One of the top nutrient deficiencies in the world is Magnesium. (2) If you have dealt with mental and even emotional events issues like anxiety, depression, insomnia, stress and more, you should look into Magnesium supplementation. (3)
Our lifestyles have become chaotic and the mounting stress has led to depletion which is further seen through physical symptoms like back pain, constipation, headaches, hypertension, migraines, muscle pain, restless legs and more. (2, 4, 5)
Magnesium helps our muscles relax which in turn helps reduce pain and cramping. The benefits of magnesium further aid the muscles inside our intestines which help us eliminate with proper bowel movements.
Additionally, due to aiding muscles they also aid with the muscles related to our vasculature so they also help with hypertension or more commonly known as high blood pressure and allow the vasculature to open up. Magnesium is also very helpful for our heart, especially the heart rhythm. (4)
When Should I Take Magnesium?
- You have anxiety
- You have constipation
- You have insomnia
- You have high blood pressure
- You have muscle pain
- You are stressed
How Much Magnesium Should I Take?
Each person requires a different amount and this is why you should always talk to your Naturopathic Physician when trying to decide how much would be appropriate, but an average dosage would be around 500-800mg. The best forms of Magnesium are Magnesium Citrate and Magnesium Glycinate. The other form having its own benefits being Magnesium Malate.
When Is The Most Ideal Time To Take Magnesium?
The most ideal time is to take it right before bed. It will help relax your muscles, aid your heart rhythm, calm your gastrointestinal tract, and put you in a wonderful parasympathetic state where you are calm and relaxed and ready to get sound and restful sleep! (1)
1) Cao Y, Zhen S, Taylor AW, Appleton S, Atlantis E, Shi Z. Magnesium Intake and Sleep Disorder Symptoms: Findings from the Jiangsu Nutrition Study of Chinese Adults at Five-Year Follow-Up. Nutrients. 2018;10(10):1354. Published 2018 Sep 21. doi:10.3390/nu10101354
2) Schwalfenberg, G. K., & Genuis, S. J. (2017). The Importance of Magnesium in Clinical Healthcare. Scientifica, 2017, 4179326. https://doi.org/10.1155/2017/4179326
3) Serefko A, Szopa A, Poleszak E. Magnesium and depression. Magnes Res. 2016;29(3):112-119. doi:10.1684/mrh.2016.0407
4) Severino P, Netti L, Mariani MV, et al. Prevention of Cardiovascular Disease: Screening for Magnesium Deficiency. Cardiol Res Pract. 2019;2019:4874921. Published 2019 May 2. doi:10.1155/2019/4874921
5) Teigen L, Boes CJ. An evidence-based review of oral magnesium supplementation in the preventive treatment of migraine. Cephalalgia. 2015;35(10):912-922. doi:10.1177/0333102414564891
All information presented is for your educational purposes only. This is by no means given as medical advice. It is important to seek advice from your physician or other qualified health practitioner regarding any medical concerns you may have, prior to the implementation and use of diet, lifestyle change, supplements, or any other health related protocols.