The world of vitamins and supplements can be overwhelming. With aisles and aisles of different options for all sorts of ailments and concerns available in WholeLife stores, it’s easy to accidentally fill your basket to the brim without even realising!
If there was one supplement that we could recommend for most people (emphasis on most because, as always, consult with your GP or health professional before implementing any advice in this article) it would be magnesium. So, should you be taking a magnesium supplement? Let’s dive into a bit of the science behind magnesium to find out if a magnesium supplement could be a complement to your daily wellness routine.
What is magnesium?
Magnesium is a mineral that is essential for a multitude of functions in our bodies. It is so essential because it is involved in over 300 metabolic reactions that are integral to our health. Think energy production, blood pressure regulation, nerve signal transmission, muscle contraction, normal heart rhythm… yep, all pretty important functions!
You can find magnesium in food sources such as dark green leafy veggies, quinoa, almonds, pumpkin seeds, avocado, hemp seeds, and our personal favourite: dark chocolate (although nutritionists don’t recommend this as your sole source of magnesium, unfortunately!).
Magnesium is the fourth most abundant mineral in our bodies, yet despite its status as quite essential to life (we’d be in some serious strife without it!), it is estimated that 1 in 3 Australians may have a magnesium deficiency.
How do you become magnesium deficient?
With our fast-paced lifestyles that place huge emphasis on constant productivity and the ‘grind’, and little on proper sleep, nutrition and asking oneself if a fifth coffee of the day will be conducive to a good night’s rest (hint: the answer is no) – feeling worn out and burnt out is becoming commonplace.
High stress lifestyles with poor nutrition can often be the cause of magnesium deficiencies. Other factors that may increase vulnerability to deficiency include alcohol and substance addictions, some prescription or over the counter medications, digestive illnesses, and type 2 diabetes.
What are the signs of magnesium deficiency?
Are you constantly feeling wired and anxious? Do you have a hard time switching off and falling asleep at night? Are you feeling low on energy and counting down the seconds you can be back in bed from the moment you wake up? These are all common signs of a magnesium deficiency!
Other signs can include muscle cramps, twitches and spasms, migraines, and constipation (yep, magnesium really does influence a wide variety of biomechanical functions).
Will taking a magnesium supplement make all my issues go away?
Short answer: no. Unfortunately, there is no such thing as a magic pill that cures everything! However, a magnesium supplement may help lessen some of the symptoms listed above, and for the lucky few, it may alleviate the symptoms completely.
Taking a magnesium supplement before bedtime can help you relax, fall asleep faster and wake up feeling rested. Magnesium is also a popular supplement to soothe aching or tense muscles – perfect for those of us who are regularly active.
What are the different types of magnesium available?
Magnesium comes in many forms and choosing the right one for you depends on your own body’s needs. Many magnesium supplements will do a combination of a few different forms, but the best supplements will prioritise having a higher amount of magnesium that are considered more ‘bioavailable’; that is, more easily absorbed by our bodies.
Many supplements will have a combination of different types of magnesium.
Magnesium glycinate (also called magnesium bisglycinate) is one of the most popular forms that you’ll find in your magnesium supplement. It is most often employed by supplements that offer relaxation and sleep support.
Magnesium citrate is another common form of magnesium, as it is also one of the more bioavailable forms. Magnesium citrate supports muscle health and the nervous system. It also has a gentle laxative effect, so is sometimes used to improve digestion. This type of magnesium may also help relieve symptoms of period pain and migraines.
Magnesium amino acid chelate is another form of bioavailable magnesium you’ll often see on ingredients lists. Magnesium chelate means that the magnesium is pre-attached to an amino acid carrier, which makes it better absorbed by the digestive tract. Types of ‘chelated’ magnesium include glycinate, lysinate, orotate and taurate.
Magnesium chloride will not be found in a supplement as such, but rather in the bath salt variety or in lotions and sprays for topical application. Bathing in magnesium or applying it directly to sore muscles is a great way to soothe sore muscles and relax!
There are more types of magnesium out there, however the three mentioned above are what you’ll most commonly find on the ingredients list of magnesium supplements!
What magnesium supplements should I consider?
With so many choices, we get it – picking just one supplement can be a bit tricky! So we’ll share with you a few of our current favourites, but remember to always consult with your GP before implementing new supplements into your routine.
For a good night’s sleep, we love Ora Health’s Mag³ Mood™, which contains magnesium bisglycinate, magnesium citrate, and magnesium glycerophosphate as well as lemon balm, organic ashwagandha and cordyceps for some extra mood and stress support.
*Ora Health available in WholeLife Healthfoods Markets and select WholeLife Pharmacy & Healthfoods stores.
If you’re active, constantly on the go, and consider the gym your second home, you’ll love Pillar’s Triple Magnesium Professional Recovery Powder. Like its name says, it is specifically formulated for muscle recovery and contains magnesium citrate, magnesium amino acid chelate and magnesium glycinate.
If you’re after just some good old plain magnesium, Herbs of Gold Magnesium Citrate 900 is for you, as it contains only magnesium citrate.
Still not sure if a magnesium supplement can benefit you? Head into a WholeLife Pharmacy & Healthfoods store and our Pharmacists will be happy to have a chat and discuss your options!
Aways read the label and follow directions for use.
