26/03/2025
This one is long, sorry, but it is as detailed overview of MAGNESIUM, as I could ever give you.
Magnesium is one of the most crucial minerals for our wellbeing. I recommend it to all my clients, as it can alleviate many issues. Magnesium deficiency is very common. Magnesium can be excreted when we are stressed and eating a high caffeine, high sugar diet.
If you fidget, have restless legs, suffer from anxiety, have hypertension or palpitations, you could need more magnesium in your diet. Magnesium is believed to have an anti-hypertensive effect and may help with sleep patterns.
Magnesium levels in the body deplete following intense physical activity, or by drinking alcohol. Many individuals may not have an adequate intake of magnesium, because of their reliance on processed foods, which contain little magnesium.
Magnesium offers numerous health benefits:
*helps maintain a healthy heart rhythm and supports overall cardiovascular health,
*may help lower blood pressure, particularly in individuals with hypertension,
*adequate magnesium intake can reduce the risk of heart-related events,
*can help prevent and alleviate migraine headaches, especially in individuals with migraines that include an aura,
*helps relax blood vessels, which can reduce inflammation and decrease the frequency and severity of migraine attacks,
*is crucial for maintaining bone strength and density.
A significant portion of the body's magnesium is stored in the bones, playing a vital role in bone formation,
*helps improve insulin sensitivity, which can help regulate blood sugar levels and potentially reduce the risk of type 2 diabetes,
*can help improve sleep quality and reduce the time it takes to fall asleep,
*helps relax the body and mind, promoting restful sleep,
Mood and Mental Health:
*may help alleviate symptoms of anxiety and depression,
*plays a role in regulating mood and promoting a sense of calmness and well-being,
*is essential for muscle contraction and relaxation, supporting optimal muscle function,
*is involved in energy production and helps maintain stable energy levels,
*can help alleviate symptoms of premenstrual syndrome,
*can act as a natural laxative, helping to relieve constipation,
*has natural anti-inflammatory properties and may help reduce inflammation.
Magnesium rich foods include: soy products (milk, flour, tofu), legumes and seeds, nuts (almonds, cashews, Brazil nuts),peanuts and peanut butter,
Whole grain breads and cereals (brown rice, millet),fruit (bananas, dried apricots, etc.), vegetables, particularly dark green, leafy vegetables (artichokes, chard, beet greens, avocados, etc.) and dried beans (lima, black-eyed peas, navy).
There are several different types of magnesium, that have different properties, and is important, that if you supplement, you have the correct type for your needs.
Here the 10 types and their uses.
MAGNESIUM CITRATE - most common on the market, is used to increase magnesium levels and to treat constipation
MAGNESIUM OXIDE - not easily absorbable, used to treat digestive issues like heartburn and constipation
MAGNESIUM CHLORIDE - also used for digestive issues, and can be applied topicaly for muscle soreness
MAGNESIUM LACTATE - gentler on digestive system, used to increase magnesium levels
MAGNESIUM MALATE - is sometimes recommended to help with symptoms of Fibromyalagia and chronic fatigue syndrome (more studies are required to establish effectiveness)
MAGNESIUM TAURATE - recommended for high blood sugar and high blood pressure
MAGNESIUM L-THREONATE - may support brain health, potentially aiding the treatment of disorders like depression, Alzheimer’s, and memory loss
MAGNESIUM SULFATE, or Epsom salt, is frequently dissolved in water to treat stress and sore muscles
MAGNESIUM GLYCINATE - is often used for its calming effects to treat anxiety, depression, stress and insomnia.
There's also some indication that it can help with some inflammatory conditions, including heart disease and diabetes
MAGNESIUM OROTATE - may bolster heart health by improving energy production in the heart and blood vessel tissue.
MAGNESIUM ACETATE - it supports various bodily functions, including muscle and nerve function, blood sugar control, and bone health. It is particularly useful for individuals who have magnesium deficiencies. It's small molecular size makes it very easily absorbable.
MAGNESIUM HYDROXIDE - can be used as antacid and laxative, and helps with digestive issues.
MAGNESIUM CARBONATE - is often used as antacid but also may have effect on reducing cortisol levels. It can tackle this excessive anxiety by diminishing or blocking the neuroendocrine pathways that send cortisol to your brain.
My go-to magnesium supplement is Pharmanord Bio-Magnesium. It contains a complex with three different magnesium salts (acetate, hydroxide and carbonate)in a matrix making it fast-soluble and easily absorbed.
I take it at night - it helps me sleep, supports recovery of my tired muscles and reduces the bloating. I've also noticed less intense PMS symptoms, but that might be down to perimenopause.
You can order it directly from me, I'll give you 10% discount on RRP, or head over to Pharmanord.co.uk - use code COMBAT15 for 15% off and and you also can join their loyalty program.
