MAGNESIUM
Can it benefit you?
If you’re a client of Level TEN or an avid Instagram follower of our team and coaches, then you may have realized just how often we chat about and recommend Magnesium as a beneficial supplement!
First, let's chat about Magnesium in general and what it does in the body from a physiological standpoint…
Magnesium is involved in over 300 reactions in the body! From regulating muscle and nerve function, blood sugar levels, and blood pressure to making protein, bone, and DNA - magnesium plays a HUGE role in the overall functioning, structure and health of our body!
Basically, it helps to keep our “systems” working optimally. Eating a well rounded, balanced diet consisting of whole, nutrient dense foods is the best place to start in order to add magnesium to your diet!
Some of the best sources of Magnesium include spinach and other dark leafy greens, avocados, pumpkin seeds, nuts like almonds and cashews, and dark chocolate!
However, a lot of the crops produced today are grown in nutrient- depleted soil. Because of soil depletion, crops grown decades ago were much richer in vitamins and minerals than the varieties most of us get today.
(Yes, even organic!)
Supplementing with Magnesium can help fill those gaps in your diet while also providing some relief in other ways as well. From improving bone health, lowering your risk of type 2 diabetes, to period cramp relief and better sleep - Magnesium has so many wonderful benefits. And fortunately, it's relatively inexpensive!
Magnesium comes in several different forms and can be taken using various methods. You can find Magnesium in typical tablet or capsule form as well as gels, powders, and salt baths.
The most “confusing” part about Magnesium are the various forms that line the shelves. While there are SEVERAL different types of magnesium, we're going to focus on the 3 most common ones!
Let's clear any confusion up…
MAGNESIUM CITRATE:
Magnesium citrate is one of the most popular and easily absorbed magnesium supplements. In this form, magnesium is bound to citric acid, a large molecule, so there is a smaller amount of elemental magnesium per capsule.
Some research suggests that magnesium citrate is one of the most bioavailable forms of magnesium, meaning that it’s more easily absorbed in your digestive tract than other types. Though, if taken in excess, it can have a bit of a natural laxative effect, meaning magnesium citrate is a great choice for individuals with occasional constipation or trouble with daily bowel movements.
Furthermore, it's occasionally marketed as a “calming” supplement that can potentially help to relieve symptoms associated with depression and anxiety, but, a bit more research is needed in this area.
Because magnesium citrate is well absorbed, it's a great source of magnesium for improving deficient levels.
MAGNESIUM OXIDE:
Magnesium oxide is one of the least absorbed forms, but because the oxide molecule is small and compact, it delivers one of the highest percentages of elemental magnesium per dose, making it an effective choice for someone who wants to take as few capsules as possible.
Magnesium oxide is often used to relieve digestive complaints like heartburn and constipation due to it's more osmotic (water attracting) nature in the colon.
However, provided that the body doesn’t absorb it well, it isn’t the best choice for those who need to raise their magnesium levels.
MAGNESIUM GLYCINATE:
Magnesium glycinate is a more gentle form of magnesium for individuals who may be sensitive to magnesium oxide or citrate, as it is less likely to cause a laxative effect.
In this form, magnesium is bound to glycine, a non-essential amino acid involved in protein synthesis and transmission of chemical signals in the brain. Glycine is considered a relaxing neurotransmitter and may enhance magnesium’s natural calming properties. As a result, magnesium glycine is often used as a dietary supplement to improve sleep and to help treat a variety of inflammatory conditions.
This could be one of the best types for those who want to improve mental calmness, relaxation and better quality sleep. It may help reduce anxiety, depression, stress, and insomnia. This form of magnesium can be helpful for reducing PMS cramps by decreasing prostaglandins (which causes our uterus to contract so we can shed our uterine lining)!
TLDR: Magnesium is a crucial mineral for the body, playing a role in over 300 enzymatic reactions in the human body. Magnesium can serve beneficial for: cardiovascular health, digestive health, hormonal health, mental health, menstrual health, insulin sensitivity, sleep health, performance, immune health, and so much more! But we'll keep it short and sweet for now.
NOTE: As with any supplement, always check with your doctor for any contraindications with your current medical history and/or medications.
We hope you learned something new! - Courtney Hartmann