Magnesium is a vital mineral that is of often overlooked in favour of its counterpart Calcium. It is the second most common mineral deficiency next to Zinc and is crucial for over 300 different enzymatic reactions in the body. Some reasons for this wide spread deficiency include the processing of foods and use of certain fertilizers to grow fruits and vegetables leading to lower magnesium content. Some medications or conditions such as statins, chronic stress and digestive dysfunction can lead to a decrease in the absorption of dietary magnesium as well. Magnesium is necessary for the production of energy used by the cells and can also help relax skeletal and smooth muscle. Foods sources that are higher in magnesium include raw nuts, leafy green vegeatables, fish, organic soy beans and raw cacao.
Common symptoms of mild-moderate deficiency are anxiety, depression, fatigue, insomnia, irritability, panic attacks, muscle cramps or twitches, hypertension and headaches.
Magnesium supplements come in a wide range of forms and vary in their ability to be absorbed and utilized by the body. Magnesium citrate and oxide are a lower cost form and tend to cause more digestive upset or diarrhea at lower doses, whereas magnesium glycinate/bisglycinate and other amino acid chelates are more absorbable and effective to correct deficiency. Magnesium has been shown to be effective for conditions such as migraine prophylaxis, hypertension, PMS, restless leg syndrome and sleep disturbances. I have also used it clinically to reduce muscle cramps and pain.
Magnesium does interact with certain medications so it is important to consult a healthcare professional prior to starting any supplementation.
Common symptoms of mild-moderate deficiency are anxiety, depression, fatigue, insomnia, irritability, panic attacks, muscle cramps or twitches, hypertension and headaches.
Magnesium supplements come in a wide range of forms and vary in their ability to be absorbed and utilized by the body. Magnesium citrate and oxide are a lower cost form and tend to cause more digestive upset or diarrhea at lower doses, whereas magnesium glycinate/bisglycinate and other amino acid chelates are more absorbable and effective to correct deficiency. Magnesium has been shown to be effective for conditions such as migraine prophylaxis, hypertension, PMS, restless leg syndrome and sleep disturbances. I have also used it clinically to reduce muscle cramps and pain.
Magnesium does interact with certain medications so it is important to consult a healthcare professional prior to starting any supplementation.
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