Michael J. Bird RSHom SDSHom

MAGNESIUM IS MAGNIFICENT Magnesium is the 4th most abundant mineral in the human body and one of the most essential micronutrients. It is involved in thousands of reactions in the body, including energy production, blood pressure regulation, nerve signal transmission, muscle contraction, protein synthesis, DNA support, and blood sugar regulation. It is also crucial for maintaining the proper balance of sex hormones. Most people need more magnesium in their diets. Some studies estimate that as much as 50-70% of the U.S. population is magnesium deficient. Magnesium deficiency is linked to numerous chronic diseases, such as diabetes, heart disease, anxiety, and depression. Common signs of magnesium deficiency include muscle weakness, migraines, PMS, insomnia, heart rhythm irregularities, anxiety and depression, constipation and digestive issues, brain fog and memory problems, loss of appetite, and ADHD. One of the tell-tale signs of magnesium deficiency is elevated stress and anxiety. Research shows that individuals experiencing stress-related symptoms, depression, and anxiety often have low magnesium levels. Many commonly reported stress symptoms, such as fatigue, irritability, and anxiety, align with those frequently observed in individuals with magnesium deficiency. This makes sense since the body's stress response leads to the excretion of magnesium through the urine, resulting in a deficiency, which then increases the body's stress response in a vicious cycle. Food sources of magnesium include nuts and seeds, whole grains, leafy vegetables, avocados, salmon, and dark chocolate, but soil depletion has reduced the amount of magnesium found in our food, making it hard for many people to get enough magnesium through diet alone. The bottom line is that almost everyone needs to be supplementing magnesium. Three of the most significant benefits of supplementing with magnesium that you will feel almost immediately are lower anxiety, better sleep, and increased energy. Some of the best types of magnesium supplements include: ✅ Magnesium glycinate -- The combination of magnesium and glycine calms the brain and helps you fall asleep. Magnesium glycinate is easily absorbed and helps reduce anxiety, depression, stress, and insomnia ✅ Magnesium malate -- Magnesium malate is gentler on the digestive tract that other forms, and some studies suggest that it provides the most bioavailable magnesium ✅ Magnesium chloride -- Magnesium chloride is cheap and highly bioavailable. It can also be used in topical applications like sprays and lotions that allow the magnesium to be absorbed through the skin ✅ Magnesium acetyl taurate -- The acetyl group in magnesium acetyl taurate makes it easier for this form of magnesium to cross the blood-brain barrier and reach the brain tissue. Studies have found that it increases brain tissue levels of magnesium better than other forms, which can help calm stress and anxiety ❌ Avoid magnesium formulations that include oxide, citrate, and aspartate due to their low bioavailability and potential side effects. A good rule of thumb is to take 10mg of elemental magnesium per kg of body weight. If you are under a lot of stress or exercise vigorously, you will likely need an even higher daily dose. Start low and work your way up until you are happy with the effects. Let's make magnesium great again!