What magnesium compound do you need?
Not long ago I used to have frequent leg cramps and at times I almost couldn’t sleep as my legs kept twisting involuntarily. Although I was prescribed a muscle relaxant I learned that magnesium deficiencies can cause these kinds of symptoms. Magnesium is one of those minerals that is responsible for many critical biochemical reactions in our body (more than 300), it regulates nerves and muscles functions, glucose levels, and blood pressure. When we don’t get enough of itl we might get headaches, constipation and muscle cramps. Research shows, most of us (almost 50% in North America) don’t get enough of it through a regular diet so we might need to get it in a supplement form.
However, before looking at the different types of supplements, let’s look at which foods contain magnesium. In terms of percentage per daily intake, roasted pumpkin seeds are top of the list, followed by chia seeds, nuts like almond and cashews and leafy greens like spinach and kale, fish like salmon and halibut, but also bananas, and for chocolate lovers, like myself, dark chocolate. Eating any of those foods will help you lower you stress levels.
Roasted pumpkin seeds and chia contain a high % of magnesium.
Like with many supplements, bioavailability - a supplement effectiveness in reaching its goal - is very important, and with magnesium even more so. In fact, magnesium per se is poorly absorbed by our body. Certain kinds of magnesium can aggregate too much water resulting in cramps and diarrhea, like magnesium carbonate, chloride, gluconate and some forms of magnesium oxide.
Each magnesium compound can help solve a specific issue, so make sure you are picking the right one for you. Here is a quick snapshot of highly bioavailable magnesium compounds listed according to their function, to help you make a choice:
If you need help to fall asleep opt for supplements that contain magnesium glycinate. Paired with Gaba, and L-theanine it will also help you stay asleep which - like most of us know - is another game.
After a workout, particularly if intense, you can opt for magnesium malate. It is a muscle relaxant so it’s recommended when your muscles have accumulated too much lactic acid.
If you feel bloated and to help with constipation you should opt for supplements that contain magnesium citrate. It usually comes in a powder form that easily dissolves in water.
If you are stressed, tense and need to relax and decompress at a brain level try magnesium L-threonate. Although more research is needed, early studies have shown how this highly bioavailable magnesium is critical for the nervous system and it improves cognitive function.
If you are mildly constipated you can opt for magnesium oxide which, although generally poorly absorbed, can help treat mild indigestion.
Magnesium can be very helpful for migraines, period and muscle cramps.
Although generally safe to take, magnesium may interact with some medications and put a strain on your kidneys. As usual before taking any supplement make sure to consult your doctor.
Try it and let us know what you think!
