What is magnesium?

Magnesium is a superstar mineral which plays a part in over 300 biochemical reactions in the body! These reactions include protein synthesis, function of muscles and nerves, controlling blood sugar and assisting in the blood pressure and heart rhythm regulation. It’s also required for production of energy and is a component of bone development as well as the synthesis of DNA and antioxidants! Magnesium can be found in food sources such as leafy greens and certain nuts and seeds (i.e. pumpkin seeds, chia seeds & almonds) or through magnesium supplements. Although, data shows that people consume less than the recommended amount of magnesium from diet alone. Depending on your gender, 320-420mg is the recommended daily intake. To put this into comparison, there is roughly 156mg in 30g of pumpkin seeds.

What are the benefits of magnesium supplementS?

As the body requires vast amounts of magnesium for so many processes, the balance of magnesium can therefore be depleted. This can be due to dietary inadequacy, increased physical activity, rapid growth, lifestyle factors and disease. For example, medication such as diuretics and laxatives can cause deficiency, as well as conditions such as stress, diabetes, alcohol dependency and gastrointestinal disorders.

Therefore, there is a time and place where magnesium supplements can be extremely beneficial, particularly to correct deficiency. There can also be benefit to improve bone health, reduce migraines, improve symptoms of stress and depression, reduce cardiovascular disease risk and help improve insulin and blood sugar regulation in type 2 diabetes.

What are the types of magnesium?

Magnesium supplements are also available and come in many different forms, with many having scientific evidence which proves efficacy for certain conditions. They often come in either a powder or tablet. Personally I prefer powders as then your stomach doesn’t have to work as hard to break down coatings and minerals – meaning you have more absorption and less excretion of magnesium.

What is most important though, is the type of magnesium the supplement contains. Here are a few of the types of Magnesium you can find:

1. Magnesium citrate: one of the most bioavailable forms of magnesium and can help to replenish low levels. It can help treat constipation and is a calming form of magnesium so is associated with reduced symptoms of depression and anxiety.
2. Magnesium oxide: known for its short-term relief of digestive symptoms such as heartburn, indigestion and constipation. There is also some evidence it helps to treat and prevent migraines.
3. Magnesium chloride: can help to improve levels of magnesium, reduce heartburn and constipation and is often used in skin creams to soothe sore muscles.
4. Magnesium glycinate: this form of magnesium is easily absorbed and is known for it’s calming properties. It may reduce anxiety, depression, stress and insomnia although more research is needed.
5. Magnesium orotate: known mostly to improve heart health and helps to reduce symptoms and improve survival in those with severe congestive heart failure!

Which magnesium supplements ARE best?

Depending on your goals, one magnesium supplement may be more appropriate than another. For example, if you are wanting to improve deficiency then you will want to ensure a well-absorbed form is in your supplement.

Correcting deficiency

• The Henry Blooms Tri-Magnesium Citrate is specifically formulated for the prevention and treatment of magnesium deficiencies. Magnesium citrate is a well-absorbed form and can assist with migraine, PMS and muscle cramps.
• Herbs of Gold Magnesium Forte: is a high strength, high bioavailable formula. Contains four organic forms of magnesium which help to correct deficiency as well as improve muscle contraction function and bone health.

Sleep

• Herbs of Gold Magnesium Night plus: A blend which contains high strength magnesium glycinate and citrate blend, great for relaxing the nervous system. Also contains the added benefit of Californian poppy and passionflower. These herbs are traditionally used to promote sleep.

Exercise Recovery

• Fusion Health Magnesium Advanced: a high potency muscle recovery formula which also contains activated B vitamins. It contains the highly bioavailable magnesium glycinate. This is great for preventing muscle cramps and spasms and improve physical endurance.
• Herbs of Gold Muscle Resuscitation: contains a blend of glycinate and citrate magnesium with activated B vitamins. Slightly higher potency than the fusion magnesium advanced. This product is great for support of the musculoskeletal system.
• Amazing oils magnesium Epsom salts detox bath soak: A simple and rewarding self-care ritual. This is a great topical treatment for easing aches and pains and to help unwind after exercise.

Stress and Anxiety

• Cabot Health Magnesium Complete: This product blends multiple forms of magnesium, including orotate, gluconate and chelate. This blend may help reduce stress and anxiety as well as provide the other many benefits of magnesium.
• Herbs of Gold Magnesium Citrate 900: Containing an organic form of magnesium citrate which is highly soluble and bioavailable. Magnesium citrate is known for it’s calming effects on the nervous system. Therefore, this product is great for reducing symptoms of stress and anxiety as well as pre-menstrual syndrome and migraines.

Best Magnesium Supplements

Depending on your own health needs will depend on which one is best for you. My personal favourite would be the Fusion Health Magnesium Advanced to take during the day and after a work out due to the added benefit of activated B vitamins. When I feel like I need more support for sleep, I go for the Herbs of Gold Magnesium Night Plus.

Magnesium is an extremely important chemical in the human body. Although there are many foods which contain magnesium, the average diet is deficient. This can lead to an array of health issues, as magnesium is needed for over 300 different chemical reactions within the body. Therefore, supplementation can be beneficial for everyone.

When looking for a supplement, the most important aspect is which type of magnesium it contains, as this will determine how well it is absorbed and utilised. Getting a high quality supplement like one of the above, which contains great forms of magnesium, can provide many health benefits.

Sources:

https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/

https://www.medicalnewstoday.com/articles/286839#benefits

https://www.hsph.harvard.edu/nutritionsource/magnesium/

https://www.ncbi.nlm.nih.gov/books/NBK507271/

https://www.medicalnewstoday.com/articles/types-of-magnesium