Magnesium is an essential mineral for the proper functioning of the human body. Participates in more than 300 metabolic reactions in the body. It works in close association with sodium, potassium, and calcium, so it must remain in balance in the body. About half of the magnesium in the body is found in the bones and teeth, while the rest is found in the muscles, liver, and other soft tissues. It is eliminated by the kidneys.
Magnesium contributes in particular to nerve transmission and muscle relaxation after contraction, which is vital for cardiac function. It is essential for maintaining a regular heart rate, lipid metabolism, as well as for regulating blood sugar and blood pressure. Due to its relaxing action on smooth muscles, dilating in vessels, and normalizing in nerve conduction, magnesium can play an important role in relieving pain associated with PMS, menstruation, and migraines …
Food sources of magnesium
Legumes, seeds, nuts, whole grains, wheat germ, dark green leafy vegetables, and brewer’s yeast are good sources of magnesium. Keep in mind that refining, especially cereals, as well as food processing greatly reduces your content of this precious mineral.
What type should I take?
There are many different forms of magnesium and it can be confusing to know which type is best for your individual situation.
Magnesium orotate and taurate
Both are great for people with various heart problems. They specifically work with heart cells to help them function optimally.
This type is very easily absorbed and can be used in conjunction with other forms to restore optimal levels in the body. It is an excellent type for children and is often in liquid form, making it easy to take.
Magnesium sulfate, which is the type of magnesium found in Epsom salts, is very easily absorbed. A person can bathe with 2 cups of Epsom salts and soak for 30 minutes. This is ideal for people who have digestive problems that could prevent them from absorbing extra magnesium.
This type of magnesium is usually found in the form of a magnesium oil spray. It is also ideal for people who cannot adequately absorb magnesium in supplements due to digestive issues. It can be used in conjunction with oral supplements to help a person rapidly increase their blood levels. Just spray and rub to reap its benefits.
This type will be useful for those who suffer from occasional or chronic constipation as they work to correct other dietary reasons for their constipation. It is not addictive, unlike many other products available on store shelves to help with constipation. Take it at night to produce a good bowel movement in the morning.
None of the types of magnesium mentioned above will cause intestinal intolerance or diarrhea in the person taking them, except magnesium citrate. So, don’t be afraid to take higher doses of the other types to restore optimal levels. There are no documented cases of excessive magnesium intake (1), so you can be sure that taking a supplement is safe.
How much you take will depend on your symptoms and what your blood test says. When you ask your doctor to check your blood level, be sure to ask your doctor to check your RBC magnesium (red blood cell magnesium) and not your serum magnesium. Checking your magnesium RBC will give you a more accurate picture of what’s going on inside your cells instead of just checking your blood level. You could have adequate blood levels and not let anything get into the cells where it needs to be to do its magic.