Are You Getting Enough of this Wonder Mineral?
Do you know there is a mineral required by all your organs and is a co-factor in more than 300 enzyme systems that regulate biochemical reactions in the body? I'm talking protein synthesis, muscle and nerve function, blood glucose control, and blood pressure regulation. That's a big deal right?!
- It is required for energy production and also converts vitamin D into its active form so that it can help calcium absorption - a process that is important to muscle contraction and normal heart rhythm as well as healthy nerve function and healthy bones.
- Critical for healthy cells and the GABA receptors in the brain (the neurotransmitter that allows the brain to transition to a restful state). Most magnesium, is stored in bones and soft tissue - which is why it's difficult to test for levels in the body.
- It calms nerves and helps with anxiety, helps relax the muscles to fall asleep and supports digestion.
Because magnesium supplements have such few risks for side effects and toxicity, many health care professionals now recommend that adults take supplements regularly to prevent deficiency.
Here's why magnesium deficiency so common:
- Soil depletion - we don't have the minerals in our crop's soil that we used to
- Digestive disorders lead to malabsorption of magnesium and other minerals in the gut
- Increased prescription medication and antibiotic use that damages the digestive tract to the point that magnesium cannot be absorbed and then used by the body
The body loses stores of magnesium every day from normal functions like everyday muscle movement, heartbeat and hormone production. We really only need small amounts of magnesium relative to other nutrients, but we have to regularly replenish our stores either from food or magnesium supplements in order to prevent deficiency symptoms.
The kidneys control levels of magnesium within the body and excrete it into the urine each day.
Magnesium supplements come in many forms. The absorption rate and bioavailability differs depending on the kind — citrate, chelate and chloride forms are absorbed better than magnesium supplements in oxide and magnesium sulfate form.
Here’s are the main differnces:
- Magnesium Chelate — highly absorbable and the kind found in foods naturally. This type is bound to multiple amino acids (proteins) and used to restore magnesium levels.
- Magnesium Citrate — magnesium combined with citric acid. This can have a laxative effect for some when taken in high doses but is otherwise safe to use for improving digestion and preventing constipation. Good for relieving muscle cramps, but be careful not to take too much - start low, go slow.
- Magnesium Glycinate — highly absorbable, this is recommended for anyone with a known magnesium deficiency and less likely to cause laxative effects than some other magnesium supplements. This is the type I prefer and recommend to most clients. I like this brand.
- Magnesium Threonate — has a high level of absorbability/bioavailability since it can penetrate the mitochondrial membrane. This type is not as readily available, but as more research is conducted, it may become more widely used.
- Magnesium Orotate — these supplements have orotic acid, and magnesium orotate is beneficial to the heart.
As always talk to your doctor before starting any new supplements and reach out and schedule your free consultation with me - I would love to connect!