Magnesium

What You Need Practically

Magnesium changed my life!

I will explain. For 19 years of my life, I suffered with a chronic pain condition that only worsened over time. One of the biggest shifts in reversing my personal suffering came with adding a good magnesium supplement at night. Keep reading to hear the benefits of magnesium here:

Magnesium helps regulate heart rhythm by acting as a natural calcium blocker, ensuring that calcium enters heart cells in a controlled manner, preventing abnormal heartbeats and reducing the risk of arrhythmias. It aids in the relaxation and contraction of the heart, ensuring efficient pumping of blood throughout the body.

Adequate magnesium levels help maintain healthy blood pressure. It relaxes blood vessels, which can lower blood pressure and reduce the strain on the heart. This is particularly important for preventing hypertension.

Magnesium helps balance other electrolytes, such as potassium and sodium, which are crucial for maintaining normal heart function and fluid balance. Disruption in electrolyte balance can lead to heart problems.

Magnesium has anti-inflammatory properties that help reduce inflammation in blood vessels. Chronic inflammation is a known contributor to atherosclerosis, a condition that can lead to heart attacks and strokes. Magnesium helps prevent the formation of arterial plaque by inhibiting the deposition of calcium in the arteries.

Magnesium plays a significant role in managing stress and supporting overall mental health. Magnesium helps regulate neurotransmitters,which send signals throughout the brain and nervous system. It supports the production of serotonin, a neurotransmitter that promotes feelings of well-being and relaxation, helping to reduce stress levels. Magnesium helps regulate cortisol levels, preventing them from becoming excessively high and reducing the physiological impact of stress.

Magnesium helps maintain normal nerve function and reduces the excitability of neurons, promoting a calmer nervous system. This can help reduce anxiety and stress responses. Stress often leads to muscle tension and cramps. Magnesium acts as a natural muscle relaxant, helping to ease tension and prevent muscle cramps, which can be a physical symptom of stress.

Stress can interfere with sleep, and poor sleep can, in turn, exacerbate stress. Magnesium promotes better sleep by regulating neurotransmitters and maintaining healthy levels of the sleep-inducing hormone melatonin, leading to improved stress management.

To manage stress effectively, it's important to ensure adequate magnesium intake through diet. Here are some magnesium-rich foods:

• Leafy green vegetables (e.g., spinach, kale)

• Nuts and seeds (e.g., almonds, pumpkin seeds)

• Whole grains (e.g., brown rice, oats)

• Legumes (e.g., black beans, lentils)

• Fish (e.g., salmon, mackerel)

• Dark chocolate

The recommended daily allowance (RDA) for magnesium varies by age and sex:

• Men: 400-420 mg

• Women: 310-320 mg

• Pregnant women: 350-360

In some cases, dietary intake might not be sufficient, and magnesium supplements can be considered. It's important to consult a healthcare provider before starting any supplements to determine the appropriate dosage and avoid potential interactions with other medications.

The choice of magnesium supplement depends on your specific health needs:

• For general supplementation: Magnesium citrate, glycinate, or malate.

• For constipation relief: Magnesium citrate or oxide.

• For anxiety and sleep: Magnesium glycinate or taurate.

• For muscle relaxation and soreness: Magnesium sulfate (Epsom salt) or chloride (topical).

• For cognitive function: Magnesium L-threonate.

Each type of magnesium supplement has unique properties and benefits. It is important to choose the right form based on your specific health goals and needs. Remember supplements are unregulated. Many on the market are FAKE and can further stress your body. Being Board Certified in Holistic Nutrition, I am licensed to help you navigate the waters of supplementation.

For further reading, here are some great links:

https://health.clevelandclinic.org/magnesium-for-heart-palpitations

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3703169/