Magnesium and why we need it ?
What is magnesium?
Magnesium is an essential mineral that is vital for functioning of our cardiovascular, nervous systems in addition to playing a crucial role in muscle health, bone health. It also helps regulate our blood pressure and glucose control. Good sources of magnesium in our diet are found in seeds, nuts, leafy green vegetables, beans and fish, poultry and beef and fortified cereals. Unfortunately, it estimated that 60 % and perhaps more are deficient in this mineral. Magnesium deficiency was found in greater than 80% of post menopausal woman with osteoporosis. Low levels are linked to fatigue, sleep disturbance, palpitations, anxiety, low mood, cramps, joint aches and pains.
Studies have shown that supplementing magnesium helps to prevent of muscle cramps, improves mood, migraine headaches, premenstrual syndrome, sleep, bone health, joint pain, heart rhythm irregularity and is linked to cardiovascular diasease. Supplementation is encouraged in patients who are predisposed to extra magnesium losses. These include individuals consuming alcohol, diabetics, chronic diarrhea, malnutrition, inflammatory bowel disease, older adults and those taking certain medications.
Types
There are many different forms of magnesium and they often work in different ways.
Magnesium glycinate absorbs well, important for mood, sleep and muscle health
Magnesium malate help with muscle aches and pains.
Magnesium threonate helps with cognitive function
Magnesium chloride, citrate and oxide forms are good laxatives
Magnesium sulfate normally used in bath salts and in topical applications works well for stress relief.
Magnesium orotate and taurate are great for heart health.
Can you overdose on magnesium?
It is hard to overdose on magnesium obtained in our diet. Our body is designed to eliminate excessive amounts in the urine and smaller amounts in the feces.
Taking in too much magnesium from supplements can occur, although not common. Patients with kidney disease are at higher risk. Always consult a health care provider if concerned and follow supplement guidelines. There are certain medications that magnesium supplements may interact with. Check with your health care provider before taking magnesium supplementation of on cardiac medications, antibiotics and certain diuretics. Often symptoms of high intake include diarrhea, cramping, nausea and muscle weakness.
Final thoughts
Magnesium is an essential macronutrient that is vital to the regulation of many organ functions and systems. Most of us are magnesium deficient, which can lead to wide array of health issues. It is highly encouraged that if you are unable to obtain your daily requirement with diet alone a good magnesium supplement will help.
