Magnesium

Magnesium plays a role in over 300 different biochemical reactions in the body, contributing to functions like muscle and nerve function, blood sugar regulation, blood pressure control, bone health, protein synthesis, and maintaining a steady heartbeat; essentially impacting many aspects of overall health including energy production, mental health, and digestion.

There are 7 Different Magnesium supplements available. They are listed with the name and their function below:

• Taurate: heart and blood pressure

• Threonate: brain and memory

• Glycinate: relaxation and sleep

• Citrate: constipation

• Lactate: digestion

• Malate: energy and fatigue

• Chloride: blood sugar and digestion

• Orotate: heart

• Sulfate: muscle soreness

How Much To Take:

The recommended daily allowance (RDA) of magnesium ranges from 270-400 milligrams per day for adults and teens, depending on sex and age. Men typically need more, and it’s also important to get more magnesium when pregnant to support fetal development.
You can’t overdose on magnesium from dietary sources, but a high amount of magnesium in supplement form would be somewhere over 400 milligrams per day. It’s a good idea to talk to a provider for medical advice specific to your situation to avoid taking too much.

Signs your body is begging you for Magnesium

Headaches, dizziness, confusion, persistent under eye twitch, anxiety, nervousness, jumpiness, heart palpitations, breast tenderness, tingling in hands and feet, gastrointestinal complications, PMS, hormone imbalances, premenstrual fluid retention, muscle cramping, body odor.

Magnesium helps regulate cortisol in the body to reduce the effect of stress on the brain. When you have a deficiency, inflammation in the brain stem can occur causing headaches, migraine, memory issues and more!

Magnesium calms the nervous system and reduces the activity of the hypothalamic pituitary adrenal axis. The result is less anxiety and lower levels of the stress hormone known as cortisol and a deficiency obviously means more anxiety and more cortisol.

Magnesium affects how and when electricity travels through the heart and magnesium deficiency leads to heart palpitations, or the sensation that your heart is beating out of sync.

Magnesium plays a vital role in nerve impulses in the body and deficiency leads to numbness or tingling sensations (“pins and needles”) in your extremities.

Magnesium plays a vital role in maintaining proper gut motility and facilitating the contractions that move food through your digestive tract. Low magnesium levels disrupt those processes leading to constipation, bloating, irregular bowel movements, nausea and even vomiting.

Magnesium deficiency leads to elevated cortisol and when your cortisol is elevated chronically, many of your metabolic and hormonal processes become disrupted.
When we are magnesium deficient more calcium is released into the nerve cells which overexcites and hyper stimulates the muscle nerves leading to cramping.

When you’re deficient in magnesium, your body’s ability to break down sweat into different compounds can get thrown off. That means that instead of just breaking down into water and carbon dioxide, some of the compounds in sweat can form sulfur compounds that smell like rotten eggs or garlic.

Magnesium plays an important role in brain function and mood, and may help with mental health conditions:
Stress response: Magnesium can help manage the body's stress response system and cortisol levels. Low magnesium levels can increase stress, and high stress levels can lower magnesium.



Depression: Magnesium may be useful in treating depression. Low magnesium levels have been correlated with decreased serotonin levels.

Other mental health conditions: Magnesium may help with anxiety disorders, mood disorders, postpartum depression, addiction, and ADHD.

Quality Sources Of Magnesium

Thankfully, it’s not hard to raise your levels of magnesium.
There are plenty of delicious food sources of magnesium to try:

• Pumpkin seeds
• Avocados
• Dark chocolate
• Almonds
• Leafy vegetables
• Whole grains
• Legumes like black beans
• Nuts like cashews
• Chia seeds
• Wild-caught salmon

However, if you have a magnesium deficiency or are looking to really target one of these health problems, supplementation might be necessary along with dietary changes. A functional medicine doctor can run labs to help you determine if you are deficient and which forms of magnesium to consider.

While you can get magnesium supplements like magnesium oxide and magnesium glycinate at most health food stores, the absorption rate is pretty poor. Plus, there are often a lot of unnecessary added ingredients that aren’t doing your health any favors.

High quality magnesium supplements
https://shop.drwillcole.com/products/the-magnesium?selling_plan=3840442617

https://bioptimizers.com/shop/products/magnesium-breakthrough

https://justingredients.us/products/magnesium-complex