The Magnitude of Magnesium:
Osteopath Ginelle Kay explains how Magnesium is a mineral that helps over 300 enzyme reactions in the body. It is hugely important for the function of muscles, nerves and for supporting the immune system. Research shows that around 15-20% of the population are magnesium deficient.
Symptoms of magnesium deficiency:
Loss of appetite
Nausea
Fatigue
Muscle twitching/cramps/numbness
Migraine
Abnormal heart rhythm or high blood pressure
Osteoporosis
Magnesium is required to help the activation of vitamin D which is used to absorb calcium into the bones. This makes it a very important mineral in keeping your bones strong and healthy as you get older.
People who are likely to suffer from magnesium deficiency are:
People with gut issues such as crohns or coeliac
Type 2 diabetes
People with alcohol dependence
People who take heartburn medication such as omeprazole
There are many different types of magnesium, this can be confusing when deciding which supplement to take. Please read below to see which type of magnesium could be best for you.
Magnesium threonate- For brain health, memory issues, anxiety and depression
Magnesium Malate-For muscle spasm/cramp, chronic fatigue or restless leg syndrome
Magnesium Taurate- For heart health and blood pressure
Magnesium glycinate- For sleep issues
Magnesium oxide and citrate- For constipation, working locally on the gut
Magnesium sulfate- For inflammatory reduction and weight loss
Magnesium glycinate- This works well for most conditions and is a good broad spectrum option. Alternatively, a magnesium complex can help you get the benefits of several magnesium types.
Do not take more than 1 individual type of magnesium, unless it is in a magnesium complex supplement. The recommended dose is 400 mg per day taken at bedtime or with your evening meal.
Foods that are rich in magnesium:
Cashews and Peanuts
Prunes
Dark chocolate
Avocado
Potato
Brown rice
Chickpeas
Please act safely when taking supplements and ensure you gain advice from your GP.
For more information why not book a free chat with our Osteopath Ginelle or our Nutritionist Deborah. Just call 01763 87 80 87.
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