Benefits Of Magnesium Supplements
What are the health benefits of magnesium supplements? This is the most important natural mineral duo you need to be adding to your daily diet. It will keep you healthy, strong and flexible for years to come. Here is a simple list of magnesium benefits youll get by using the best type of magnesium :
- Naturally Relieves Anxiety and Panic
- Helpful for Depression and Seasonal Affective Disorder
- Relieves Constipation
- Helps Prevent Cancers
- You Just Feel Better!
The best type of magnesium supplement is probably the #1 essential mineral that you should have in your health cabinet because it helps you with so many things.
Using The Right Form And Dose Of Magnesium Is Like Using The Right Key To Open A Lock
When trying to develop a treatment strategy, its important to use the most accurate solutions we have. Based on the current data, magnesium taurate and magnesium glycinate are two of the better options that may help those with mental health conditions. Psychiatric patients may also need more magnesium than the average individual but should consult a medical professional if their intake exceeds the FDAs recommended dosage.
Magnesium is best used as a part of a comprehensive treatment plan along with a proper diet, stress reduction techniques, and treating the root cause of your symptoms. We hope that this information can help you build a strong foundation for your health journey.
Food Sources Of Magnesium
It goes without saying that good health rests on a foundation of a healthy diet. A dietary pattern thats based on nutrient-dense, wholesome foods.
Unfortunately, many of us miss the mark. There are several reasons why our intake of magnesium has decreased over the past several decades . The good news is, there are still good sources out there, its just about being a little more conscientious and consistent about your choices.
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Are You Getting Enough Magnesium In Your Diet
The Recommended Dietary Allowance for magnesium is 400 milligrams per day for men and 310 mg per day for women . Magnesium is commonly found in nuts, seeds, legumes , and leafy green vegetables. For various reasons such as poor soil conditions or the abundance of processing to our foods which strips magnesium from foods, it can be difficult to solely rely on diet for this mineral.
Although we always support a food first philosophy, we recognize that many of our patients may require additional magnesium in supplement form.
In this article, well review two types of magnesium supplements: magnesium citrate vs. magnesium glycinate. But first, lets discuss how to determine if you have a magnesium deficiency.
Were Not Getting Enough Dietary Magnesium
Approximately 50% of Americans consume less than the Estimated Average Requirement for magnesium, and some age groups consume substantially less according to one study examining low magnesium intake in various populations .
This means that almost half of all people may be magnesium deficient.
This same study also suggests that adequate magnesium levels for optimal healthand not just to prevent deficiencyare actually much higher than current recommendations . And that our human metabolism is actually adapted to a much higher intakeup to 600 mg per day.
Food sources of magnesium in adults and children in the U.S. are often limited, and even though we tend to consume an excess of energy or calories, were likely not meeting our micronutrient needs. Food processing also strips vital minerals from food, such as magnesium and potassium.
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Life Extensions Magnesium Caps
This is a product with the best price-quality ratio coming from a company that has been producing supplements for 40 years. They are quite experienced, obviously. Their products have a Certificate of Analysis that confirms quality and reliability. The great news is that like the previous supplement on the list, these capsules do not contain any of the GMO ingredients either. Life Extensions supplement is a mixture of magnesium oxide, citrate, succinate, and chelated glycinate. It is important to note that these capsules exceed the recommended dose of magnesium, so it would be necessary to consult an expert if you want to incorporate them into your diet.
Best Magnesium For Anxiety
What is the best magnesium for anxiety? The best type of magnesium for anxiety, panic and depression is a Full Spectrum Magnesium, which is a blend of all natural forms of magnesium in the exact dosage to balance mental and emotional health. It can help you prevent panic attacks, mood swings, irritability and is particularly good for social anxiety. It works where harmful medicines make your anxiety worse. It is safe and non-addicting too.
You can simply take a good full spectrum magnesium supplement before you go out and your mood is even and you just feel good naturally, without any drugged up feeling. It improves your blood flow, helps your heart pump in a natural cycle and helps your brain and nervous system stay calm and balanced.
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How Much Magnesium Should I Take
The answer to this depends on your age, and whether you have a deficiency or not. Overall, it really depends on your age. Thats what should be taken into account when deciding how much to take.
Each age group should be taking a different amount of magnesium.
