Magnesium Supplements: 5 Reasons to Start Taking Them Today
Svg Vector Icons : http://www.onlinewebfonts.com/icon icon_line_graph_m Created with Sketch. icon_rings_m Created with Sketch. icon_smartphone_m Created with Sketch. icon_smartphone_monline Created with Sketch. icon_fl_m Created with Sketch. icon_smartphone_monline Created with Sketch. icon_sf_m Created with Sketch. Store
Health Concerns
What You Can Learn from A Hormone Test

There’s a supplement you can take that will help you chill out, sleep better, and poop…

What Causes Leaky Gut and How to Heal It…

There’s a supplement you can take that will help you chill out, sleep better, and poop…

What Happens to Your Body After A Miscarriage and…

There’s a supplement you can take that will help you chill out, sleep better, and poop…

Optimization
Want to Slow Down Aging? Meet Your Telomeres.

There’s a supplement you can take that will help you chill out, sleep better, and poop…

Meet CYP1A2, The Caffeine Gene

There’s a supplement you can take that will help you chill out, sleep better, and poop…

Are There Natural Ways I Can Increase My Libido?

There’s a supplement you can take that will help you chill out, sleep better, and poop…

Recipes & Nutrition
The Trending Diet Our Doctors Love

There’s a supplement you can take that will help you chill out, sleep better, and poop…

How to Meal Prep And Healthy Batch Cooking Tips…

There’s a supplement you can take that will help you chill out, sleep better, and poop…

Omega-3 vs Omega-6 Fatty Acids: Why Essential Fatty Acids…

There’s a supplement you can take that will help you chill out, sleep better, and poop…

News
Welcome to Parsley’s New NYC Center

There’s a supplement you can take that will help you chill out, sleep better, and poop…

What to Expect At Your First Parsley Health Visit

There’s a supplement you can take that will help you chill out, sleep better, and poop…

5 Essential Blood Tests You Need Every Year

There’s a supplement you can take that will help you chill out, sleep better, and poop…

Supplements

5 Reasons to Take a Magnesium Supplement

September 10, 2019

There’s a supplement you can take that will help you chill out, sleep better, and poop often. It’s called magnesium and if you’re living a busy life, you need it more than ever.

Magnesium is involved in over 600 enzymatic reactions in the body including energy metabolism and protein synthesis. An estimated 30 percent of adults are deficient in this vital mineral and 50 percent of Americans consume less than the estimated average requirement (EAR) for magnesium, so that’s why at Parsley Health, we test your micronutrient levels and have recently launched our own medical-grade magnesium supplement.

Are magnesium supplements necessary?

Stress depletes magnesium stores, as does excess alcohol consumption, eating processed foods, taking antibiotics and taking certain drugs like high blood pressure meds and diuretics.

Everything from depleted soil conditions, to the use of chemicals in our water supply, has contributed to a widespread magnesium deficiency. But how can you tell if you are deficient? Besides getting tested, these are some of the most common symptoms to be aware of:

  • Kidney and liver damage
  • Migraine headaches
  • Restless leg syndrome
  • Worsened PMS symptoms
  • Insomnia and trouble sleeping
  • Osteoporosis
  • Tooth cavities
  • Muscle weakness and cramps
  • Impotence

Types of magnesium supplements.

Magnesium supplements are available in a variety of forms, and each differs in absorption rate and bioavailability. Here’s a little primer on the different types of magnesium supplements you may come across. As with any supplement, it’s best to work with your doctor to tailor the dosage to your specific needs.

  • Magnesium Chelate — highly absorbable by the body and the kind found in foods naturally. This type is bound to multiple amino acids (proteins) and used to restore magnesium levels.
  • Magnesium Oxide — commonly used therapeutically as a laxative and relief for acid reflux. This type of magnesium shows high levels of concentration, but poor levels of bioavailability (only 4%).
  • Magnesium Orotate — these supplements have orotic acid, and magnesium orotate supports hydration by helping to regulate the flow of sodium and potassium through your cells.
  • Magnesium Citrate — magnesium combined with citric acid. Often used for improving digestion and preventing constipation as it may cause loose stools or act as a natural laxative.
  • Magnesium Glycinate — the best-absorbed form of magnesium, and gentle on the stomach. Less likely to cause laxative effects.

5 reasons to take a magnesium supplement.

Here are the top 5 benefits of magnesium supplementation that we most commonly see a need for at Parsley Health:

1. Reduces insomnia

Can’t sleep? Magnesium Glycinate pills or a hot Epsom salt (Magnesium Sulphate) bath can un-tense your muscles and help to relax your whole body, promoting a sense of sleepiness for a good night’s rest.

2. Helps alleviate constipation

If you’re feeling stopped up, Magnesium Citrate can get things moving again. It helps relax the muscles of the digestive tract and neutralize stomach acid allowing your poop to pass on. Take it at night for a healthy bowel movement first thing in the morning.

3. Prevents migraines

Magnesium plays a role in neurotransmitter function and blood circulation, regulating the blood vessel constriction that often leads to migraines. (Here’s a previous post on how to avoid migraines)

4. Calms your nerves

Dr. Berzin calls it “nature’s anti-anxiety drug”.  Stress can be a cause of Magnesium deficiency and low magnesium levels can magnify the stress response. So we need more Mg in times of stress.

5. Relieves muscle pain and cramping (especially useful for PMS)

Not having enough magnesium available to our muscles can cause muscle spasms that often lead to pain, cramping or twitching. Taking a supplement can help muscles (including those lining the uterus) to contract and relax normally.

Unfortunately, magnesium is not routinely checked by most conventional doctors.  At Parsley, we check your levels and then personalize your plan accordingly. It’s medicine the way the should be practiced!

Dietary Sources of Magnesium

Magnesium is found naturally in many common foods, and supplementation should always be part of a whole foods diet and healthy lifestyle. Some of the best food sources of magnesium include:

  • Spinach, Swiss chard, and other leafy vegetables
  • Sea vegetables such as kelp and dulse
  • Nuts and seeds such as almonds, cashews, walnuts, pumpkin seeds
  • Fruits like avocado and banana
  • Cruciferous vegetables like broccoli and Brussel sprouts
  • Dark chocolate

Recipes High In Magnesium

Try some of these magnesium-rich recipes:

References:

  1. Supplementation of Mg appears to improve subjective measures of insomnia – Pubmed
  2. Mg deficiency may be present in up to half of migraine patients – Pubmed
  3. Mg for constipation – Pubmed
  4. Magnesium in Man: implications for health and disease – Pubmed

Parsley Health is the only medical practice that leverages personalized testing with whole body treatments.

More Recipes & Nutrition

Recipes
10 Must-Follow Food Blogs for Delicious Healthy Recipes

“I’m trying to eat healthier, what should I have for dinner tonight?” is a question we…

Food & Nutrition
Fiber. The forgotten superfood that balances your body + protects your lungs

Let’s be honest, there’s nothing sexy or exciting about fiber.  It’s one of the unsung heroes in…

Biohacking
5 Natural Herbs and Supplements to Increase Sex Drive in Women

S-E-X. You can’t get enough of it in your 20’s, and then at some point in…

Recipes
Bright and Tangy Vegan Pesto Recipe

Sometimes, the secret really is in the sauce. While many store-bought sauces contain dairy, additives, and…

Find out if Parsley is perfect for you. Schedule a free call with one of our health care advisors.