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A couple of weeks ago, we talked about the importance of sodium to your overall health.
As an electrolyte, sodium helps balance the level of water in and out of your cells, and helps to regulate blood pressure.
Another electrolyte, magnesium, plays a crucial role in so many aspects of our health.
I’ve found it to be really helpful for both helping with sleep quality and with stopping muscle twitches or cramps at night.
What is magnesium?
Magnesium is a chemical element (Mg) that we most often get from the food we eat.
It’s found most often in dark leafy green veggies like spinach as well as nuts and seeds like almonds, pumpkin seeds and cashews. There’s also a fair amount of magnesium in chocolate.
It is typically bound to another element or molecule, which can create different responses in the body.
So, for example, Magnesium Citrate is more commonly known as Milk of Magnesia, which is used to ease constipation as it brings more water to the bowels and loosens stools. (Too much can cause diarrhea.)
Other formulations of magnesium, like Magnesium Glycinate, have been shown to help with sleep quality and muscle contraction, among other things.
What else does magnesium do?
Here’s a few other things magnesium is critical for:
Energy production
Bone development
DNA & RNA synthesis
Fluid balance inside of cells
Muscle contraction
Migraines
Nerve impulses
Heart rhythm
Brain function & mental health
So, you know, it’s pretty important.
Should I take a magnesium supplement?
For a variety of reasons, our diets are usually pretty low in magnesium. So the chance that you aren’t getting enough magnesium on a daily basis without supplementation is pretty good.
Magnesium is water soluble, which just means that you don’t hang on to it, and will excrete it out in your urine. So you have to get what your body needs daily.
So, I think most of us could probably do with some form of magnesium supplement.
(I take a Magnesium Glycinate about an hour before bed.)
What magnesium should I take?
There are a bunch of different magnesium combinations (called “chelates”), each bound to different molecules that can have different effects.
Unless you are constipated, I would avoid Magnesium Citrate.
Magnesium Glycinate or Bisglycinate are bound to glycine, which is an amino acid that helps with nerve conduction and hormone production.
I like Magnesium Glycinate to help with muscle twitches and cramps and help falling and staying asleep.
Magnesium Threonate is bound to the amino acid threonine, and has been shown to be helpful with cognition and sleep.
You can also find magnesium in a spray as Magnesium Chloride, the same as Epsom Salts. I’ve used it to help with muscle twitches and cramps, and find that it helps quite a bit.
If you sweat often, replacing electrolytes with an electrolyte mix helps get levels of sodium, magnesium and potassium back up. I really like LMNT as an electrolyte mix, but there are lots of others that don't contain a lot of dyes and sugar.
Of course, you can find blends of other combinations, but these three (Glycinate, Threonate and Chloride) I think are the most effective.
Since we don’t store magnesium in our body, it’s difficult to take too much. But some folks experience digestive distress and diarrhea after taking a high dose of magnesium.
The amount you should take is really up to you and your needs, but anywhere between 300-500mg per day is a pretty good range.
Disclaimer: Please discuss any new supplements with your primary care physician before starting, especially if you are taking medically prescribed medications.
Magnesium is an incredibly useful mineral that is essential for hundreds of processes and functions in our body.
My clients have seen the most improvement in their sleep and in reducing muscle cramps or twitching at night after taking magnesium.
Working together to find the right supplements to help get you to your goals is a big part of my coaching program.
I’ve got a few spots open in the 6-month 1-on-1 program now.
I’ve also re-opened my 3-month program to support you during the holiday months. (We all need a little extra support!)
If you’re ready to start making a change and need the tools, support and accountability, let’s talk!
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