ou could be deficient in magnesium. In fact, many Americans are deficient. It is one of the most common mineral deficiencies. This is why I very commonly prescribe magnesium to my patients as a part of their initial naturopathic medical treatment plan.

Magnesium is absolutely essential for a healthy body. It is used in literally HUNDREDS of body processes and EVERY cell in your body is dependent upon it in order to function properly. You need magnesium for healthy energy production, heart function, brain function, bone formation and so on. These are crucial things. Here are just a few of common symptoms of magnesium deficiency.

5 Interesting Classic Symptoms of Magnesium Deficiency:

  1. Muscle cramps - including leg cramps, menstrual cramps, headaches
  2. Ticklishness
  3. Anxiousness or sensitivity in crowds of people
  4. Strong chocolate cravings
  5. Fatigue

So NOW WHAT? You know you need MORE magnesium. Maybe you decide to go and buy a magnesium supplement, but which one is the best one, right? All magnesiums are bound to a carrier substance. There’s magnesium citrate, malate, glycinate, oxide, orotate, chloride, lactate, sulfate, carbonate, threonate, taurate, aspartate, arginate, etc. Which one should you get?


Improving your nutrition is always important for ensuring good vitamin and mineral status. So make sure you eat enough foods that are high in magnesium, such as: beans, nuts, seeds, tofu, green leafy vegetables, whole grains. However, with our hard-working culture and fast-paced lifestyle; it still may be hard to get enough magnesium in your diet to keep up with the extreme demands of your body.


While individual needs may vary, 300 to 400mg a day is a reasonable magnesium dosage for the average adult. And some people may need up to 500 to 1000mg or more. Your Cheat Sheet

for Getting the Right Type of Magnesium

FOR WHOLE BODY SUPPORT:

Magnesium citrate

  • commonly available
  • well absorbed
  • for general whole-body symptoms of magnesium deficiency
  • gentle laxative effect for constipation
     

Magnesium glycinate

  • highly absorbable
  • better absorbed than magnesium citrate
  • bound to the amino acid glycine - which calms, reduces stress, and aids sleep


FOR ATHLETIC PERFORMANCE:

Magnesium orotate

  • highly absorbable
  • for general whole-body symptoms of magnesium deficiency
  • especially good for energy production and heart function 

FOR HEART FUNCTION:

Magnesium chloride

  • especially good for healthy heart function


FOR BALANCING BLOOD SUGAR:

Magnesium taurate -

  • well-absorbed all the way into cells
  • good for heart function
  • lowers blood pressure
  • balances blood sugar
  • calming
  • very gentle on digestion, has very little laxative effect if you are looking to avoid that


FOR BLOOD CIRCULATION:

Magnesium arginate

  • best for boosting blood flow because bound to the amino acid arginine - which dilates blood vessels and increases circulation


FOR BRAIN SUPPORT:

Magnesium threonate

  • highly absorbed into the brain so great for calming, aiding sleep, lowering anxiety and/or depression, and boosting memory
  • highly absorbed into the mitochondria also ( Mercola?)


FOR PAIN:

Magnesium malate

  • especially good if pain and fatigue are your main symptoms


Magnesium sulfate

  • for headaches and other aches/ pains
  • also available to use topically (aka epsom salt baths)


FOR DIGESTIVE ISSUES:

Magnesium oxide

  • a very strong laxative if constipation is your main concern
  • not well absorbed into the body, so not very useful beyond the digestive system


Magnesium carbonate

  • may be useful for heartburn or upset stomach
  • not well absorbed into the body, so not very useful beyond the digestive system

I DON’T GENERALLY RECOMMEND:

Magnesium aspartate

  • I generally don’t recommend it. Aspartate is an excitotoxin and high levels of it can create problems.


Magnesium lactate

  • I generally don’t recommend it. Lactate can be bad for the body in high amounts. It is similar to lactic acid and can build up in the body and alter your body pH.

 
I hope this helps you in identifying if magnesium may be right for you and if so, knowing which type to buy, so you can be healthy and fantastic.

You can shop at my medicinary for some of my favorite magnesiums here:
https://wellevate.me/drsarahmurphy

Caution
Please consult with your doctor first, especially if you have any heart or kidney conditions or are taking any medications. And be careful not to overdo it - signs of magnesium overdose include diarrhea, nausea, vomiting, irregular breathing, muscle weakness, lethargy, and retention of urine. If you need more health support or would like to consult with me, come visit me at my clinic, Zuma Wellness. I’m here for you.

References:
https://ods.od.nih.gov/factsheets/Magnesium-Consumer/
https://medlineplus.gov/ency/article/002423.htm
https://blog.designsforhealth.com/node/618
https://www.healthline.com/nutrition/magnesium-types#The-bottom-line

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