Magnesium: why we need it & its many forms

The average healthy adult requires 320-420mg p/day but 4 out of 5 Australians don't meet the guidelines for fruit and veg intake, making it very hard to meet dietary magnesium intake.

Why do we need magnesium?

• It is the 4th most abundant mineral in the body

• It is an electrolyte (this is why many get cramps after sweating during exercise)

• It supports nerve and muscle function

• Maintains the health of muscles, including the heart

Symptoms of magnesium deficiency:

• Hypertension

• Constipation

• Anxiety

• Lethargy

• Pain

• Sleep disturbances

• Muscle cramps

• Fatigue

• Impaired memory

• Headaches

• Muscle pain

• Back pain

• Insomnia

Alcohol consumption, high sugar diet, antibiotics and other medications, as well as poor digestive function, also contribute to deficiency

How to increase our magnesium:

• Eat magnesium rich foods such as dark leafy greens, brown rice or beans and legumes

• Topical magnesium oil application

• Magnesium baths, at home or in a sensory deprivation tank

• Magnesium supplementation

So, which magnesium?

Magnesium glycinate or biglycinate

• Is made up of glycine which is required for deep sleep and detox

• Better for those who are not prone to constipation

• Improves sleep onset and duration

Magnesium orotate

• Affinity for muscle support, a good choice also for cardiovascular support

Magnesium citrate

• Can stimulate a bowel movement as it pulls water into the bowels

• Better for those who are prone to constipation

• Greater bioavailability

Magnesium threonate

• Most highly absorbed

• The only form of magnesium to cross the blood brain barrier

• Can increase the brain concentration of magnesium

• Better for those who are not prone to constipation

As one of the most abundant minerals in the body, magnesium is one to be wary of.
Ensure you consult with your trusted health professional before beginning supplementation.