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Being the fourth most plentiful mineral that you have, magnesium is critical for many functions. Magnesium is a part of over 300 metabolic reactions that occur that are necessary for your health. This includes the proper functioning of your muscles and nerves, blood pressure, healthy bones, and DNA!
Magnesium-rich foods include:
- Almonds
- Cashews
- Peanuts
- Avocado
- Boiled spinach
- Soymilk
- Oatmeal
How much magnesium do you need per day? For adults, men need 420mg magnesium per day, and for women, 320mg. If you’re pregnant or breastfeeding, you’ll need more!
You might have heard that magnesium is good for you, or like many people, you’re currently deficient in this essential mineral. Did you know that choosing the right magnesium is critical for the results you want?
All magnesium products will bring you benefits of general magnesium (those 300 metabolic reactions), but some also have added benefits!
Popular magnesium sources:
Magnesium Oxide: Constipation
Though there are many forms of constipation, it means difficulty emptying the bowels, usually with hardened stools. When you’re feeling a little ‘backed up’, magnesium oxide might be the best choice for you! It contains more magnesium than other magnesium products but isn’t absorbed as easily (hence, the laxative effect!).
When using magnesium oxide for constipation, make sure that you’re also:
- Altering fibre intake (either decreasing or increasing depending on your diet. You may need to experiment with the correct amount for you).
- Drinking sufficient water during the day: 2-3 litres will suit most people. The best way to judge is simply by monitoring how often you get thirsty.
- Ensure adequate intake of electrolytes: when electrolytes are low, this can cause issues like difficulty emptying the bowels. You can ensure you have enough through eating fruits and vegetables and supplementing with electrolytes where extra is needed.
- Managing stress: Anxiety and depression can impact bowel motility – make sure you’re taking time for yourself every day!
- Consult a medical professional if the issue is severe or ongoing.
Constipation isn’t the only condition that magnesium oxide can be useful. Do you suffer from indigestion (upper abdominal discomfort during eating)? If you’re feeling bloating or gassiness, a burning sensation in the upper abdomen or feeling too full too quickly when you start to eat, magnesium oxide might be part of a solution for you.
Magnesium Citrate: Chill out
This is one of the most popular types of magnesium. Magnesium citrate can also be used for constipation, but it’s excellent for improving mood and mind relaxation. Because of its calming effects, it’s often found in combination with other natural ingredients to help you minimise stress and enjoy more incredible energy throughout your day. If you find the laxative effects of magnesium oxide too strong, magnesium citrate gives you a milder effect. As it passes through slower than magnesium oxide, you’re more likely to absorb more of it.
When looking to improve stress levels, it’s helpful to:
- Seek advice and help from mental health professionals when needed
- Keep a support network of friends and family around you
- Take time to switch off every day
- Start journalling
- Practice gratitude
- Exercise and stretch
- Do things you love!
Magnesium Glycinate: Sleep
When suffering from anxiety, insomnia, inflammation and stress, magnesium glycinate is the best bet for you. If the other forms don’t agree with your tummy, then magnesium glycinate should be the one you’re turning to! It’s easy to absorb, and won’t flush out your system like the others. In adrenal formulations and sleep aids, you’ll find magnesium glycinate commonly used.
Struggling to sleep? Make sure you’re ticking these off too:
- Keep a regular sleep schedule, even on weekends
- Stop caffeinated products after 12 pm
- Get sunlight first thing in the morning
- Exercise and stretch
- Use blackout curtains or a sleep mask
- Avoid alcohol before bed
- Seek out a sleep specialist when the issue is chronic
Product Recommendations:
For a full list of products, head here.
Final Thoughts:
Always do your research to make sure you're buying the right product for you. Before starting any new supplement, it's wise to first consult a health professional that can help guide you to make the best decisions. As always, you should aim to improve your diet and lifestyle, and use supplements as an aid. Use the magnesium product as directed, and experiment with different times of the day to see what works best for you.
Magnesium has been shown to be safe and highly useful for many, as magnesium deficiency is a common worldwide problem. Taking a supplement can be an easy way to help your body perform the best it can!
