Have you noticed there seems to be more “buzz” around magnesium lately? It’s often a topic of conversation when it comes to elevating health and wellness. And for good reason! This important mineral boosts your immune system, keeps your heartbeat steady and helps your nervous system send and receive messages to work efficiently.
In addition to providing an array of health and well-being benefits, magnesium can also help alleviate a variety of chronic medical conditions ranging from cardiovascular health to migraine headaches.
The good news? Magnesium is readily available in a variety of foods such as vegetables, fruits, fish, whole grains and legumes. The bad news? We don’t always get our daily magnesium requirements from our diet. And some people are actually at risk of being magnesium deficient due to health conditions such as digestive issues or diarrhea.
As a result, it may make sense to get your magnesium in a supplemental form. But where to start? How do you know which type is best for you and how much to take?
Helping body mechanisms work efficiently
Magnesium is a necessary nutrient for overall body health. It’s present in our body cells and required for our bodies to function properly. Magnesium is known to be an anti-inflammatory and it can also enhance exercise performance, as well. According to Nathan Worthing, PharmD, Clark Professional Pharmacy owner and pharmacist, magnesium “assists with several hundred mechanisms working within the body.”
Along with providing a vast array of health and medical benefits, magnesium also aids diseases, such as type 2 diabetes, Alzheimer’s and dementia. It can help with conditions and disorders such as Irritable Bowel System (IBS), fibromyalgia and PMS.
Getting your magnesium dose from the foods you eat
Given its vast array of benefits, magnesium is an important mineral to think about when it comes to establishing your health goals. It’s readily available in a wide variety of foods. The Cleveland Clinic offers the following recommendations to include magnesium rich foods into your diet:
- NUTS: almonds, cashews, peanuts, pumpkin seeds
- LEGUMES: black beans, edamame, kidney beans
- VEGETABLES: spinach, broccoli, carrots
- FRUITS: avocados, apples, bananas, raisins
- FISH AND MEAT: salmon, halibut, chicken, beef
- DAIRY AND GRAINS: soymilk, plain yogurt, whole milk, whole wheat bread, shredded wheat, oatmeal, fortified cereals
- OTHER: baked potatoes, white and brown rice, dark chocolate, peanut butter
How do I choose the right type of magnesium supplement?
If you’re not sure your daily magnesium intake can be met through your diet, supplements are an excellent option to consider. However, it’s important to understand the difference between the different types and how each works to benefit body health. To help you navigate the magnesium landscape, Nathan shares a few of the more popular types and identifies who should take which type and why.
- MAGNESIUM OXIDE: fairly popular in pharmacies, it’s elementally dense and therefore, requires fewer capsules. Ideal for relieving constipation or treating indigestion.
- MAGNESIUM GLYCINATE: because it helps to increase bone density, patients with osteoporosis are a key patent audience. Also benefits patients with heart disease, as well as type 2 diabetes because it breaks down sugars.
- MAGNESIUM CITRATE: helps the GI tract and aids constipation, as well as IBS because it relaxes the bowels.
- MAGNESNIUM MALATE: the go-to for patients suffering with fibromyalgia because it reduces muscle and pain tenderness.
- MAGNESIUM THREONATE: not as dense, which means you can take less capsules. Best for patients with Alzheimer’s or dementia due to its neurological effect.
Determining the correct magnesium supplement dosage
When it comes to dosage amounts for magnesium, options vary. You can certainly search online and easily find a general daily dosage recommendation. However, if you’re struggling with a balanced diet and/or you’re seeking benefits for a specific medical condition or disorder, we recommend speaking with your doctor first.
At Clark Professional Pharmacy, our pharmacists are available for personalized consultations to help you work through how best to add magnesium to aid your health and medical goals. Please call 734-369-8782 or email us at Clark4yourhealth@gmail.com to schedule an appointment. Our pharmacists and wellness consultant will assess your goals, prescribe the right type and dosage of magnesium and answer any questions you may have.
So here’s to a great start to 2020 and adding the magnificent value of magnesium!