Magnesium is a vital nutrient in our body that is very abundant, especially in your bones. It is responsible for several processes such as blood pressure, blood sugar regulation, nerve function, bone formation, and much more. It is essential for maintaining good health and plays a key role in everything from exercise performance to heart and brain function.

The Benefits

• Protein synthesis
• Improves nerve function
• Muscle function and contraction
• Controls blood pressure
• Regulates blood sugar
• Regulates heart rhythm
• Transportation of calcium and potassium
• DNA synthesis
• Glutathione synthesis
• Bone development

You can get Magnesium from your diet or through supplementation. The following are foods high in Magnesium:

Magnesium Rich Foods

• Pumpkin & Chia Seeds
• Avocados
• Spinach
• Almonds
• Cashews
• Black beans
• Edamame
• Peanut butter
• Brown rice
• Salmon
• Halibut 

There are at least 11 different types of Magnesium that may be taken in supplement form. You can determine the type and dosage you need from talking with your doctor and through blood testing.

Types of Magnesium

• Magnesium Citrate. Used for constipation
• Magnesium oxide. Another form used for constipation typically found in powder form
• Magnesium Aspartate. One of the most easily absorbed forms.
• Magnesium Chloride. Usually used in foot bath
• Magnesium Lactate. Your digestive system can absorb more easily if you are having troubles with digestion.
• Magnesium Malate. Often prescribed for chronic fatigue, and fibromyalgia, helping to reduce pain and soreness.
• Magnesium L-Threonate. Absorbed readily and may significantly increase levels in the brain cells
• Magnesium Taurate. Used for regulating blood sugar
• Magnesium Sulfate. Reduces hypertension
• Magnesium Glycinate used for sleep, stress, and sometimes to treat inflammation and diabetic conditions.

Several medications including diuretics and proton-pump inhibitors can cause magnesium loss. Magnesium and drugs use the same transport and metabolism pathways in the body for their intestinal absorption, metabolism, and elimination. This means that when one or more drug is taken, there is always a potential risk of interaction with the magnesium status.

Medications That Cause Magnesium Depletion

• Anti virals
• Blood pressure medications. The kidneys filter magnesium, if everything is working as it should be, 95% is absorbed and 5% excreted. Diuretics inhibit magnesium absorption in the kidneys, which can cause depletion in both the long end and short term. Important to replace the magnesium for these drugs as it will begin to affect the heart muscle.
• Corticosteroids
• Antibiotics
• Hormone replacement
• Acid blockers
• Anti-rheumatics
• Cardiac glycosides
• Immuno suppressants

Symptoms of Magnesium Deficiency

Researchers say about half of the U.S. population doesn’t get enough of this body-boosting nutrient.

For a lot of people, the effects of low magnesium, or magnesium deficiency, are mild and maybe not even noticeable. For others, it can be seriously detrimental to their well-being. The following is a list of symptoms of low magnesium:

• Irritability
• Sleep problems
• Fatigue
• Poor memory
• Neck pain
• Muscle cramps and spasms
• Restless legs
• Constipation

We recommend getting Magnesium by eating a healthy diet filled with a wide variety of foods. Without a Magnesium rich diet, it can be difficult to maintain your levels without supplementation. Talk to your health care provider to determine the type and dosing most beneficial for you and your health!

Make an appointment today at Science Based Wellness and let us put you on the road to better health!