I will often suggest to my patients with tight muscles or those sleeping poorly that they try a magnesium supplement, as there is great evidence of the health benefits for our muscles and bones.
What is Magnesium?
- Magnesium was first discovered outside the Greek city Magnesia.
- It is the ninth most abundant element in the universe.
- It is one of the six vital minerals for body function, present in nearly every cell of your body.
- It has been used in water at the famous Epsom Spring in England since the 1600’s as a popular health remedy.
Where is it located in the body?
- 60% of the magnesium in your body is found in bones and teeth.
- 30% in the muscles.
- 1% in the blood, and the remainder in the heart and liver.
- Magnesium is absorbed by the small intestine, although, only 20-50% of magnesium intake is actually absorbed.
What does Magnesium do?
Magnesium is involved in over 300 enzymatic reactions. It helps to improve:
- Contraction and relaxation of muscles
- Prevention of cramps
- Regulation of bone renewal
- Absorption of vitamin D and calcium
- Glucose metabolism- and control blood sugar levels
- Regulation of melatonin- improving sleep quality.
Symptoms when Magnesium levels are low:
When your Magnesium levels are low, you may experience some or all of the following:
- Muscle twitches and cramps
- Muscle weakness
- Pins and needles
- Nausea or vomiting
- Migraines
- Poor sleep
Factors that cause low levels of Magnesium:
- Vitamin D deficiency
- Caffeine and alcohol
- Certain Pesticides
- Certain prescription drugs - always speak to your pharmacist
- Overdosage of zinc supplements
Magnesium food sources:
- Green leafy vegetables: kale, spinach, silverbeet
- Fruit: banana, avocado
- Nuts/seeds: almonds, cashews, pumpkin seeds, chia seeds, sunflower seeds
- Grains: oats, brown rice, quinoa
- Soy: tofu, soy milk
- Fatty fish: salmon, mackerel, halibut
Magnesium supplements:
There are many types of magnesium supplements. The two most favoured ones are:
- Magnesium glycinate - most bioavailable and easily absorbed, least likely to induce diarrhoea, good choice for long term supplement.
- Magnesium citrate - bioavailable and easily absorbed, but may affect bowel movements.
Additionally, you can try Epsom bath salts, Magnesium creams and oils – which are absorbed in small amounts through the skin.
Side effects of excess Magnesium:
Excess magnesium is eliminated by your body, but side effects include loose stools and upset stomach. If you have a kidney disorder or use blood pressure medications you must check with your pharmacist or practitioner prior to taking Magnesium.
At CHH, we offer a range of Magnesium products that may be able to help you reduce your musculoskeletal symptoms.
Please feel free to chat to one of our practitioners today to find out more.
References
- Aydin, H.; Short-term Oral Magnesium Supplementation Suppresses Bone Turnover in Postmenopausal Osteoporotic Women; National Center for Biotechnology Information
- Ayuk, J.; Contemporary View of the Clinical Relevance of Magnesium Homeostasis; Sage Journals https://www.healthdirect.gov.a...
- Rayman, R. (2018) What Does Magnesium do for your body, https://www.healthline.com/nut...
- Shaefer, A. (2017) Can you overdose on magnesium?, Healthline, https://www.healthline.com/health/food-nutrition/magnesium-overdose-whats-the-likelihood
- Sheldon, L. (2017) Muscle pain and fatigue when taking magnesium, LiveStrong, https://www.livestrong.com/art...
- Spritzler, F. (2018) 10 evidence based health benefits of magnesium, https://www.healthline.com/nut....
- Reno AM, Green M, Killen LG, OʼNeal EK, Pritchett K, Hanson Z. Effects of Magnesium Supplementation on Muscle Soreness and Performance. J Strength Cond Res. 2020 Oct