Let’s talk about magnesium
What is it?
Magnesium has been shown to be beneficial in our health in everything from improving sleep health to cardiovascular health. A quick snapshot of benefits:
Involved in > 300 enzymatic reactions in the body
Lowers blood pressure
Glucose regulation
Improves sleep quality
Helps protect nervous system from excitatory effects of glutamate
Reducing restless leg syndrome symptoms
Absorption of vitamin D
Minimizing menopausal hot flashes
Migraine treatment + prevention
Reducing glutamate + cortisol
Know your type of Magnesium:
Magnesium Citrate.
Very high bioavailability with high absorption in the gut. Most popular form to address constipation.
Magnesium MalateMagnesium Chloride.
Mostly used topically to address sore muscles
Magnesium Oxide.
Probably the best form of magnesium to help promote a bowel movement. But it does have lower levels of bioavailability.
Magnesium Glycinate.
The most bioavailable form of magnesium. Won't cause as much potential GI distress. A lot of calming effects which can improve sleep + improve anxiety + depression.
Magnesium L-Threonate.
Most touted for its benefits to the brain as it crosses the BBB. Has been stated to help with anxiety or depression. HOWEVER-- some people do report that it makes them feel more activated/anxious.
Magnesium Sulfate.
Most commonly found in epsom salt baths. And can case the tension of tight muscles. I take an epsom salt bath EVERY night.
PSA: Checking blood levels of Magnesium isn't the BEST way to tell if we are deficient unfortunately. Most of our magnesium is stored intracelluarlly + we don't have a good way of measuring this. Most people aren't consuming enough. Our food + soil is not as nutrient dense as it once was. Not to mention how fast our bodies burn through minerals because of chronic stress. You likely need more. (as always check with YOUR practitioner)
Need some suggestions to help you get more magnesium?
I'll share a freebie from my nutrition guide below.
Have questions or want to connect with me? I’d love to chat! Shoot me a DM on instagram (check it out below) or get in touch with me here! Looking forward to meeting you!
