Magnesium is a very important mineral for the body. It helps to regulate cellular and organ function, and is a cofactor in over 300 different biochemical processes. The question becomes whether you are getting enough?
Statistics from Health Canada and the USDA show that in Canada 43% of adults, and in the United States 68% of adults, are not consuming enough magnesium each day. What I find interesting is that at the Rio summit in 1992 – the United Nations Conference on Environment and Development – it was reported that U.S. and Canadian agricultural soil was missing 85% of its original mineral content. That means we are no longer getting the essential minerals from fresh vegetables we used to.
If you develop a magnesium deficiency, it is suggested that supplementation is needed, seeing as eating magnesium rich foods does not solve the problem.
But what foods include magnesium?
- Dark leafy greens
- Fish
- Legumes
- Nuts
There are numerous different symptoms associated with magnesium deficiency. Magnesium is needed for so many biochemical processes in our bodies!
Symptoms can include:
- Headaches and migraines
- Sleep issues – poor quality and/or insomnia
- Restless legs, muscle spasms, cramps and twitching
- Fatigue and/or low energy
- Stress, nervousness, anxiety
- Panic attacks
- Depression and/or irritability
- Constipation, indigestion and/or acid reflux
- Abnormal heart rhythm and palpitations
- Sugar cravings
- Weight gain
- Chronic neck and/or back pain
- Stiff and/or sore muscles
- PMS and hormonal imbalances
- Teeth grinding
If your body is missing the full supply of magnesium it needs, then there are over 300 physiological processes missing a link. Science has shown connections between several health conditions and magnesium deficiency such as:
- Migraines
- Anxiety
- Depression
- Stress
- Insomnia and sleep issues
- Asthma
- High blood pressure
- High cholesterol
- Diabetes
- Chronic Fatigue Syndrome
- Metabolic Syndrome
- Fibromyalgia
- Chronic Inflammation
- Decreased physical activity and performance
- Spasms and cramps
- Memory issues
- Cancer
- Osteoporosis
- Atherosclerosis
- Stroke
So what magnesium supplement should you take? There are so many supplements on shelves at the health food store, grocery store, pharmacy, online stores, supplement stores, Amazon, etc. So how do you know what to get? It is overwhelming! Then there are powders, tablets, capsules, gummies and liquids for supplements.
For magnesium supplements, there are different salts used. There is more than one type of magnesium salt on the market. What do you get?
Consider organic and inorganic magnesium salts. Inorganic salts are taken from earth and rock sources. While organic salts are created in a laboratory by combining an inorganic salt with either an acid or an amino acid (protein).
Research has shown that the body has issues with absorption of inorganic salts when taken orally. That is why organic salts are manufactured, so it helps to increase absorbability, solubility, and bioavailability.
Inorganic magnesium salts commonly used in supplements: Mg chloride, Mg sulfate, Mg carbonate and Mg oxide.
Organic magnesium salts commonly used in supplements: Mg citrate, Mg gluconate, Mg malate, Mg orotate, Mg ascorbate, Mg lactate, Mg fumerate. These supplements contain an acid.
The magnesium salts used in supplements that are organic and use an amino acid (protein): Mg glycinate, Mg taurate, Mg pidolate, Mg aspartate, Mg theronate, Mg glutamate.
When choosing a supplement, I always defer to a health professional that understands nutrition and supplementation. However, I would suggest an organic form of magnesium that is easier to absorb. I personally love the supplement Natural CALM. It is an organic Mg citrate in powder form, and has some awesome flavour options!
Do your homework and check out what options there are online or in supplement stores. See what testimonials there are for the product before buying. How happy are people on this product and did they get results they were seeking?
“Seek and you shall find.”
