Magnesium is having its moment. It’s the hot trend and darling of supplements right now, like velvet ankle boots and trench coats. And there are plenty of ways to try it; sprays, liquid, powder, capsules and soaking salts. So, what is magnesium and why do we need it in our bodies?
At RADO Nutrition, we use magnesium to help our clients re-establish optimal health. After all, magnesium is a mineral that’s a workhorse in the body. It’s responsible for helping the body with over 300 functions and has a key role in producing energy, cellular function, muscle and nerve function. It’s also vital for keeping our hearts rhythm normal and keeping our immune system on track.
Just Can’t Get Enough
And it is something that most of us don’t get enough of. You’d be surprised, most people are deficient in magnesium.
Depleted farming soil means plants and animals aren’t getting enough magnesium and things like fluoride and chlorine in our water supply deplete magnesium because they bind to the mineral. Our daily intake of caffeine and sugar help to deplete magnesium levels, as does stress. Is it any wonder we’re not getting enough?
So, what happens when you aren’t getting enough? A lot, actually. It plays a vital role in normalizing our body functions.
Magnesium Deficiency Symptoms
- Restless Sleep
- Tight muscles and cramps
- Hormone issues
- Mental confusion, depression, anxiety
- High stress
Nature’s Chill Pill
Magnesium is known as ‘Nature’s Relaxer’. It helps to synthesize reproductive and mood hormones, relax tight muscles, ease anxiety and reduce menstrual cramps. It’s also helpful for people suffering from disease and health conditions like fibromyalgia, chronic pain, diabetes, osteoporosis and heart disease.
There are 12 different types available and educating yourself on the different types available can help you pick the right one to address different functions in your body.
There are three types that we use at RADO Nutrition, most often to with our clients because of their ability to combat specific health issues. Malate, Citrate and Glycinate are ideal in optimizing body functions and overall health.
RADO Nutrition Top 3 Magnesium Types
- Malate: This form of magnesium is ideal for athletes and clients concerned with fatigue or low energy.
- Citrate: Most commonly used with clients dealing with constipation, PMS, high blood pressure and migraines. This promotes relaxation of bowels and helps with restful sleep.
- Glycinate: This form is highly absorbable is calming. It’s perfect for sleep issues, long-term pain, and anxiety. Not a good form to combat constipation.
So how much magnesium should we be taking? Suggested dosage for men and women range from 400 mg – 1000 mg per day. Certain individuals may require more or less, depending on their conditions and tolerance of the supplement. Our simple rule of thumb is if you start to experience loose stool, pull back on your dose by one capsule and see if that helps.
Where you get your magnesium makes a big difference. Sure, you can find supplements at your local grocery or drug store, but Buyer Beware. Chances are you won’t be getting your money’s worth or get what you think you are buying. I recommend clients purchase high-quality supplements with third-party certification for the ingredients, dosage, and supplement facts.
Fast Fact: What is third party certification? This means an outside lab that is unaffiliated with the manufacturer, confirms the legitimacy, ingredients, and safety of the product.
All of the RADO Nutrition products and supplements have third-party certification to verify the authenticity and quality of the ingredients. Where ever you choose to buy your supplements, ensure you are getting what you think you are paying for.
Don’t throw your money away on an uncertified product, because a company can make any claims they want on the labels, like higher levels of key ingredients. This means they could claim to contain 400 mg per capsule but might really only have 40 grams of poor quality magnesium and the remainder is filler.
Soak It Up
Aside from eating magnesium-rich foods or taking a pill supplement, there are topical options for this essential mineral, as well. Fast Fact: Transdermal magnesium just means you can get it through absorption of the skin. Either in oil, gel, lotion or bath salts, the one benefit to this form is that it bypasses the GI tract and doesn’t produce negative side effects like diarrhea.
You can also get it in powder that can be mixed into your morning smoothie or taken straight into the mouth to dissolve.
Foods With Magnesium
- Pumpkin seeds
- Leafy greens such as Swiss Chard, Spinach, Kale
- Beans and Legumes
- Halibut, salmon
- Dark chocolate
For Your Overall Health
There are so many health benefits for you by just adding more magnesium to your diet. And it’s quite common to be magnesium deficient which brings a whole slew of symptoms and health issues. RADO Nutrition recommends consulting with your doctor if you have kidney disease before taking magnesium and taking a lower dose if your bowels become loose. Look for quality supplements and specific types of magnesium that best fit your need.
Three Reasons to Get More
- It is ESSENTIAL to the body for normal function and optimized health
- It’s affordable and offers many options for supplementing
- Covers a broad spectrum of health benefits and is safe for most