Magnesium Supplements: all you need to know

Written By Keris Marsden

I recommend magnesium to pretty much every client I work with.

All my family get the eye roll from me if they’ve not been taking their magnesium and are moaning about having cramp, sleep, jitteriness or poor exercise recovery.

What does magnesium do?

Magnesium is fundamental to cell function, which means every bit of your body needs it. It’s found in green leafy veg, nuts, dark chocolate and avocados.

The issue is there’s often not enough in our diet to meet our busy, lifestyle needs so supplementation is usually beneficial.

Many medications like acid reflux medication deplete magnesium levels in the body, it's worth checking if yours does 

Benefits of magnesium

In short keeping magnesium levels optimal has potential to help:

·       Insulin resistance & energy regulation

·       Sleep and mood health

·       Muscle function & exercise recovery

·       Blood pressure regulation

·       Constipation, acid reflux & heartburn

·       Headaches, PMS & cramps

Types of magnesium

1. Magnesium citrate

Good absorption, affordable and preferred type if tolerated digestively

2. Magnesium bisglycinate

Excellent absorption, preferred choice with sensitive guts and to support sleep

3. Magnesium malate

Good absorption, supports muscle health, may benefit fibromyalgia and CFS

4. Magnesium chloride and sulphate

Typically found in topical form in sprays, creams and Epsom salts. Good for muscle health (including fibromyalgia and CFS) and to bypass the gut

5. Magnesium threonate

May increase brain levels of magnesium and aid memory although research is lacking and it’s pricey £££

6. Magnesium oxide

This is the cheapest form with a poor absorption rate. This makes it a very effective laxative (very good for sphincter training 😉) so dose it carefully.

7. Magnesium taurate

This form can help keep both taurine and magnesium levels optimal which can support blood sugar regulation and blood pressure health.

And you can always chase any of these down with some dark chocolate and peanut butter to get a dietary dose.

Good brands of magnesium

The following are just a few quality manufacturers of magnesium products:

  • Biocare

  • Mag365

  • Nutri advanced

  • Barefoot nutrition

  • Virdian

  • Feel

  • Better You

  • Global healing

  • Designs for health

  • Thorne research

  • Solgar

  • Ancient minerals

  • British supplements



Keris Marsden
Previous

Menopause Masterclass: Supplements
Next

Do this before expensive hormone tests