Hello, young Padawan
Today, we’re kicking off a new series on dietary supplements.
We’ll explore the essentials you need to know about each molecule, the benefits of supplementing or not depending on your needs, gender, age, possible contraindications, benefits, how to choose them effectively, and more.
And to kick off this new series, let’s explore magnesium.
Here we go.
Magnesium
In rocks and seawater, magnesium is found in carbonate, chloride, hydroxide, oxide, sulfate, glycinate, lactate, malate, citrate, and orotate forms. Each form varies depending on its bioavailability and optimal use. For example, forms that dissolve well in water tend to be more easily absorbed in the intestine. This means magnesium in citrate, lactate, and chloride forms is better absorbed than its oxide equivalent.
Generally, when we experience minor cramps or muscle spasms, such as when our eyelids twitch, we supplement with magnesium. Therefore, it supports muscle function and promotes bone health.
Magnesium is also essential for producing ATP (the fuel for our cells), allowing all our cells to produce energy, particularly our brain and muscles. Magnesium also regulates the transport of minerals across cell membranes, a bioelectric mechanism neurons use for nerve transmission.
Almost everyone knows that magnesium is an ally for our vitality. Feeling tired or sluggish, and hey presto, a little magnesium treatment is in order. But far fewer are aware of its benefits in stabilizing blood sugar, and that it also helps our body absorb vitamin D.
Combined with vitamin B6, it helps reduce premenstrual syndrome (PMS). It also helps improve mood, reduces anxiety, and can be effective in relieving headaches and migraines. It also improves sleep quality by rebalancing the nervous system.
Finally, it helps lower blood pressure, thus reducing the risk of stroke, and aids cardiovascular health.
What are the primary natural sources of magnesium?
Seeds include sesame, chia, pumpkin, and oilseeds such as almonds, cashews or peanuts, wheat bran, spinach, chard, and dark chocolate.
What are the risks of excess magnesium?
In cases of excess, the excess magnesium is eliminated quickly. Indeed, it is water-soluble and is therefore easily eliminated in the urine. However, excessive magnesium consumption can lead to accelerated intestinal transit.
Who may have increased magnesium needs?
Women between the ages of 16 and 45, athletes, people suffering from certain disorders such as type 2 diabetes, people with cardiovascular problems because magnesium offers protection (and not a treatment, editor’s note), people prone to kidney stones except in cases of kidney failure, people with depression, people with anxiety disorders…
What are the contraindications?
People with kidney failure, diarrhea, or regular loose stools should consult their doctor, who will direct them to magnesium chloride, gluconate, or citrate. Finally, magnesium should not be taken concurrently with antibiotics from the cyclin and quinolone families or with certain osteoporosis medications.
Various magnesium supplements are available on the market.
The molecules and dosages should be determined with a healthcare professional. People taking iron or calcium supplements should space their intake 3 to 4 hours apart to avoid interaction with magnesium. Magnesium should be taken with meals.
The most easily absorbed forms are generally bisglycinate, malate, piolate, glycerophosphate, acetyl taurinate, citrate (except in cases of accelerated transit), theonate, and gluconate. Less easily absorbed forms include marine magnesium, oxide, or carbonate.
The choice of form will depend on the desired needs.
Citrate is useful for occasional constipation, depression, and anxiety. Lactate for stress and anxiety, and taurate for cardiac arrhythmia, brain function, and blood sugar regulation. Magnesium orotate for heart health and energy support.
Magnesium oxide for heartburn and indigestion, constipation, or migraines (including premenstrual). Magnesium L-threonate for depression and memory loss (including age-related). Glycinate for heartburn, sleep, mental calm and relaxation, anxiety, and depression.
Finally, Epsom salts, for example, or magnesium sulfate for intimacy, are a friend to athletes who take them in baths to relieve muscle pain, for example. Those who do short fasts are also aware of its laxative and cleansing properties. It eliminates putrefaction and allows you to finish the short fast with a clean slate; see articles here and here. Sulfates and carbonates are laxatives when taken in high doses. Caution should be taken by people prone to gallbladder stones.
And that’s it for the magnesium news, hoping to answer some of your questions. I wish you a great weekend, and I’ll see you next Thursday for new adventures.
XO 💊
Sources :
Les compléments alimentaires, votre révolution santé, ed. Marabout.
