Magnesium – 9 Health Benefits

Magnesium Can Help to get a Good Night's Sleep
Get a Good Night’s Sleep

Magnesium is not something that I have thought or talked about a lot.  Not until a friend was having some health issues.  Sure enough, when she began taking this type of supplement, her problems disappeared.

9 Benefits of Magnesium

Is this something that could help you?  Here are some benefits:

  • Helps Increase Energy.
  • Treats Insomnia and Helps You Fall Asleep.
  • Helps with Digestion by Relieving Constipation.
  • Relieves Muscle Aches and Spasms.
  • Regulates Levels of Calcium, Potassium and Sodium.
  • Important for Heart Health.
  • Prevents Migraine Headaches.
  • Calms Nerves and Anxiety.

I enjoy researching and offering quick health tips, because there is new and relevant information being offered constantly.  Not all are worth taking the time to investigate and some definitely are.

I did know about sleep and the combination with calcium but the rest was new to me.  I recently learned that it helps to relieve muscle aches.

Doctors Research

Well known Dr. Josh Axe says: ” A magnesium deficiency is one of the leading nutrient deficiencies in adults with an estimated 80 percent being deficient in this vital mineral…….  one of the most crucial to overall health. It’s actually involved in over 300 biochemical functions in the body, such as regulating heartbeat rhythms and helping neurotransmitter functions.”

What Health Canada Says

According to Health Canada, nearly half of Canadians are deficient in magnesium and this can lead to restless legs, muscle cramps, migraines, fatigue, anxiety and insomnia, just to name a few.

Want More Relaxation?

Magnesium Epsom Salts
Take a Bath with Epsom alts

And Dr. Mark Hyman says: “Think of magnesium as the relaxation mineral. Anything that is tight, irritable, crampy, and stiff — whether it is a body part or an even a mood — is a sign of magnesium deficiency.”  Be sure to take an epsom salt bath….soothes and relaxes!

Here’s the different types of Magnesium by Amy Neuzil, ND*

Magnesium Oxide

Magnesium Oxide (MgO) is simply bonded to oxygen, which is obviously also something your body needs so there is nothing unnecessary in the product. The oxygen is useable by your body but will not strongly affect the way you feel taking the Mg. This is the least absorbed form, but also has one of the highest percentages of elemental magnesium per dose so it still may be the  highest absorbed dose per mg. This is a great general purpose magnesium if really Mg is all you need.  It makes a simple muscle relaxer, nerve tonic and laxative if you take a high dose.

Magnesium Citrate

This is one of the most common forms of Mg on the commercial market. This is Mg bonded to citric acid, which increases the rate of absorption. Citrate is a larger molecule than the simple oxygen of oxide, so there is less magnesium by weight than in the oxide form. This is the most commonly used form in laxative preparations.

Magnesium Glycinate and Magnesium Amino Acid Chelate

In this form, Mg is bonded to the amino acid glycine. Glycine is a large molecule so there is less magnesium by weight, but the glycine itself is a relaxing neurotransmitter and so enhances magnesium’s natural relaxation properties. This could be the best form if you’re using it for mental calm and relaxation. Magnesium amino acid chelate is usually bonded to a variety of amino acids, which are all larger molecules. In this form there is less magnesium by weight but the individual amino acids could all be beneficial for different things. Every formula is different so if you need both Mg and a particular amino acid, then this could be the way to go.

Magnesium Taurate

This is a less common form, and is typically taken for cardiac conditions and heart function in general. Magnesium helps the heart muscle relax, as well as the blood vessels that feed the heart to open and deliver more blood to the heart tissue itself. Taurine is an amino acid that is known to feed cardiac muscle and enhance the quality of contractions of the heart so if you’re taking Mg for heart function this is probably the best form for you. Again, taurine is a larger molecule so there is a lower Mg by weight.

Magnesium Sulphate and Magnesium Chloride

These forms are both typically used topically, although there are some oral preparations as well. Mg sulphate is best known as Epsom salts. If you’ve taken this internally you know it tastes horrible and has a very strong laxative effect, but when used in a bath or soak it is extremely relaxing to the muscles and can ease aches and pains. Epsom salts baths can also help to lower high blood pressure and reduce stress levels. Magnesium chloride is more common in the lotion, gel and oil preparations that can be used topically for muscle cramps and relaxation.

Generally magnesium is one of those universally necessary elements that needs to be in your body for proper function, no matter what. Great dietary sources include coffee, tea, chocolate, spices, nuts and, of course, green vegetables with chlorophyll. Good body stores of magnesium will improve your health, mood and general functioning so finding the best kind of magnesium for you is tremendously important.

(Addendum, Friday, May 29, 2015)

Magnesium L-threonate A newer player on the magnesium front is magnesium threonate, or magnesium L-threonate. This form effectively crosses the blood brain barrier and so has recently been studied for uses such as patients with Alzheimer’s disease and other forms of cognitive decline.  A recent research study published in the medical journal Neuron showed that magnesium threonate creates improvement in learning abilities, working memory and both short and long term memory.  Additionally it has the same benefits as any other magnesium including enhancing sleep quality.

Magnesium Rich Foods

Magnesium is found in such foods as green leafy vegetables, avocados, bananas, melon, legumes, nuts, seeds and certain whole grains. A good rule of thumb is that if a food contains dietary fiber, it also probably provides magnesium.

Here are the top 12 foods high in magnesium (percentages based on the RDA for adult women of 320 milligrams/day):

Spinach: 1 cup cooked: 157 milligrams (49 percent)

  1. Swiss Chard: 1 cup cooked: 150 milligrams (47 percent)
  2. Black Beans: 1 cup cooked: 120 milligrams (37 percent)
  3. Mung Beans: 1 cup cooked: 97 milligrams (30 percent)
  4. Almonds: ¼ cup: 97 milligrams (30 percent)
  5. Cashews: ¼ cup: 91 milligrams (28 percent)
  6. Potatoes: 1 large: 85 milligrams (26 percent)
  7. Pumpkin Seeds: 1/4 cup: 42 milligrams (13 percent)
  8. Avocado: 1 raw: 39 milligrams (12 percent)
  9. Bananas: 1 banana: 37 milligrams (11 percent)
  10. Broccoli: 1 cup cooked: 32 milligrams (10 percent)
  11. Brussels Sprouts: 1 cup cooked: 32 milligrams (10 percent)

A Recipe Rich In Magnesium

Spinach Saute

2 tablespoons olive oil

2 cloves garlic, crushed

1 cup sliced mushrooms

1 package (10 ounces) frozen chopped spinach, thawed and

squeezed dry….I prefer fresh spinach.

1/2 cup grape tomatoes, halved

Place the oil and garlic in a cold skillet over medium heat for 2 minutes, or until the garlic is soft. Add the mushrooms and cook, stirring occasionally, for 5 minutes, or until the mushrooms release their liquid. Stir in the spinach and tomatoes and heat through.

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Wynter and Bob

 

 

 

 

 

 

 

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