What do fatigue, headaches and migraines, anxiety, depression, insomnia, constipation, spasms, and cramps all have in common? They (and many other nagging health issues and more serious conditions) can all be related to sub optimal levels of magnesium in the body.
Magnesium is a mineral that we obtain through our diet and that is involved in more than 300 enzymes systems in the body, including hormone regulation and the production of energy at a cellular level. In other words: almost every biological process in the body relies on magnesium and insufficient levels can cause all kinds of problems.
The unfortunate reality is that many people are suffering from magnesium deficiency. In a podcast I listened to recently Dr. Alan Gaby, past president of the American Holistic Medical Association and author of the book “Nutritional Medicine”, claims that magnesium deficiency is a public health problem and in America alone the health care bill would likely drop by 10 – 15% if all Americans would consume adequate amounts of magnesium.
Magnesium deficiency can be due to a low dietary intake or because your body is depleting magnesium faster than you can replenish it. Stress is a common cause of magnesium depletion as is excess alcohol consumption, caffeine intake or the use of certain medications.
How do we replenish magnesium levels?
We are designed to get nutrients from food and streamlining your diet to increase foods that are high in magnesium is the basic first step. Choose whole, natural and unprocessed foods as these are complete packages of nutrients in perfect balance the way nature intended them to be, a concept also known as food synergy.
Some of the foods that contain high levels of magnesium are dark-green leafy vegetables, nuts and seeds (such as almonds, cashews, pumpkin seeds), kelp, whole grains, fish, black beans, dark chocolate and avocado.
Sometimes, however, it is difficult to obtain adequate nutrients from food alone. It is a well-known fact that many foods these days are less nutrient dense due to soil depletion. Additionally there may be underlying imbalances, metabolic issues or, as I mentioned earlier, high levels of stress that require the need for supplementation. Here is a list of symptoms that may indicate a need to supplement magnesium:
- Depression or poor mood
- Irritability
- Difficulty focusing
- Family history of autism
- Anxiety
- Trouble falling and / or staying asleep
- Muscle twitching
- PMS
- Leg or hand cramps
- Restless leg syndrome
- Heart flutters, skipped beats, or palpitations
- Frequent headaches or migraines
- Trouble swallowing
- Acid reflux
- Sensitivity to loud noises
- Fatigue
- Family history of asthma
- Constipation
- Excess stress
- Family or personal history of kidney stones
- Family or personal history of heart disease or heart failure
- Family or personal history of mitral valve prolapse
- Family or personal history of diabetes
- Low intake of magnesium rich foods
If 3-5 symptoms apply to you, you are considered to be at intermediate risk for magnesium deficiency. If 6 or more symptoms you are at high risk for magnesium deficiency.
Which type of magnesium supplement should you choose?
There are different forms of magnesium supplements available and some are better than others in terms of bio-availability or potential gastro-intestinal side effects.
My 3 top choices for clients are the following:
Magnesium Citrate:
An easily absorbable form of magnesium that can have a mild laxative effect when taken in higher doses (how much is dependent on the individual) as it pulls water into the colon. I like to recommend this to people who tend to have constipation and / or who need support with sleep & mental relaxation, cramps, etc.
Magnesium Glycinate:
This is a highly absorbable form of magnesium that does not generally cause any gastro intestinal symptoms. This is the form of magnesium that I recommend to clients who have regular bowel movements but can use support with sleep, anxiety, cramps, spasms etc.
Epsom Salt (foot)baths:
Epsom salt is magnesium sulfate and by adding it to a warm bath (2 cups in a bath tub) or foot soak (1/2 cup in a small tub) you will absorb magnesium through the skin. It is wonderful to relieve muscle aches and pains or simply to relax at the end of a busy day and promote restful sleep. Add a few drops of lavender essential oil to create your own mini spa treatment!
Some people do not tolerate magnesium supplements in which case they can use a topical form of magnesium (cream, spray or oil), which is also absorbed through the skin and is great for reducing pain, a calming effect, relaxation and encouraging restful sleep.
I hope this was helpful! Do make sure that you are getting enough magnesium as it can potentially make a big difference in your health and wellbeing.
Be Well!
* Magnesium supplements are contra-indicated with renal failure. If you are taking prescription medication, check with your doctor about magnesium supplementation.
