Nutrition Blog

Magnesium

Magnesium is one of the most common supplements that we recommend to our patients. Magnesium is important because it is found in every cell in the body and helps your body with energy creation, protein formation, gene maintenance, muscle function and nerve conduction. And yet, about half of all Americans are deficient in Magnesium!

Magnesium also has other tremendous benefits; It has been shown to boost athletic performance/recovery, help fight depression, help manage type 2 diabetes, combat migraines, lessen PMS symptoms, decrease constipation, increase rest and relaxation and more! Magnesium really is a fantastic nutrient that can do wonders for your body.

So, how much magnesium should you be taking, and what type is best? That is a tricky question because there are at least 10 different types of magnesium on the market, and each one has a slightly different effect on your body. In our office we carry 4 different types/blends of magnesium, and each is used on a case-by-case basis, so it is hard to answer that question without some qualifications. First, if you have questions about it, please call the office and talk to Dr. Jach or Dr. De Biasio about which magnesium would be best for you. Better yet, on your next appointment, have one of the Dr.’s test you for which one your body likes most. The following information is a generalization, and if you have any questions, please consult our office or another health care professional.

The RDA for magnesium is 400-420 mg/day for men and 310-320 mg/day for women. Magnesium is found in some common foods (there is 50 mg of magnesium in a serving of dark chocolate!), however the fact that 50% of Americans are deficient says that we just don’t eat those foods enough.  So, we highly recommend taking a magnesium supplement. All the magnesium supplements help to replenish your body’s stores of magnesium; however, they all have a slightly different effect on the body. Here are the 3 most common ones we use, and why we may recommend using them:

Magnesium Citrate: this is a quite common form of magnesium that is best used to help combat constipation.

Magnesium Glycinate: contains the amino acid glycine, which is commonly used as a calming agent for those with anxiety, depression, sleep problems, and helps combat inflammatory conditions and heart conditions.

Magnesium Malate: is a more easily absorbed form of magnesium and does not have such a potent laxative effect. It has been reported to help with fibromyalgia and chronic fatigue. 

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