesium Oxide – probably the most common and cheapest in the shops but the hardest to break down and thus the least bioavailability of magnesium.
Big warning: Once you are short of magnesium, it can take months – seriously, like 12 months – to get intercellular levels up to optimum. So best to avoid that in the first place