Magnesium – everyone loves this mineral.
It has been heralded to help with nearly everything; and people are often quick to suggest utilising this supplement for general health and wellbeing.
But what are the benefits or Magnesium?
Is the powdered stuff really any better than the pill form?
What should you be looking for when choosing a Magnesium supplement?
To find out, read below.
Magnesium is vital for energy production, the synthesis of protein (muscular health), muscular contractions, fatty acid metabolic processes and maintaining the integrity of our skeletal system (bone health).
This essential mineral also participates in assisting over 200 different enzyme reactions within the body which contribute to optimal and healthy function of the nerves, bones, heart rhythm and muscles.
Experiencing muscle spasms and aches, difficulties sleeping, poor digestion and low to mild anxiety?
You might have had various tests conducted, but a magnesium deficiency is commonly overlooked and rarely assessed and examined. Because of this, magnesium is positioned as a highly under-utilised- yet highly beneficial- supplement for assisting optimal health.
Why do we as Chiropractors value the importance of magnesium supplementation?
It’s because many of the secondary conditions that we see in our practice; such as muscle pain, headaches, cramps (which result from a primary structural shift) arise in conjunction with inflammatory changes- which activate pain receptors known as ‘nociceptors’.
Half of the magnesium found in our body is located in the bones, with the rest residing in soft tissues like your muscles.
It is vital to ensure your body receives a sufficient amount of magnesium.
The current recommended daily intake of magnesium in 350mg.
Some foods that are rich in magnesium include the below:
-Spinach, Kale and other Leafy green vegetables
-Fruit (Avocado, Banana, Rasperries)
-Nuts and Seeds
However- the majority of people will not reach the ideal level of magnesium consumption a day.
To correct this, we recommend a high quality magnesium supplement to act as a supporting aid.
What’s the best way to get magnesium?
We recommend the powdered form over the tablet form.
Magnesium in the tablet form requires your stomach acid to ionise the mineral. Resulting in less absorption and more excretion.
What should I be looking for when choosing a magnesium supplement?
If you find yourself in a big yellow looking warehouse with a wall filled with different types of magnesium, it would be understandable to be confused about which one is best.
Not all magnesium supplements are created equal.
While most will be fine, it is better to avoid the oxide and sulfate forms which are not well absorbed.
At Sims & Finn we strongly recommend the Metagenics Fibroplex MagActive. This magnesium satisfies our strict criteria of being a high quality supplement as well as being more highly absorbed by the body in comparison to other products.
Our chiropractors are able to advise you on the range of high quality supplements we stock and answer any questions on their suitability and benefits.
To book an appointment, either go to our website or call one of the members of our friendly staff.
Sims & Finn Chiropractic
- Sebo P, Cerutti B, Haller DM. Effect of magnesium therapy on nocturnal leg cramps: a systematic review of randomized controlled trials with meta-analysis using simulations. Fam Pract 2014;31:7\u201319. [PubMed]
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- Schwellnus MP, Nicol J, Laubscher R, et al. Serum electrolyte concentrations and hydration status are not associated with exercise associated muscle cramping (EAMC) in distance runners. Br J Sports Med 2004;38:488\u201392. [PubMed]
- Young GL, Jewell D. Interventions for leg cramps in pregnancy. Cochrane Database Syst Rev 2002:CD000121. [PubMed]
- Garrison SR, Allan GM, Sekhon RK, et al. Magnesium for skeletal muscle cramps. Cochrane Database Syst Rev 2012;9:CD009402. [PubMed]
- Al Alawi, A. M., Majoni, S. W., & Falhammar, H. (2018). Magnesium and Human Health: Perspectives and Research Directions. International journal of endocrinology, 2018, 9041694. https://doi.org/10.1155/2018/9041694
- Schwalfenberg, G. K., & Genuis, S. J. (2017). The Importance of Magnesium in Clinical Healthcare. Scientifica, 2017, 4179326. https://doi.org/10.1155/2017/4179326