Ah, the world of supplements – a realm where every pill holds the promise of transformative wellness. Join me, a plant-based enthusiast who also knows a few things about supplements, as I’ve navigated the aisles of vitamins and minerals like a treasure hunter in search of ultimate health.
As I embarked on an inventory of my supplement arsenal, with a mix of curiosity and skepticism, I set out to determine if these magic capsules were truly worth their weight in gold (as they certainly are not cheap)! And lo and behold, amidst the array of bottles, Magnesium emerged as a missing superhero in my vitamin portfolio, just waiting to unleash its powers. How did I miss that?
This humble mineral isn’t just your average Joe; it’s the backstage VIP of biochemical wizardly within our bodies, from regulating blood sugar and blood pressure to fortifying our cardiovascular fortress and various nerve functions, Magnesium wears many essential hats.
But before you go popping magnesium like candy, let’s talk about supply and demand. You see, our bodies don’t produce Magnesium, so we need to hustle for it through the foods we eat and/or supplements. And get this bombshell, nearly two-thirds of the Western World doesn’t get the daily intake of Magnesium needed to adequately reap the magical benefits that this mineral has to offer! That struck me and I couldn’t help but wonder if even my healthy diet was too low in magnesium, so I consulted my doc to get his opinion.
I shared my food log with him and he said that I was definitely eating the right foods, such as beans/legumes, vegetables, yogurt and seeds, avocado, banana, almond butter, grains, and even dark chocolate-yes really! But I might not be eating enough (volume) of them. Both of us knew that I couldn’t possibly eat any more volume! He knew I wasn’t taking any medications but he interrogated me about my alcohol consumption (zero, in case you were wondering), but I asked why? He said that certain medication and excess alcohol consumption can drive magnesium levels down.
My doc dropped some truth bombs about Magnesium deficiency symptoms – sometimes hard to detect: Muscle twitching (such as the eyelid) or contractions/pain/cramps? Fatigue/weakness of any kind? Numbness or “tingling?” Loss of appetite, headache, nausea, fatigue and overall weakness? Anxiety and/or confusion? Trouble sleeping? Kidney pain? I checked a couple boxes – muscle cramps (which I figured were just due to my workouts) and although I didn’t have trouble sleeping who doesn’t want a deeper/better sleep?
We also discussed that when I do a three day fast, on day 3, I really hit the wall in terms of my brain fog and overall body weakness. I figured it was just my low glucose (which is certainly part of it), but what I learned is that it could also be a mineral deficiency – who knew? As a side note, I did some research and found a great mineral supplement (which doesn’t break a fast) from a company called Beam Minerals. They can be found at www.beamminerals.com. (No, I don’t get paid for mentioning them, I just did a lot of research before buying this product and mention it because I like like the way it works in my body. Their products are non-GMO, organic, soy free and gluten free.)
In the end, my doc didn’t think I really needed a magnesium supplement, but said if I wanted to try one for a while to see if it helped with my occasional muscle cramps and to get better sleep (as well as supporting me through my quarterly 3 day fast), it would be fine. That said, he advised that it is possible to overdo it. He told me that if I experienced diarrhea or abdominal cramps, that’s my queue you may be taking too much Magnesium. Extremely high doses can lead to Magnesium toxicity which might manifest itself with symptoms such as low blood pressure or irregular heartbeat (but he advised, it’s extremely rare). And if you are curious, no…I haven’t noticed any adverse symptoms from taking it.
Now, let’s look at the different types of Magnesium available because of course, it isn’t a one-size-fits-all affair and not all Magnesium is created equal. Oh no… there are many different types of Magnesium. So let’s acquaint ourselves with the diverse array of Magnesium:
1. Magnesium Acetyl Taurate: This unique form of Magnesium boasts rapid absorption and easy passage to the brain, potentially reducing anxiety levels.
2. Magnesium Citrate: Bound with citric acid found in citrus fruits, Magnesium Citrate offers relatively easy absorption by the body. It’s renowned for its versatility, aiding those with poor diets, anxiety, osteoporosis, certain gastrointestinal concerns, as well as elevated blood sugar and high blood pressure.
3. Magnesium Gluconate: Formed from Magnesium and gluconic acid, this variant may have gastrointestinal side effects.
4. Magnesium Glycinate: Comprising Magnesium and the amino acid glycine, this highly bioavailable form is often recommended for digestive issues. It may also help calm anxiety, support mood, and alleviate insomnia, with a reduced likelihood of causing gastrointestinal discomfort.
5. Magnesium L-Threonate: Known for its high absorption and retention rates compared to other forms, Magnesium L-Threonate may help reduce neuro-inflammation and provide pain relief.
6. Magnesium Malate: Combining Magnesium with malic acid found in some fruits and vegetables, Magnesium Malate is known for its high absorbability and potential pain-relieving properties.
7. Magnesium Orotate: A Magnesium salt of orotate acid, Magnesium Orotate may aid in improving and protecting heart health, lowering blood pressure, and enhancing nervous system function.
8. Magnesium Oxide: This common variant is excellent for treating headaches/migraines and constipation. While it may not be as bioavailable as other forms, its slow absorption rate may help alleviate digestive issues.
9. Magnesium Sulfate: Although less bioavailable compared to other forms, Magnesium Sulfate may still have gastrointestinal side effects.
After careful consideration and consultation, I embraced Magnesium Citrate, which I take before going to bed. Within a week, I bid farewell to muscle cramps, welcomed a better quality of sleep (waking up less and getting what seems to be more restorative rest), and a newfound sense of vitality and joy. For me, Magnesium is a muscle relaxer, a sleep aid; a mood enhancer, an anxiety soother, and an energy booster all rolled into one. I call it magic, as for me Magnesium was a missing puzzle piece in my quest for better overall health.
One last thing about Magnesium before we wrap up. Did you know that this essential mineral can also be absorbed through the skin? Yes! Magnesium oils and sprays have gained popularity, touted for their benefits in general magnesium intake, muscle relaxation, and improved sleep quality. These products are best applied after a warm bath or shower when the pores are more open, allowing for optimal absorption.
I experimented with a magnesium spray myself, but didn’t notice any changes in my body by topically applying magnasium. However, my experience with a hot magnesium bath was a game-changer. By simply adding 2 cups of magnesium bath flakes and my favorite essential oil to a warm bath, paired with some relaxing music and a 15-20 minute soak, I found it to be an excellent form of self-care that not only soothes my muscles but also calms my mind and body.
As you explore the magical world of magnesium, don’t forget to consider the option of topical application for an additional avenue of absorption and wellness.
If you opt for an oral supplement, be sure to do your homework and buy from a reputable brand. There are lots of expensive supplements out there and many of them are trash. A little research goes a long way!
Whether through supplements, dietary sources, or skin absorption, there’s a magnesium solution waiting to unlock your true potential. Whether you seek blood pressure or blood sugar regulation, relief from pain or anxiety, support for digestive health, simply relaxation, or a better night’s sleep, there’s a Magnesium variant just for you. Discover the magic of Magnesium and embark on your own journey to radiant well-being!
The journey to a healthier, happier you is so worth it. I know because I lived it.
I stopped chasing weight loss and started focusing on my health—and that single shift changed everything. I lost 140 pounds, but more importantly, I found clarity, energy, and a life that finally feels like mine.
I tell the whole story in my book. Click HERE to learn more.