When it comes to the supplements that I have learned about and take myself, magnesium is the one I could definitely not be well without. It was part of the combo of gut health supplements that finally helped me to crack the code to nearly 20 years of GI pain and chronic constipation almost 3 years ago. Since I began supplementing with magnesium and pre and probiotics, the change in my gut health and immune function is drastically better. I have not had a cold or flu since, and I am easily able to titrate the dose of my magnesium supplements to manage my tendency towards constipation.

This important mineral is used for over 300 processes in the body and is crucial to sustaining life. However, it is estimated that at minimum, over 60% of adults are deficient in this mineral. Do you have any stress in your life? YOU NEED MAGNESIUM. Stress zaps our magnesium levels quick!

Examples of symptoms related to low magnesium include:

• Muscle pain, cramps

• Constipation

• Headache or migraines

• Anxiety

• Heart disease and high blood pressure

• Depression and more

Low Magnesium can lead to:

• Recurrent miscarriages or premature labor

• Infertility caused by spasms in the fallopian tubes

• PMS

• Excruciating menstrual cramps

• Pregnancy leg cramps

• Pre-eclampsia

• Morning sickness

• Chronic constipation

• Heart disease risk increase

Foods high in Magnesium:

• Pumpkin seeds

• Spinach

• Sunflower seeds

• Sesame seeds

Supplementing Magnesium: It can be confusing to know which type your body needs when there are several types. Here are a few:

• Magnesium Citrate: best for constipation as it helps add water to the stool (drink that water!)

• Magnesium Gycinate: more gentle on the gut

• Magnesium Hydroxide or oxide: best for constipation, GI issues, and migraine prevention.

• Magnesium Malate: best for getting into the body’s cells

• Magnesium L-Threonate: well absorbed by the digestive tract

Magnesium can also be found in bath salt crystals, lotions, and sprays that can be absorbed through the skin. Combined with Epsom salt in the bathtub, the two work together to help improve absorption by the body. The typical ratio for magnesium flakes to Epsom salt would be 1 to 1.

It should also be mentioned then, that some foods and drinks we consume can make it harder for our bodies to absorb magnesium. These include:

• Soda

• Sugar and refined carbs

• Excess unhealthy fats

• Alcohol

• Caffeine

• Excess Animal protein

• Certain meds: diuretics, steroids, antibiotics, birth control pills.

NOTE: if you or someone you know take the birth control pill, the NEED to be supplementing with magnesium.

With all that is known about magnesium, women should be working to optimize their levels when they suffer from excessive cramping with periods, are struggling with infertility or miscarriages, have chronic or occasional constipation, or any other symptom mentioned above.

Magnesium in our clinic…

With how busy life is and how overwhelming it can be to go and find/buy magnesium from the store, we made it simpler for you to get our favorites. We stock my favorite magnesium that helped me to get and keep my gut healthy as well as magnesium bath flakes that can be combined with Epsom salt in a bath and magnesium lotion. Magnesium lotion can be placed on the abdomen and low back for best absorption. It takes about 20 minutes for maximal absorption to occur. A simple time to use lotion would be to apply 20 minutes before a shower. Once it hits 20 minutes, you can shower as usual.

Have more questions about magnesium? We highly recommend seeking out your local naturopath to discuss essential nutrients such as magnesium among many others for optimal health. Be sure to use any supplement as directed on manufacturer labeling or as a healthcare provider recommends.

Realize that this and all other blog post publications should never replace actual medical diagnosis and treatment by your healthcare team.  Posts like this can actually be a great conversation starter with your healthcare team!