Magnesium is one of the most common nutrients I recommend
Magnesium is found in bones, cells and serum of the blood. It is a co-factor for more than 300 enzymes in the body. It is essential for the production of ATP, the body’s main storage form of energy.
In the brain it helps synaptic responses to stress and improves neuroplasticity (the ability of the brain to remodel and heal). In the heart, it helps regulate contraction, improves circulation, reduces blood pressure and helps with vascular tone.
It also helps to:
- Regulate calming neurotransmitters that improve sleep and a sense of well-being.
- Inhibit platelet aggregation (stickiness),
- Promote dilation of the blood vessels and
- Relax smooth muscles (including those in the lungs).
Subclinical magnesium deficiency affects 50-90% of people. Low levels of magnesium contribute to inflammation and oxidative stress and maybe a player in many chronic diseases. Common symptoms of mild to moderate magnesium deficiency includes depression, anxiety, fatigue, insomnia, irritability, muscle cramps and twitches – just to name a few.
Different forms of magnesium maybe more useful for specific conditions.
Magnesium citrate is a common form of magnesium found in many of the over-the-counter powders available on the market. It is especially useful if someone has constipation in addition to other symptoms of deficiency. But if you get loose stool from magnesium then Magnesium Glycinate is a good form for you.
Magnesium threonate (Triple Magnesium, Neuro Mag) is a magnesium salt that has the capacity to cross the blood brain barrier and has been shown to have increased benefits on brain function, sleep and has a calming effect. In a small study done recently, Magnesium threonate improved sleep quality and daytime tolerance to stress, overall mood and energy. Sleep disorders affect over 50 million Americans. Lack of adequate sleep impacts memory, energy, focus, weight and increases risk for heart disease, obesity and dementia.
While Magnesium threonate is more expensive than other forms of magnesium, for neurological disorders, sleep and stress it has a beneficial effect. It is also less likely to cause gastrointestinal effects of other forms of magnesium. I personally find that it helps me focus during the day and keeps my perceived stress down. This enables me to deal with stressful situations with a sense of calm and rationality.
Magnesium carbonate can help with heartburn symptoms. There are no serous side effects from magnesium but if you have end stage kidney disease, myasthenia gravis or hyperparathyroidism you may want to check with your physician before adding higher doses to your supplement. It also may interfere with certain medications.
Dr. Jennifer Means welcomes you for Primary Care for the whole family: Nutrition, IV Therapy, Naturopathy, and Acupuncture. Contact us at 503-641-6400.
