{Thrive} I Take Magnesium Everyday, Here’s Why.

4 Reasons Why You Should Magnesium Each DayEvery night, before I go to bed, I take magnesium. While I am not a fan of excessive supplements, I swear by this one. Did you know that an estimated 50% of Americans are deficient in this vital nutrient and supplementation can improve nerve function and digestion, reduce stress, improve sleep and naturally calm you?

 

Early on in my chronic illness journey, my digestion became really sluggish. I was bloated and constipated and dietary changes didn’t help. Determined to avoid chemical laden and habit forming laxatives, I turned to magnesium and it worked wonders. Plus, it helped calm me and improved my sleep. Now, a few years later, I continue to use magnesium to support my body systems and I have recommended this alternative therapy to several of my clients with great results. I even give magnesium to my 6-year son, Hudson, when he gets a little backed up. It’s completely safe and yes, kids can be magnesium deficient too.

Why is Magnesium Important?

Magnesium is a lesser-known mineral that is critical for normal body function. It is involved in over 300 biochemical functions in the body including blood sugar control, supporting the nervous system, blood pressure regulation, and metabolism.

Signs of Magnesium Deficiency

Magnesium deficiency is actually very common, especially with chronic illness. A natural muscle relaxer, magnesium supports and calms the nervous system, and it can have a safe and natural laxative effect. A deficiency can cause noticeable symptoms such as muscle aches, poor digestion, anxiety, and trouble sleeping. Some other health issues that have been linked to a magnesium deficiency include hormonal imbalances, fibromyalgia, osteoporosis, constipation, headaches, and chronic fatigue.

What causes magnesium deficiency?

There are several factors at play including mineral depletion in soil as well as illness, digestive issues, and prescription medications (like antibiotics) that damage the digestive tract to the extent that magnesium cannot be properly absorbed.
The RDA for magnesium is around 300mg per day for women and 400mg per day for men. For kids its about 75mg for ages 6mo-3 years, 100 mg for ages 4 years to 8 years and 250 mg – 350 mg for ages 9-18. This can be obtained through certain foods if your diet allows, or through a trusted supplement. If your magnesium levels are depleted it can take months to achieve a more normal level so supplementation may be necessary.

How to Increase Your Magnesium Levels

As for the safety of magnesium – too much magnesium from food does not pose a health risk in healthy individuals because the kidneys eliminate excess amounts in the urine. When it comes to supplementation, the dosages below do not pose a threat of toxicity but Talk with your doctor or dietitian prior to starting any supplement.

  1. Clean up your diet. A diet that is rich in whole foods and limits sugar, alcohol and processed foods will be more supportive to your gut.
  2. Take a probiotc. Replenishing the healthy bacteria in your gut is a great foundational tip to improve nutrient absorption, reduce bloating and improve overall digestion and immune function.
  3. Eat Your Magnesium.  Dark leafy greens, dairy, nuts, seeds, beans, avocado, bananas, and figs all contain higher levels of magnesium.
  4. Supplementation. If you choose to take a magnesium supplement, there are several options.  
    • Magnesium Oxide: the most commonly found form of magnesium, it is less expensive though less bio-available, so I don’t usually recommend it.
    • Magnesium Citrate: magnesium combined with citric acid. This may have a laxative effect in some cases when taken in high doses which makes it a great, natural treatment for constipation. I recommend this one.
    • Magnesium Glucinate: highly absorbable, this is recommended for anyone with a known magnesium deficiency and less likely to cause laxative effects than some other magnesium supplements. I prefer this brand.  
      • Dosing: check with your doctor prior to taking any supplement.

        • Adults: Recommended doses range from 200-800mg per day. If you are using magnesium citrate, titrate the dose up or down to manage the laxative effects. Doses can also be divided up throughout the day for better absorption.
        • Children: Recommended dose is 100mg a day or up to 200mg per day for acute constipation or deficiencies. Try magensium citrate powder and mix it into a smoothie or applesauce. 

References: https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/

 

4 Reasons I Take Magnesium and You Should Too

 

Nourish.Breathe.Thrive and Katie Cavuto are not responsible for any specific health or allergy needs that may require medical supervision and are not liable for any damages or negative consequences from any treatment, action, application or preparation, to any person reading or following the information in this article. References are provided for informational purposes only and do not constitute endorsement of any websites or other sources. Please contact your doctor before starting any supplements.

 

Save

6 thoughts on “{Thrive} I Take Magnesium Everyday, Here’s Why.

Leave a Reply

Your email address will not be published. Required fields are marked *