Nutritional Spotlight: Magnesium

Magnesium plays a role in so many processes throughout the body. It supports energy production, helps manage blood pressure, metabolism of blood sugar, strong bones, improve mood, digestion, regularity, and of course we all know helps with muscle cramps.

Symptoms that are associated with magnesium deficiency can be loss of appetite, nausea,  fatigue and muscle weakness, feelings of pins and needles, muscle spasms, restlessness, high blood pressure and even migraines. In extreme cases of magnesium deficiency, you can have irregular heart rhythms.

So, how do you become deficient in magnesium, besides not getting enough in your diet? Often it is due to poor absorption of the magnesium that you are taking in. If you have digestive problems like Crohn’s disease, you don’t absorb nutrients. Long-term use of diuretics can also cause magnesium deficiency. Other medication’s like the famous in “purple pill“ for acid reflux blocks absorption of tons of nutrients.

Food sources of magnesium are pumpkin seeds, one of my all-time favorite health foods, Chia, seeds, Brazil, nuts, almonds, spinach, cashews, black beans, avocado, and brown rice.

Reference ranges for blood work show magnesium at a higher level of normal to be around 2.0. However, for optimal function is recommended to get magnesium level around 2.7, especially if you have high blood pressure, can’t sleep and experiencing leg cramps at night for an unknown reason.  If you’re unable to increase your level of magnesium to about 2.7 with food resources, there are other ways to get magnesium. Magnesium is very good for helping you to relax, which is why I typically recommend this at bedtime. If you’re using a magnesium spray or lotion, apply a small amount to the soles of the feet and lower legs. If you are using a supplement form, typically 250 to 500 mg of magnesium glycolate will do the trick.

Magnesium replacement comes in many forms.

Magnesium glycinate is simply magnesium and glycine, which is an amino acid, having very minimal side effects and can be used at higher doses for this reason.

Magnesium citrate is one that you want to be careful with, because that is what we use as a laxative. You’ll find it in most pharmacies and over-the-counter medication aisles in a liquid form. If by chance you do need some thing to help you with constipation, drinking a half a bottle of this chilled may be helpful.

Magnesium sulfate is also better known as Epsom salts. Epson salts are used in bathing and foot soaks and well absorbed. magnesium oxide is typically available and over-the-counter agents for antacids and heartburn.

Magnesium oxide, however, can increase the risk of kidney stones and should be used with caution if you have a history of kidney stones.

In summary, magnesium is fantastic for improving your sleep, helping with muscle aches and cramps, can even help with vitamin D, absorption, migraines, and blood pressure. If you were taking a supplement, I recommend you take it at night, whether in a pill form, or as a topical lotion or spray. if you are trying to avoid the extra supplements and just get an overall good diet, the best sources are pumpkin seeds, Chia seeds, and other nuts, as well as spinach.

You can find all of this information at healthinterventions.net. There are also resources for where to find supplements and lotions for topical use.