Master Mineral Magnesium
It’s not for nothing that Magnesium earns itself the designation of Master Mineral. It is involved in a myriad of chemical reactions in our body and is needed by our muscles, our nerves, our hearts. It helps regulate blood pressure, it relieves constipation, it helps regulate blood glucose, its a godsend for the sleep deprived and it is beneficial in the treatment of depression and low mood.
Having established that magnesium is an essential and most needed nutrient , we need to differentiate between the various forms of this magical mineral and decide which form will be the most effective. There are many different forms available commercially, some are more popular and affordable than others.
In this form, magnesium is bound to citric acid. It has been extensively researched and found to be highly bio available. This means that our body is able to absorb and utilize it efficiently. It is used primarily for muscle function, helping to reduce cramping. Be warned though, large doses of magnesium citrate will have a laxative effect.
I like Metagenics Mag Citrate. It delivers 300mg of magnesium citrate and 60mg of calcium citrate, providing support for healthy muscle function. Solgar Magnesium Citrate is another great option and is vegan friendly too.
This is the most inexpensive form of magnesium but also the least bio available. It’s is an amazing laxative.
Amipro Magnozone is an oxide from of magnesium. It is a gentle colon cleanser and there is strong evidence that it helps eliminate Candida.
Progast Oxy-Colon Cleanse contains ozonated magnesium oxide which helps with symptoms such as abdominal cramping, bloating and constipation.
This is a very well absorbed form of magnesium and has no laxative properties. Glycine is known to improve sleep quality and magnesium glycinate is a wonderful combination to help with sleep, anxiety and calm a restless mind. It has also been shown to help reduce the intensity of migraines.
The magnesium in Metagenics Mag Glycinate has been formulated to be easily absorbed and is well tolerated by the gut and is not dependent on stomach acid for optimal absorption. It’s incredibly useful as a gentle sleep aid and as a muscle relaxant.
This is the new kid on the block. Research shows that this form of magnesium has great scope in cognitive function enhancement and has been found to lift “brain fog” as it is able to cross the Blood-Brain Barrier. It is useful in the treatment of depression and age related memory loss. It is also said to be efficient at normalizing magnesium levels in people that are magnesium deficient.
It is best taken in the morning as it is quite stimulating.
I often prescribe Metagenics Mag L-Threonate alongside Metagenics Attencia for ADHD treatment and am always amazed at how well patients respond to this combination.
Sfera Advanced Magnesium Complex is an interesting combination of Magnesium Malate and Magnesium Orotate.
Magnesium Orotate is used by our cells to produce DNA and RNA and magnesium malate is wonderful for treating fibromyalgia and chronic fatigue. It is very stimulating so this formulation is best taken early in the day.
Magnesium is also readily available in many of the foods we eat. A half a cup of cooked spinach will provide 80mg of magnesium and a half avocado easily provides 60mg. The best news ever is that 30g of good quality dark chocolate will provide about 60mg of magnesium too!!
Too much of a good thing can be bad though, and while 85% of the population is magnesium deficient and will benefit from magnesium supplementation, there are a group of individuals that need to be cautious when supplementing magnesium. They include the elderly and the very young, anyone with kidney disease, anyone on dialysis and also those with chronic constipation. It is best to get medical advice if you fall into any of these categories.
Visit us in store or browse our stocks online and choose the form of magnesium best suited for your needs.
Yours in Health,
Dr Monique Olivier