Do you struggle with insomnia, mood issues, constipation, or even migraines? These health issues can dramatically impact your quality of life. I know if I don’t feel the best, I can’t show up 100% for my family or work. In order to bring the best version of yourself to the table, optimizing your health is vital so you can be fully present and the best wife, mama and friend or co worker you can be.
What’s one simple way you can start that process? Magnesium supplementation! Magnesium could be your new best friend. If you’re having sleep issues, anxiety, constipation, or experience cramping after workouts, magnesium could help. Today’s article is going to cover why magnesium supplementation helps so many people with nagging issues and specific ways it could help you uplevel your health.
Studies have shown that up to 75% of the population may not be getting adequate amounts of magnesium. Yet, magnesium is essential and needed in over 300 chemical processes in your body! It’s no wonder your body may be functioning less than optimal if you are deficient. It may not have the building blocks and fuel to carry out necessary functions.
One of these reasons is because the Standard American Diet is high in calories and low in nutrients. For most of us, grabbing a granola bar or bagel on the way out the door is our breakfast, a sandwich loaded with meat and cheese is for lunch, and ordering out for dinner is how we make it through the week (especially if you have kids or busy lives!). It can be hard to make nutrient-rich meals every night of the week, I get it. But even simple ingredient swaps can help.
Try to include more magnesium-rich foods into your diet like:
Greens like Spinach and Swiss Chard
Nuts like almonds, brazil nuts & cashews
Seeds like pumpkin, sunflower & flax
But the unfortunate truth is, even if you do eat a healthy, balanced diet, the nutrients in our food sources aren’t as high as they once were. Did you know that a tomato back in our grandparent’s day had more nutrients compared to a tomato in today’s society? So, even if you increase your consumption of “magnesium-rich” foods, it may not be enough to reach optimal levels.
Kind of a bummer, right?
While eating organic, growing your own foods, or buying from local produce can sure help with this issue, sometimes supplementing is necessary.
I test every patient and I would say 90% off my patient population is deficient and notices a difference when supplementing. There are different types of magnesium and certain types can be more beneficial for certain conditions.
*Before we move on, I want to state that I believe in the power of personalized medicine and supplementation based on personal symptoms and functional lab testing. Please ask your provider before you start any new supplements to make sure you are consuming the right dose and form that’s for your unique body.
Is magnesium the new melatonin? It might seem so! In one study, participants who struggled with insomnia and took a dietary magnesium supplementation experienced longer sleep time, sleep efficiency (the time in bed was actually sleep rather than rolling around awake), and increased concentrations of melatonin.
Not only that, but taking magnesium also helped participants wake up easier in the morning. So instead of taking direct melatonin, magnesium can help balance your body’s production of melatonin and cortisol! I recommend taking it before bed to get the best night’s sleep! It has even helped with my son to help his sleep! I love doing a magnesium salt bath a few times a week before bed.
If you deal with high stress and anxiety, then it’s a good idea to have magnesium on hand. While you may not be getting enough magnesium in your diet in the first place, stress can make your magnesium stores even worse. Stress (physical, emotional, and mental) can deplete your body of magnesium, contributing to your anxiety. Talk about a never-ending cycle! Stress lowers your magnesium, and lower magnesium levels contribute to stress and anxiety!
That’s why supplementing with magnesium is key to putting a halt to this vicious cycle. Studies show that taking magnesium can help with anxiety from low anxiety levels to chronic severe anxiety.
Chronic fatigue can be debilitating for some people. Magnesium supplementation could boost your energy, lead to a better emotional state, reduce your pain, and give you your life back. One study showed that 12 of the 15 chronic fatigue syndrome (CFS) patients that were receiving magnesium treatments benefited from it and felt some sort of relief.
There are many different causes of migraines so it’s important to work with your provider but magnesium deficiency must not be overlooked. Magnesium levels could be key in preventing future headaches and migraines as well as treating migraines, tension headaches, and cluster headaches. Instead of grabbing for the Tylenol, try grabbing for the magnesium instead!
Magnesium CITRATE can be your new best friend if you struggle with daily constipation. Having regular bowel movements is essential in getting excess toxins and hormones out of your system. If you aren’t pooping daily, then toxin build-up can occur and wreak havoc on your gut, hormones, and cells, increase inflammation, and interfere with bodily processes.
Magnesium Citrate: If you are often constipated, this magnesium could be right for you. It has laxative-like properties to encourage bowel movements. Remember, it’s important you are having 1-3 daily bowel movements! My favorite magnesium for constipation is magnesium citrate by Pure Encapsulations and can be found here discounted!
Magnesium Glycinate: This form is the easiest on the stomach. Citrate can be a bit much for some people and so this form is a great option. It’s easier to absorb compared to some other magnesium supplements and shouldn’t cause those loose stools or stomach issues. If you are struggling with anxiety, insomnia, or chronic stress this form could be the most beneficial form for you.
It’s important to work with a functional provider so they can run functional lab tests. If you are struggling with anxiety, sleep issues, or headaches, there may be other underlying issues that are contributing to it like other nutrient deficiencies, hormone imbalances, or underlying infections.
However, magnesium supplementation can be a great start to get some quick relief. Make sure to get your magnesium from a high-quality brand and source. Please don’t buy them from Amazon! You can order from my trusted online dispensary, Fullscript, here or from Taylor Dukes Wellness and get them shipped right to your door.
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