What kind of Magnesium is best for me?

Magnesium

By now you have heard of someone suggest this to you, are taking yourself, or thinking about it. Why Mag? What kind there are so many? Naturally we find mag in these:

• Green leafy vegetables (e.g., spinach, kale)
Nuts and seeds (e.g., almonds, cashews)
Whole grains (e.g., brown rice, quinoa)
Legumes (e.g., beans, lentils)
Bananas 

Magnesium is an essential mineral that plays a key role in many bodily functions. Taking magnesium supplements can offer a variety of benefits, especially if you’re deficient in this mineral. It can start to change your world. Here are some of the most notable benefits of magnesium:

1. Supports Muscle and Nerve Function

• Magnesium is crucial for muscle contraction and relaxation, as well as nerve signal transmission. It can help prevent muscle cramps, spasms, and twitching.
• Benefit: Reduces muscle cramps, promotes muscle relaxation.

2. Improves Sleep Quality

• Magnesium helps regulate the production of the sleep hormone melatonin, which is vital for a healthy sleep cycle. It also helps the body relax, which can contribute to better quality sleep.
• Benefit: Promotes relaxation and improves sleep quality.

3. Relieves Stress and Anxiety

• Magnesium plays a role in regulating the body’s stress response and supporting the production of neurotransmitters that help calm the mind. It is often used to alleviate symptoms of anxiety and stress.
• Benefit: Helps reduce anxiety, promotes relaxation, and supports emotional well-being.

4. Supports Heart Health

• Magnesium helps regulate blood pressure, supports normal heart rhythm, and plays a role in preventing arrhythmias (irregular heartbeats). It also helps with the proper function of blood vessels.
• Benefit: May lower blood pressure, improve heart rhythm, and support overall cardiovascular health.

5. Bone Health

• Magnesium is important for bone density and helps regulate calcium levels in bones. It works with other minerals like calcium and vitamin D to maintain strong bones.
• Benefit: Supports bone health and may reduce the risk of osteoporosis.

6. Improves Digestive Health

• Magnesium has a mild laxative effect and can help relieve constipation. It supports healthy digestion by promoting smooth muscle function in the intestines.
• Benefit: Relieves constipation and promotes regular bowel movements.

7. Supports Energy Production

• Magnesium is involved in the production of ATP (adenosine triphosphate), which is the body's main source of energy. This is why magnesium supplementation can help fight fatigue and support overall energy levels.
• Benefit: Enhances energy production, reduces fatigue.

8. Regulates Blood Sugar

• Magnesium plays a role in insulin function and helps regulate blood sugar levels. This can be particularly helpful for those with type 2 diabetes or at risk of developing it.
• Benefit: Supports healthy blood sugar levels and improves insulin sensitivity.

9. Reduces Migraines

• Studies suggest that magnesium deficiency may be linked to migraines, and supplementation can help reduce the frequency and severity of headaches and migraines.
• Benefit: Can reduce the frequency and severity of migraines and headaches.

10. Supports Mood and Mental Health

• Magnesium has been shown to help with symptoms of depression, especially in people who are magnesium deficient. It is thought to affect brain function and mood regulation.
• Benefit: May help alleviate depression and improve overall mood.

11. Helps with PMS (Premenstrual Syndrome) Symptoms

• Magnesium can help alleviate some symptoms associated with PMS, including bloating, irritability, and mood swings.
• Benefit: May reduce PMS symptoms like mood swings and bloating.

12. Detoxification

• Magnesium is important for the body’s detoxification processes. It supports the liver and kidneys in removing toxins from the body.
• Benefit: Supports detoxification and the elimination of harmful substances.

13. Improves Athletic Performance

• Magnesium can improve muscle function and reduce the risk of cramps, which can be beneficial for athletes. It also plays a role in energy production, helping to enhance performance and endurance.
• Benefit: Improves athletic performance and reduces muscle fatigue.

While magnesium has a wide range of health benefits, it’s important to make sure you're not exceeding the recommended daily intake, as too much magnesium can cause side effects like diarrhea and stomach cramps. Always consult with a healthcare provider before starting magnesium supplementation, especially if you have health conditions or are taking other medications. Also consult your doc on how much and when to take. My advice is sharing my life experience, which has come through many doctors, functional medicine specialist, nutritionists and naturopaths. 

Ok now you know WHY you might want to add this to your list of must have supplements but now WHICH kind do you start with?

Magnesium supplements come in several different forms, each with its own unique properties and benefits. Here are some of the most common types of magnesium:

1. Magnesium Citrate -I TAKE 

   • Best for: General supplementation, digestive health.
   • Description: This is one of the most popular forms due to its high bioavailability, meaning it's easily absorbed by the body. It is often used to relieve constipation because it has a mild laxative effect.

2. Magnesium Glycinate -I TAKE

   • Best for: Anxiety, sleep issues, and muscle relaxation.
   • Description: This form is bound to the amino acid glycine, which helps improve absorption and reduces the risk of diarrhea. It's known for being gentle on the stomach and is commonly used for improving sleep quality and relaxation.

3. Magnesium Oxide

   • Best for: Constipation, digestive issues.
   • Description: Although it has lower bioavailability than other forms, magnesium oxide is often used as a laxative and for treating indigestion. It contains a high amount of elemental magnesium but is not absorbed as well as other forms.

4. Magnesium Malate

   • Best for: Energy production, fibromyalgia, and muscle pain.
   • Description: This form is bound to malic acid, which is involved in energy production. It's often recommended for people dealing with chronic pain conditions, such as fibromyalgia or muscle soreness.

5. Magnesium Taurate

   • Best for: Cardiovascular health.
   • Description: Magnesium is bound to taurine, an amino acid that is thought to have benefits for heart health. It is believed to support healthy blood pressure and circulation.

6. Magnesium Threonate

   • Best for: Cognitive function, brain health.
   • Description: This form has been shown to penetrate the brain more effectively, which may improve memory and overall cognitive function. It's often recommended for those looking to support brain health and prevent age-related cognitive decline.

7. Magnesium Chloride

   • Best for: Topical use (transdermal magnesium) and general supplementation.
   • Description: Often found in lotions, oils, or bath salts, magnesium chloride can be absorbed through the skin and is used for muscle relaxation and joint pain relief.

8. Magnesium Sulfate -I USE 

   • Best for: Short-term use (e.g., Epsom salts in baths).
   • Description: This form is commonly used in Epsom salts for soaking in baths. It can provide relaxation and relieve sore muscles when absorbed through the skin.

9. Magnesium L-Threonate

   • Best for: Cognitive health.
   • Description: This newer form has been researched for its potential to improve cognitive function, particularly for people dealing with memory loss or age-related cognitive decline.

Each form of magnesium may be better suited for different health goals, so it’s a good idea to consider what benefits you’re looking for before choosing a type.

Here is a link to all the types of Mag that you should consider. I take a mix of Glycinate and citrate daily, while also Mag sulfate in baths 2-3 times a week 

AMAZON

https://www.amazon.com/shop/radianthope/list/2257P2KNB7IOW?ref_=cm_sw_r_cp_ud_aipsflist_0DRX3X2DVBWJWX8EHB3M

SEEKING HEALTH 

https://bit.ly/3WxPzXw