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Magnesium

If you’ve had a conversation with me about anything health-related, we’ve probably talked about Magnesium. Magnesium deficiency is one of the most common dietary shortfalls in the SAD (Standard American Diet), and also one of the most important things we need to have healthy levels of in our bodies. Being magnesium deficient can, and will, jack you up in so many ways, and supplementing with it is something I recommend to virtually everyone!

 

Disclaimer: This information is provided for educational purposes only and is not intended as medical advice. Please consult with your healthcare professional to determine if magnesium glycinate is appropriate for your individual needs. Your health is your responsibility, and it's important to make informed decisions that align with your well-being.

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Introduction

Magnesium is an essential mineral involved in over 300 enzymatic reactions in the body, playing a pivotal role in neurological and muscular functions. Adequate magnesium levels are crucial for maintaining mental health, cognitive performance, and muscle integrity.

How It Works

Magnesium contributes to neurotransmitter regulation, nerve transmission, and muscle contraction. By modulating the activity of excitatory neurotransmitters and promoting relaxation, magnesium supports mental clarity and physical calmness.

Scientific Evidence

ADHD and Focus

  • Magnesium deficiency has been linked to hyperactivity, impulsivity, and poor attention. Studies suggest that supplementation may improve symptoms by stabilizing neurotransmitters like dopamine.
  • A 2019 review found that children with ADHD often have lower serum magnesium levels and that supplementation can modestly improve symptoms.

Anxiety and Mood

  • Magnesium influences the hypothalamic-pituitary-adrenal (HPA) axis, which regulates stress responses. Deficiency in magnesium has been associated with increased anxiety and depression.
  • A 2017 meta-analysis concluded that magnesium supplementation could significantly reduce symptoms of mild-to-moderate anxiety.

Muscular Function

  • Magnesium is critical for muscle relaxation and contraction. Inadequate magnesium levels may result in cramps, spasms, and muscle fatigue.
  • Research highlights that magnesium supplementation can alleviate exercise-induced muscle soreness and cramping.

Types of Magnesium and Their Uses

  • Magnesium Glycinate: Highly absorbable and gentle on the stomach, this form is often used to reduce anxiety, promote relaxation, and improve sleep.
  • Magnesium L-Threonate: Known for its ability to cross the blood-brain barrier, it supports cognitive health and may enhance memory and focus.
  • Magnesium Citrate: Commonly used to alleviate constipation, it also supports muscle health and energy production.
  • Magnesium Malate: Beneficial for energy production and commonly used for chronic fatigue and fibromyalgia.
  • Magnesium Chloride: Often used in topical applications, such as sprays or lotions, for muscle relaxation.

Dosage and Administration

  • Recommended Daily Intake: Adults typically need 310–420 mg of magnesium per day. For specific concerns like anxiety or muscular support, individualized dosages may be recommended by healthcare professionals.
  • Best Practices: Take magnesium with meals to improve absorption and reduce potential gastrointestinal discomfort.

Contraindications and Safety

  • Drug Interactions:
    • Magnesium may interfere with antibiotics (e.g., tetracyclines, fluoroquinolones) and bisphosphonates. Take these medications 2–4 hours apart from magnesium supplements.
  • Side Effects:
    • Over-supplementation can cause diarrhea, nausea, and abdominal cramping.
  • Precautions:
    • Individuals with kidney conditions should consult a healthcare provider before supplementing magnesium.

Additional Tips

  • Pair magnesium supplementation with adequate hydration for enhanced benefits.
  • Combine magnesium with complementary nutrients like vitamin B6 for added mood support.

References 

  1. Medical News Today. (2021). Magnesium and ADHD: What to know. Link
  2. National Institutes of Health. (2021). Magnesium: Fact Sheet for Health Professionals. Link
  3. BMC Pediatrics. (2019). Effects of magnesium supplementation on ADHD symptoms. Link
  4. Anxiety and Depression Association of America. (2017). Magnesium for anxiety: Evidence and recommendations. Link
  5. Verywell Health. (2023). Types of magnesium and their benefits. Link

Let me know if you need adjustments or further clarification! 😊