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Too Many Magnesiums?~ FYI

Updated: Oct 17, 2019

Hey there. I get this question a lot: Which form of magnesium should I buy and how much should I take? Per the normal boring response: It varies. The variables are:

- What your health issue/concern/goal is.

- Who you are, as far as blood type, weight, genetics, sensitivities, etc.


So, with that, let's look at the basics of magnesium supplements. If I get feedback & questions on this post, I can do a part 2 that addresses more specifics:


  • TOP SIGNS OF DEFICIENCY

Muscle cramps (i.e. charlie horses)

Hypertension

Headaches

Sleep issues (i.e. insomnia)

Tense, tight, sore muscles

Weak bones, thinning bones (i.e. osteopenia or osteoporosis)

Constipation


  • TOP BENEFITS OF MAGNESIUM

Relaxes muscles, relaxes blood vessels, lowers blood pressure, helps build strong bones (working with calcium), improves sugar balance, promotes calming and sleep, stabilizes anxiety, encourages digestion.


  • TOP FOOD SOURCES

Spinach

Pumpkin seeds

Yogurt or kefir

Almonds

Black Beans

Avocados

Figs

Dark chocolate

Bananas


  • MAGNESIUM TYPES

*Chloride- Encourages sleep, digestion, bone health and a  sense of calm. Supplementing with this form in higher doses may cause diarrhea.

*Sulfate- Think Epsom Salts, therapeutic in baths. Also known for its laxative effect.

*Citrate- Alleviates constipation and acid indigestion.

*Oxide- This form is found in some cleansing supplements, as well as Milk of Magnesia. So, you guessed it... It moves things along & out quite aggressively (improves digestion)!

*Glycinate- Supports muscle relaxation.

*Chelate- Helps in the development and maintenance of healthy bones and teeth.

*Malate- A more gentle form of magnesium. Often recommended for people suffering from fatigue and/or fibromyalgia.

*L-threonate- Supports cognitive function and improves memory. I really like (and take) Life Extension Neuro-Mag™ Magnesium L-Threonate. Find at:

http://www.kqzyfj.com/click-8855512-13453131?url=https%3A%2F%2Fwww.vitacost.com%2Flife-extension-neuro-mag-magnesium-l-threonate-90-vegetarian-capsules%3Fcsrc%3DGPF-737870160397&cjsku=737870160397


  • SUPPLEMENT NOTES

- Try a combination Magnesium supplement (a complex), if you think more than one form fits your needs. Example: Doctor's Best High Absorption Magnesium, find here:

http://www.tqlkg.com/image-8855512-13453131?imgurl=https%3A%2F%2Fwww.vitacost.com%2Fproductfeed%2F753950000872.jpg

- Start with 250 mg per day. Take in the evening. Some people work their way up to 500 to 1,000 mg per day.

- You may be taking too much if your digestive system becomes over active.


Magnesium thoughts?


In Grace,

Cara


#magnesium

#supplements

#constipation

#muscles

#digestion

#cramps

#tension


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