For adults, it is suggested by researches to take between 310 and 420 mg. You can take less if you feel you shouldnt be taking that much, however, do not take more unless instructed to do so by a doctor.
Too much of anything can damage somebody in any way, and that includes magnesium. The truth is, when it comes to anything you take, whether its medication, supplements, vitamins, even the more natural, nutritious thing, it is still possible to overdose.
Im sure that it something you all would like to avoid, so follow the instructions and the rules, and take the suggested amount or less. No more.
Tip: These vitamins can help you manage diabetes well too.
Real Chill Magnesium Supplement
Real Chill is one of the best overall magnesium supplements. It is certified for purity and accuracy by Labdoor. The California-based facility where it is made is registered by NSF International, an organization for testing and inspection.
This supplement is certified to meet current Good Manufacturing Practices standards which are laid by the Food and Drug Administration . All products and ingredients from Real are tested for various rounds to make sure they reach optimal quality and accuracy.
Real Vitamins is known for producing high-quality supplements that are very affordable. The brand is committed to customer service by ensuring high standards of quality. Each capsule is vegan and helps to improve brain health and reduce symptoms of anxiety and depression.
The capsules feature gluten-free, GMO-free ingredients and are free of artificial ingredients, fillers, and preservatives. The dose is two capsules which provide 400mg, which is 100% of the daily value.
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What Are The Types Of Magnesium
There are a quite a few types of magnesium, and each one does something different.
Today, well be talking about the types of magnesium that are out there, and what theyre good for.
The types of magnesium you can get include the following.
This type of magnesium is known and often used to reduce muscle pains.
Usually used for the treatment of migraines and constipation.
This is a type of magnesium that the body can absorb fast and easy.
This one is both used to treat constipation and can be absorbed by the body fast and easily.
This one typically isnt easily absorbed by the body, but it can possibly be absorbed through the skin.
Tip: Epsom salt is different from Chinen salt.
This type of magnesium particles is often used as a food additive.
Lets dig on to the health benefits of them now.
Doctors Best High Absorption Magnesium
This magnesium supplement from Doctors Best does not only feature chelated magnesium, it is specifically formulated with a patented technology to ensure maximum bioavailability. It is also vegan, gluten-free, and contains no GMO. And it is reported to be effective in other biochemical processes, such as the regulation of heartbeat and support of bone density.
- Features a formulation that is easy to digest
- Non-buffered, which means that it is not cut with cheap magnesium oxide
- Provides good value for its quality
- More expensive than other products of its kind
- Contains large tablets, which can be difficult to swallow
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How Can You Tell If You Are Magnesium Deficient
Now that you know that approximately half of the population is legitimately deficient in magnesium and the vast majority are only getting minimal amounts, you might be wondering if you actually have something to worry about. You could be dealing with the consequences of magnesium deficiency if youre experiencing any of the following symptoms:
Of course, while the list above is already relatively extensive, there are hundreds of other problems that can be caused or exacerbated by inadequate consumption of magnesium.
Which Magnesium Supplement Form Is Right For You
Some brands offer magnesium in a chelated form, which is a good option if you have a sensitive gastrointestinal tract. Its more gentle for your stomach to absorb and optimizes the bioavailability of the element, making it easier for your gut to soak up its nutrients.
Additionally, choosing Mg with added vitamins can help you rehabilitate muscles if you live an athletic lifestyle, struggle with leg cramps, or suffer from restless leg syndrome . Supplements combined with Glycinate, oxide, taurate, and malate should all work well when combined with magnesium to absorb into the body and promote sleep.
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Reduces Blood Pressure And Risk Of Stroke
Research from the American Journal of Clinical Nutrition finds that diets high in magnesium can reduce the risk of stroke, especially ischemic strokes. This type of stroke occurs when the artery to the brain is blocked. The cause of most ischemic strokes is high blood pressure, and research finds that magnesium supplementation can help to lower blood pressure.
Can Low Magnesium Cause Anxiety Or Panic Attacks
Yes. It can. The less magnesium in your body, the more likely you are to experience some type of anxiety, and possibly even panic attacks.
If you have low magnesium, or a magnesium deficiency, chances are you suffer from some form of anxiety.
Magnesium, whether its the magnesium your body makes naturally or the magnesium you take, has a calming agent in it. Without it, people experience a lot more anxiety and more panic attacks. Sometimes people who have never had anxiety or panic attacks before get them because of their low magnesium levels.
