Let’s talk about one of my favorite supplements….magnesium! Most people are deficient in this mineral and it is involved in literally hundreds of roles in your body!
Symptoms of a magnesium deficiency:
- leg cramps/restless legs
- headaches
- migraines
- insomnia
- muscle pain
- PMS
- anxiety
- high blood pressure
- fatigue
- constipation
- and more!
There are several different forms of magnesium (chelate, glycinate, citrate, chloride oil, threonate, oroate, oxide). Today I want to talk about magnesium glycinate.
Magnesium glycinate is a calming form of magnesium. A one type of magnesium supplement that is able to increase levels in people who can use more of it. This includes those with anxiety, diabetes, heart issues and pain. Magnesium glycinate consists of the mineral magnesium bound to the amino acid glycine. Considered to be one of the most effective types of magnesium supplement due to is bioavailability. Magnesium glycinate is fast acting, generally well tolerated and unlikely to cause loose stools.
The absorption rate and bioavailability of magnesium supplements differ depending on the kind. Usually types that are chelated and those that dissolve in liquid are better absorbed in the gut than less soluble forms. Magnesium glycinate is a chelated form. This means it tends to be better utilized by the body than other forms that are excreted more easily.
Benefits of magnesium glycinate:
- replenishes the deficiency (if any)
- helps you sleep better
- reduces anxiety
- reduces PMS symptoms (important to take magnesium consistently during your luteal phase)
- promotes muscle health
- helps with migraines
- and more!
Let’s wrap it up:
Magnesium deficiency is very common. Over 300 different functions for the body use magnesium. Therefore, it’s important to be getting adequate amounts. For women, I’ve seen a high quality magnesium supplement help reduce period cramps, headaches, fall asleep better at night, actually get good sleep, reduce restless legs and help with anxiety. There are different forms of magnesium and I highly recommend glycinate as an overall “cover your basics since it is highly absorbable.
Do you currently take magnesium?
It’s important to take a high quality form. If you are looking for one, check out my online supplement dispensary. Here you can get high quality, practitioner grade supplements. The magnesium I personally use is linked under “FAVORITES”.
Side Note:
- For short-term constipation relief, use magnesium citrate.
- This topical magnesium lotion is amazing for restless legs and pain.
Stay tuned…
It’s important to use food as medicine as much as possible, so be sure to check out this post talking about the top food sources of magnesium! Chocolate may or may not be on the list! 😉
Looking for personalized nutrition counseling? Learn more about gut health and my coaching services here!
