Do MAGNESIUM supplements really work?
Short answer… YES
Magnesium is responsible for over 300 biochemical reactions in the body. Helping to support a number of functions including: Energy Mood Sleep Bone Health Heart Health and loads more!
But it depends on a couple of things…
Type
There are 11 different types of magnesium, carrying different reported effects and benefits. It’s important to choose the right one!
MAGNESIUM GLYCINATE sleep, anxiety, stress, cramps, headaches
MAGNESIUM MALATE muscles, fatigue, energy
MAGNESIUM CITRATE constipation
MAGNESIUM L-THREONATE cognition
MAGNESIUM TAURATE blood pressure, blood sugar
X - MAGNESIUM OXIDE not well absorbed - causes GI distress
Dose
The highest level of daily nutrient intake that is likely to pose no risk of adverse effects to almost all individuals in Australia for magnesium is 350mg per day. It is important not to self prescribe magnesium (along with any other dietary supplement) as you may
Be taking a supplement that doesn’t have enough magnesium to show any effect, possibly leaving an undiagnosed condition untreated. OR
Be taking large amounts (maybe due to multiple supplements containing magnesium without your knowledge) and therefore risking a build up in the body causing serious life threatening side effects.
Specific health conditions may require higher doses for short term use, and is why (like any other dietary supplement) should only be taken under the direction of a health care professional.
Food Sources
The best way to increase magnesium is through the diet. Supplementation should only be used to increase magnesium levels if you can’t gain enough through diet, you have issues with nutrition absorption or you are working with a health care professional on a specific health condition.
Peanuts
Cashews
Almonds
Cooked Spinach
Avocados
Black Beans
Pumpkin Seeds
Chia Seeds
Bananas
Dark Chocolate
*This information is not intended to diagnose or treat medical conditions. For personalised guidance, please consult with a registered healthcare provider.