These days, you can find magnesium supplements almost everywhere. Magnesium can be used for many health concerns both orally and topically. With so many different forms and brands of magnesium available, you may have questions, but don’t worry because we have answers.
Why Is Magnesium So Important?
Magnesium is an essential mineral that the body needs to function and can be found in your bones, muscles and brain. It helps regulate nerve impulses, keeps heart rhythms steady (which means you don’t have irregular heartbeats or palpitations), maintains steady muscle contractions, supports bone health, and can help you sleep. However, it’s estimated that up to half the Canadian population may be deficient in this mineral. Low magnesium levels can lead to anxiety, insomnia, high blood pressure and even cardiovascular disease which is why it’s so important to supplement with this important mineral.
Are Magnesium Supplements Safe?
Yes! Magnesium supplements are safe and have been studied for use in conditions ranging from heart disease to migraines. Magnesium supplements can also be used during pregnancy and breastfeeding. However, it’s worth pointing out that people with kidney disease or who are on dialysis may not be able to tolerate magnesium supplements without increasing the risk of serious side effects. Additionally, those who are on prescription medication to treat high blood pressure (ACE inhibitors) will need to speak to their doctors before starting a magnesium regime due to possible drug interactions.
Why Should I Take Magnesium Before Bed?
Magnesium is a natural muscle relaxant and one of the most important minerals in the body. It helps with many things, including:
- Calming your mind and relieving stress
- Relaxing your muscles before bed
- Helping you fall asleep faster and stay asleep longer
The best forms of magnesium for sleep are magnesium citrate and magnesium bis-glycinate. Dosing ranges from 200-400 mg, taken 30 minutes before bed.
Which Magnesium is Best For Constipation?
The best kinds of magnesium for constipation are the least absorbable forms of magnesium, which help to draw water into the bowels to soften stool and make it easier to pass. Try 250 mg of magnesium citrate or magnesium oxide in addition to drinking more water and eating more fibre-rich foods.
Will Magnesium Help With My Muscle Cramps?
Magnesium is a natural muscle relaxant. It has been shown to reduce the cramping that can occur during exercise, including post-exercise cramps and menstrual cramps in women.
Magnesium will not help if you have a medical condition that causes muscle cramps. For example, if you have hypokalemia (low potassium levels), this can cause muscle spasms and pain. In this case, it would be important to work with your doctor on getting your potassium levels back up before using magnesium as an anti-cramp treatment.
Which Form of Magnesium is Best?
This depends on your goals. Here’s a quick breakdown of the top forms of magnesium:
- Magnesium citrate is well absorbed by the body and is best for helping you sleep at night; however, it may cause loose bowels for some people.
- Magnesium bisglycinate is a very well absorbed form of magnesium that is recommended by most practitioners. Because of its chemical structure (this form is bound to glycine, which is an amino acid found in the brain), magnesium bis-glycinate is effective for relieving stress and helping you relax.
- Magnesium threonate is a form of magnesium often used in higher doses to help support memory and the effects of aging on the brain.
- Magnesium sulfate is contained in Epsom salts and can help to relieve muscle tension by absorbing through the skin when added to a bath.
As you can see, magnesium is a supplement that is vital to your overall health. As long as you take the correct form for your health concern, supplementing with magnesium can help with a range of health complaints from constipation to muscle cramps, sleep anxiety and heart and brain health.
Magnesium is generally safe for most people; however, it is worth speaking to a health care practitioner should you be pregnant or breastfeeding, have kidney disease or wish to discuss certain medications that may interact with magnesium supplements. If you have questions, it’s easy to visit a good health food store and speak with a qualified educator to learn about the right magnesium for you.
Where Can I Buy A Trusted Magnesium?
Knowing which brands offer quality supplements that are pure and potent is an important step in shopping for supplements. You want to ensure you’re buying from a trusted brand that will support your health needs. Can Prev Magnesium Bis-Glycinate 200 Gentle is an excellent choice if you’re in the market for this form. It’s gentle on the stomach and is 5 times better absorbed than leading brands. Natural Factors Magnesium Citrate is a top contender for this form of magnesium because it’s clean, naturally derived and comes in a convenient capsule that many find easy to swallow. Lastly, Natural Calm Magnesium Citrate powder is a great choice if you need sleep support. It mixes easily into water and is available in many flavours to keep you from getting tired of the same flavour.
Disclaimer: The information in this article is intended for educational and informational purposes only and should not be considered as a substitute for medical advice. Please consult your practitioner prior to taking herbs or nutritional supplements.