Magnesium is one of my favourite nutrients for its broad therapeutic applications.
Conditions that I see a great response to magnesium supplementation are-
• Insomnia and poor sleep
• Musculoskeletal cramps, pain and spasms
• Anxiety and irritability
• High blood pressure and metabolic conditions, including diabetes and insulin resistance
Magnesium deficiency is common, due to our body using this mineral in hundreds of chemical reactions.
As well as our modern diets that are naturally low in magnesium due to the over consumption of highly processed foods and a distinct lack of wholefoods.
Current agriculture practices are part to blame too as the soil the crops are grown in are over farmed and therefore naturally poor in magnesium.
Signs you may be low in magnesium-
• Muscle cramps, weakness and spasms
• High blood pressure and tingling in extremities
• Fatigue and poor exercise recovery
• Anxiety and a poor stress response
Food sources to increase dietary magnesium-
• Pumpkin seeds, nuts, chia seeds, barley, oats, lentils, beans, chickpeas
• Leafy green veggies, spinach, parsley, rocket, bananas, dark chocolate
• Salmon, oysters, shellfish, chicken, beef.
Foods sources of magnesium are great and I highly encourage a varied wholefood diet, although to correct a deficiency and for therapeutic applications, supplementation may be needed.
The key is choosing the correct form of magnesium specific for the condition.
There are many forms and I choose one specific to the condition at hand.
The forms of magnesium I use in clinic for a specific condition are
Magnesium Citrate- Constipation
Magnesium Orotate- Cardiovascular health and high blood pressure
Magnesium Glycinate- relaxation, sleep, anxiety
If you are currently taking magnesium for a specific condition and you are not getting the benefits you need, take a look at the form and ensure it’s the correct one.
Be careful buying cheaper magnesium supplements as these generally contain forms that have poorer absorption or may lead to unwanted side effects such as diarrhea.
As with any supplements the dosage range is the key. The therapeutic dose ranges between 100- 300mg per day, of course depending on many factors, such as age, weight and the condition being treated.
Magnesium is a very well tolerated supplement with a great safety profile, as with taking any supplement it pays to get expert advice on how to take it to provide the best therapeutic benefit.