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Some of you may have heard people talk about Magnesium supplementing as the cure all for everything from perimenopause symptoms to depression to antiaging. While that may not be entirely true, there are many benefits that can be seen by upping your magnesium levels.
The list of disorders and symptoms associated with magnesium deficiency is staggering. It includes thyroid disorders, constipation, insomnia, alzheimer’s, osteoporosis, PMS, migraines, depression and even stroke to name a few. Many heart disorders and heart attacks as well as hearing issues can be associated with a lack of magnesium. Most recently, magnesium deficiency in children is shown to present as ADD/ADHD, autism, motor tics, and learning and anxiety disorders.
Most people are deficient in magnesium. Because it is a bulky addition, most multivitamins opt not to include it. Magnesium is depleted and absorption is blocked by excessive caffeine, calcium, stress, digestive disorders, sweat, sodium, and alcohol among other things. It can be found naturally in dark green leafy vegetables like broccoli and spinach. It’s also found in beans, whole grains, soy milk and tofu. Halibut and scallops as well as pumpkin and squash seeds are especially high in magnesium.
It is always preferable any time you can increase a nutrient level through diet rather than through supplements. However, magnesium supplements are certainly an option for ensuring your intake. 300-400 milligrams a day are recommended for most adults. Supplements come in a couple different forms roughly broken down as either insoluable or soluable. The insoluable forms (magnesium oxide, carbonate, chloride) are helpful if you have constipation issues, but don’t help overall health any more than that. The soluable forms (citrate, malate, glycinate, etc) are more readily absorbed by the body and are then available to address other health issues. Liquid supplements are available if there are issues swallowing large pills. There appears to be little evidence that one can really overdose on magnesium. The easiest reference to check your dosage is how you react. If you are experiencing loose stools after a dose of magnesium, you should reduce your dose (note that the insoluable forms are more likely to cause this.)
Adding magnesium to your diet or supplement plan may be a simple way to manage problems that seemed to be attributed to other issues. It’s easy enough to add it in and see if it helps you. As always, check with your doctor to see if there’s any reason you should avoid it in your personal condition.
Written by Sarah Ann of Conway, MI - August 2009
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