Magnesium

Magnesium

 

Magnesium is one of my favourite minerals and is generally one of the first supplements I prescribe.

Magnesium is needed for many crucial biochemical processes in the body.

Calcium makes all cells contract – magnesium relaxes them, which is why it is needed by all cells of the body.

 

natural suppsWhat is Magnesium great at helping with?

  • Muscle cramps, aches & pains
  • Thyroid function
  • Cardiovascular issues such as high blood pressure
  • Anxiety
  • Improving Sleep
  • Glucose metabolism
  • Insulin homeostasis
  • Energy production
  • DNA, RNA synthesis

 

So how is magnesium important in thyroid function?

  • Magnesium is one of the minerals needed to convert inactive T4 to active T3 which is the thyroid hormone that is used by the cells and tissues of the body
  • It assists in helping the thyroid to make more T4
    Epsom salts

    Epsom salts

  • The deficiency of magnesium is also indicated in goitre formation (with of course Iodine deficiencies)
  • Plays a part in parathyroid function – affecting with how effectively magnesium and vitamin C are absorbed.

 

Magnesium can be taken into the body either by food, supplements, body oils or salts such as Epsom Salts. Epsom Salts are great in a bath for an all over aching body or as a foot soak for aching feet and the lower legs. Whilst Epsom Salts can be used internally as a laxative – I would only recommend this in extreme cases of constipation, as it can lead to a very lazy bowel.

 

 

diet vegGood food sources of magnesium are:

  • Spinach
  • Chard
  • Pumpkin Seeds
  • Yogurt or Kefir
  • Almonds
  • Black Beans
  • Avocado
  • Figs
  • Dark Chocolate
  • Bananas

 

Looking for a good magnesium supplement can be a little tricky, as not all magnesium supplements are created equal.  Many of the cheaper magnesium supplements have high doses of Magnesium oxide – this is VERY poorly absorbed by the body, however it can work well as a laxative.

My favourite forms of Magnesium are the chelated forms – this means the magnesium molecules have been synthesised to amino acids which acts as a transporter for far better digestive absorption.

I would recommend a dosage of 400mg per day, and possibly higher depending on your diet and situation. The Lucy Rose Clinics stock my favourite night magnesium supplement, it is a practitioner only brand and as it’s a powder that you mix with water, it is absorbed really well.

And remember – take your magnesium supplement at night (unless it’s an energy formulation) as this is when the body absorbs it the best. Plus it’s going to help you sleep better as magnesium is helping every cell of your body relax, bringing anxiety levels down.

 

Tiffany from The Lucy Rose Clinic Sunshine Coast

Tiffany from The Lucy Rose Clinic Sunshine Coast

 

Tiffany Smith

Naturopath

ATMS Member

Practising at The Lucy Rose Clinic on the Sunshine Coast