Up to 50% of the US population is magnesium deficient.
You read that right! Some estimates actually even put this number higher.
Magnesium is a nutrient that is essential for nerve health, blood sugar levels, blood pressure, and making protein, bone and DNA. And more. It’s useful for a variety of problems.
So let’s chat about the what, why, and how of magnesium supplementation - although I also encourage you to speak to a professional. Ideally, this would be me, a functional medicine health coach.
But if it’s just not the time for you, read this blog!
The What and Why of Magnesium Supplements
There are many different forms of magnesium available on the market. I recommend avoiding the carbonate form, as it is poorly absorbed at the typical pH of human digestive processes (but it’s a cheap form and thus commonly available).
Instead…
Specifically for constipation, I recommend magnesium citrate. Start taking it with dinner to help with early AM bowel movement the next day. It may take a few days to build up to full efficacy. Play (slowly) with dosage until it feels good!
For muscular spasm, tension, and tightness, including headaches, I recommend magnesium glycinate or malate. These chelated forms of magnesium typically do not affect the GI tract much and won’t overly-stimulate your bowels.
For attention deficit, anxiety, panic, and those who are easily startled, I recommend magnesium threonate as it penetrates the blood-brain barrier particularly well and provides threonine, an amino acid particularly calming to the nervous system (e.g. Jarrow’s “MagMind”). Use in the morning for daytime anxiety and the evening for RLS (restless leg syndrome), trouble going to sleep, or ruminating thoughts that prevent deep sleep.
For cardiovascular disease and related concerns (e.g. atrial fibrillation), I recommend magnesium taurate. The amino acid chelate in this case (taurine) is a calming neurotransmitter, a critical building block for optimal bile production in the liver, and has been shown to be effective in countering a variety of arrhythmias (especially when combined with arginine and/or citrulline).
Get savvy about working with magnesium! It can be a simple and powerful tool to help you find relief to stay engaged and enthusiastic about your health journey with me.
However, it's important to ramp up magnesium slowly in anyone who is likely suffering from clear deficiency. Sometimes you can feel worse before you feel better.**
And if you want to know more about this nutrient, read my amazing mentor’s blog here.
And when in doubt, the most effective and safe solution is to schedule your free discovery call here to get more help in reclaiming your best self.
Now is the time to start taking care of you.
In good health,
Holli
*Magnesium supplementation should be done cautiously in those with any degree of kidney dysfunction or disease and always in active partnership with the attending physician for the kidney ailments. Supplementation may still be warranted but in very small doses at once that are actively monitored to ensure filtration function is not harmed.
This communication may contain general nutrition and lifestyle advice. I am not a licensed physician. My advice is not intended, and you should not use it to attempt to diagnose, prevent or treat diseases, ailments, pain or other medical conditions. Please consult your personal licensed physician to seek advice about diagnosing, preventing or treating specific ailments.
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