So, if you think you might have low magnesium levels, ask your doctor about getting that tested, and see if you should start taking magnesium. If you decide to take magnesium, also ask them which kind you should take, as it varies for every person.
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Tips For The Safe Management Of Using Magnesium Supplements For Anxiety
Now, to ensure that your use of magnesium supplements for anxiety remains safe, the most important thing to do is to seek the advice of a doctor before starting or continuing. Even if you do not have contraindications to magnesium supplements, your doctor will still need to administer the proper dosage so that you can make the most out of the products.
Experts recommend getting between 200 to 400 mg of magnesium for adults, but again, this is a general guideline. A proper assessment of your medical situation is necessary for hitting the right amount, and your doctor will be able to help with that. Additionally, if you are taking other medications or supplements, your doctor will be able to guide you as to the proper approach to magnesium supplementation.
Stress Wastes Our Magnesium
Finally, magnesium is sequestered and wasted via the urine in times of stress. I’m speculating here, but in a hunter-gatherer immediate stress sort of situation, maybe we needed our neurons to fire on all cylinders and our stress hormones to rock and roll through the body in order for us to survive. Presumably we survived or didn’t, and then the stressor was removed, and our paleolithic diets had plenty of magnesium to replace that which went missing. However, it may not be overall magnesium deficiency causing depression and exaggerated stress response it may just be all that chronic stress, and magnesium deficiency is a biomarker for chronic stress. But it doesn’t hurt to replete one’s magnesium to face the modern world, and at least the relationships should be studied thoroughly. Depression is hugely expensive and debilitating. If we could alleviate some of that burden with enough mineral water… we should know whether that is a reasonable proposition.
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What Type Of Magnesium Works Best For Anxiety
There are two standouts when it comes to magnesium that may help anxiety. A
Magnesium is a naturally occurring nutrient. This means you can find it in several different, often healthy foods and eat it as part of your regular diet.
Supplements and vitamins can also provide you with a source of magnesium.
While supplements can be a good source, you can take too much, so you should consider working closely with a doctor before starting a new supplement to determine the correct dosage and possible medication interactions or side effects.
Barton Nutrition Easyrelief Magnesium
Easy Relief by Barton Nutrition is one of the most trustworthy sprays on the list. One reason we appreciate EasyRelief is the one-year money-back guarantee the supplement carries with it. Even after 365 days, the company offers a full money-back guarantee if you are not 100% satisfied. Made of pure magnesium chloride hexahydrate and water, EasyRelief is one of the safest on the list. It is said to be a simple way to curb the spells of diabetes.
Ingredients are sourced overseas near Israel in the Dead Sea. A significant difference between EasyRelief and other companies on the list is the way it is applied. Taking it orally is not only pointless but not recommended. To benefit from EasyRelief, a person must spray the supplement on themselves three times a day. This may seem somewhat inconvenient, but Barton Nutrition promises it is the most effective way to absorb the nutrient. It helps with Diabetes, energy levels, and relaxation, among other things.
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What Is The Best Time Of Day To Take Magnesium For Anxiety
I usually take around 600mg to 800mg spread out throughout the day.
Which for a 31-year-old female, youll notice Im taking double if not more my RDA.
Magnesium overdose is not very likely, with the Office of Dietary Supplements noting that very large doses of magnesium-containing laxatives and antacids have been associated with magnesium toxicity.
Personally, I find 600 to 800mg is the ideal daily amount for me, but I would encourage you to first talk to your physician if you are considering going over the RDA for any reason.
Ill take 200mg in the morning, 200mg in the afternoon and then 400mg before bed helps me to sleep like a baby.
If theres one thing I recommend starting today for your own anxiety struggles, its taking magnesium.
You may feel more chilled out, your mood will start to lift.
You wont have any stomach woes and youll sleep better, what could be better?
The worst that can happen from too much magnesium is looser stools but I think anyone would take that over a dark cloud of depression any day, I know I do!
Sorry if TMI, but you deserve to know!
Hopefully now you know a lot more about the connection between magnesium and anxiety. But, if youd like to learn even more about how great magnesium is for your overall mood and health, then check out this book, The Magnesium Miracle.
Weve come to the end, kudos for you if you made it all the way down here.
Im always excited to read comments from you!