Magnesium, often hailed as the “forgotten mineral,” plays a vital role in various bodily functions, yet many people are unaware of its significance. It is involved in over 500 processes in the body, but it is the first mineral to be depleted when we are stressed. It is estimated that around 80% of us are magnesium deficient, up to 95% for those with ADHD.
In this blog post, we will explore the different types of magnesium, their functions, the growing issue of magnesium deficiency due to depleted nutrients in the soil, the best practices for magnesium supplementation, and the importance of testing to maintain a balanced mineral intake.
Depleted Nutrients in Soil: The Magnesium Deficiency Culprit
A concerning trend in modern agriculture is the depletion of essential nutrients, including magnesium, from our soil. Industrial farming practices often prioritize crop yield over soil health, leading to diminished mineral content in our produce. This deficiency in soil nutrients has contributed to the increasing prevalence of magnesium deficiency in the population.
Signs and symptoms of magnesium deficiency:
- Chronic fatigue/lack of energy
- Muscle spasms and cramps
- Migraines and headaches
- Blood sugar dysregulation
- Stress and mood issues
Types of Magnesium and Their Functions
1. Magnesium Citrate: This type is known for its high bioavailability and is often used to support digestive health. It can help alleviate constipation and promote regular bowel movements.
2. Magnesium Glycinate: Known for its calming properties, magnesium glycinate is often recommended for managing stress, anxiety, and improving sleep quality.
3. Magnesium Malate: An excellent all-round magnesium that has high bio availability. It supports energy production and is excellent for musculoskeletal pain relief.
4. Magnesium L-Threonate: This form is believed to have a unique ability to cross the blood-brain barrier, potentially improving cognitive function and memory.
5. Magnesium Taurate: Magnesium taurate is known for its cardiovascular benefits and may support heart health and blood pressure regulation.
How and When to Take Magnesium
When supplementing with magnesium, it’s essential to do so mindfully. Here are some guidelines:
- Dosage: Consult with a healthcare professional to determine the right dosage for your specific needs. Magnesium supplements typically range from 200mg to 500mg per day. Bio-individuality matters here, it depends on your stress, exercise, health status and diet.
- Timing: Magnesium supplements can be taken at any time, but some find it helpful to take them in the evening to promote relaxation and better sleep.
- With Food: Magnesium supplements are generally better absorbed when taken with food. However, magnesium citrate may work well on an empty stomach for digestive support.
Testing for Balanced Mineral Intake
One of the most crucial aspects of magnesium supplementation is ensuring it doesn’t disrupt the balance of other minerals in your body, particularly calcium. Imbalanced calcium and magnesium levels can lead to various health issues, including muscle cramps and heart problems.
To maintain this balance, it’s advisable to undergo mineral testing, such as a hair tissue mineral analysis test. This can help you and your healthcare provider determine the appropriate magnesium dosage and ensure it doesn’t interfere with your calcium levels.
Other vitamins and minerals are crucial for magnesium uptake such as vitamin B6, vitamin D and Vitamin D. This is why testing, not guessing is ideal.
Magnesium, a mineral often overlooked, plays a fundamental role in numerous bodily functions. However, the depletion of nutrients in our soil has led to a rising incidence of magnesium deficiency. To reap the benefits of magnesium supplementation while maintaining a balanced mineral intake, it’s crucial to consult with a healthcare professional, choose the right magnesium type for your needs, and consider mineral testing. By paying attention to this essential mineral, we can support our overall health and well-being in an increasingly nutrient-depleted world.