eazy
Well-known member
Do you regularly struggle with low energy, poor sleep, or muscle cramps? It might be a hidden magnesium deficiency.
Get labs to test magnesium levels.
Serum magnesium test: This is the most common blood test and measures the concentration of magnesium in the liquid portion of your blood.
Magnesium red blood cell (RBC) test: This test is considered a more accurate indicator of magnesium deficiency because the majority of the body's magnesium is stored inside cells, including red blood cells.
RDA 400 mg per day.
Things that can lower your magnesium.
1) insulin resistance
2) chronic gut issues (ulcerative colitis, Crohn's disease, leaky gut...)
3) alcohol
4) caffeine
5) exercise/sweating
Magnesium in food
Foods that don't contain phytic acid, which is a molecule that chelates magnesium and prevents you from absorbing it. (grains, beans, nuts, oats)
Foods that don't contain oxalates. (spinach)
Best food sources: avocados, bananas, orange juice (fresh squeezed), milk, mineral water, coconut water, and meat.
Seven types of magnesium
1) Magnesium chloride/sulphate, aka magnesium oil, is a topical solution of magnesium chloride in water, not an actual oil, that is applied to the skin to help increase magnesium levels and for potential benefits like muscle cramp relief, improved sleep, and stress reduction. It is available in spray, lotion, or gel form and is absorbed through the skin, which bypasses the digestive system, unlike oral supplements. No data to show that this actually increases magnesium levels in your body.
2) Magnesium sulfate. Epsom salt (bath) is magnesium sulfate. (No solid evidence to indicate it raises serum magnesium levels.
3) Magnesium threonate. Best used to support cognitive function, it has also been shown to improve sleep quality, especially in the deep/REM sleep stages, as well as enhance mood, energy, alertness, and productivity.
4) Magnesium glycinate is best for improving sleep, reducing anxiety and stress, and providing magnesium to the body without causing digestive issues because it is highly bioavailable and gentle on the stomach. It may also help alleviate muscle soreness, regulate blood sugar levels, and improve mood.
5) Magnesium citrate is not a type of magnesium to take to raise your blood levels of magnesium; it is not very well absorbed. Magnesium citrate acts as a saline laxative. It is used to treat occasional constipation and prepare the bowels for medical procedures such as colonoscopies.
6) Magnesium malate is used to treat many different conditions that magnesium is thought to help, including migraines, chronic pain, and depression.
7) Magnesium taurate combines magnesium with the amino acid taurine, which may protect the cardiovascular system, regulate blood pressure, calm the nervous system, modulate neurotransmitters like GABA to reduce stress and anxiety, and improve sleep quality.
Do you take magnesium? What type? How much? How is it benefiting you?
Get labs to test magnesium levels.
Serum magnesium test: This is the most common blood test and measures the concentration of magnesium in the liquid portion of your blood.
Magnesium red blood cell (RBC) test: This test is considered a more accurate indicator of magnesium deficiency because the majority of the body's magnesium is stored inside cells, including red blood cells.
RDA 400 mg per day.
Things that can lower your magnesium.
1) insulin resistance
2) chronic gut issues (ulcerative colitis, Crohn's disease, leaky gut...)
3) alcohol
4) caffeine
5) exercise/sweating
Magnesium in food
Foods that don't contain phytic acid, which is a molecule that chelates magnesium and prevents you from absorbing it. (grains, beans, nuts, oats)
Foods that don't contain oxalates. (spinach)
Best food sources: avocados, bananas, orange juice (fresh squeezed), milk, mineral water, coconut water, and meat.
Seven types of magnesium
1) Magnesium chloride/sulphate, aka magnesium oil, is a topical solution of magnesium chloride in water, not an actual oil, that is applied to the skin to help increase magnesium levels and for potential benefits like muscle cramp relief, improved sleep, and stress reduction. It is available in spray, lotion, or gel form and is absorbed through the skin, which bypasses the digestive system, unlike oral supplements. No data to show that this actually increases magnesium levels in your body.
2) Magnesium sulfate. Epsom salt (bath) is magnesium sulfate. (No solid evidence to indicate it raises serum magnesium levels.
3) Magnesium threonate. Best used to support cognitive function, it has also been shown to improve sleep quality, especially in the deep/REM sleep stages, as well as enhance mood, energy, alertness, and productivity.
4) Magnesium glycinate is best for improving sleep, reducing anxiety and stress, and providing magnesium to the body without causing digestive issues because it is highly bioavailable and gentle on the stomach. It may also help alleviate muscle soreness, regulate blood sugar levels, and improve mood.
5) Magnesium citrate is not a type of magnesium to take to raise your blood levels of magnesium; it is not very well absorbed. Magnesium citrate acts as a saline laxative. It is used to treat occasional constipation and prepare the bowels for medical procedures such as colonoscopies.
6) Magnesium malate is used to treat many different conditions that magnesium is thought to help, including migraines, chronic pain, and depression.
7) Magnesium taurate combines magnesium with the amino acid taurine, which may protect the cardiovascular system, regulate blood pressure, calm the nervous system, modulate neurotransmitters like GABA to reduce stress and anxiety, and improve sleep quality.
Do you take magnesium? What type? How much? How is it benefiting you?
