Recently, I was coaching a group through a cleanse. I like to start my sessions by asking what is working for people and what they are struggling with. This gives me insight into what direction each particular group may need. As we were going around the circle, I realized that almost every person could benefit from taking a magnesium supplement.
Magnesium is responsible for over 300 biochemical reactions in our bodies. Getting sufficient amounts of magnesium was not a concern even 50 years ago but, as farming techniques have changed, so have the amounts of nutrients that are available in our fruits and vegetables. Now, magnesium is one of the most common nutrients that we need to supplement with.
As we went around that coaching circle, I found myself recommending magnesium for different situations. This just gives you a small example of the various needs for this nutrient:
- Problems sleeping
- Muscle cramps
- Heart palpitations
- Constipation
- Acid reflux/ SIBO (small intestinal bowel overgrowth)
We all quickly saw the correlation for the need for magnesium despite the various things that people were struggling with.
Magnesium always comes attached to a salt for deliverability. Depending on what your issue is would allow you to decide which magnesium supplement might be best for you. Also, you may need one form of magnesium in the morning and take a second form at night. Some common ones are:
- Magnesium sulfate (Epsom salts): Do NOT consume these. Enjoy an Epsom salt bath and allow the magnesium to be absorbed through your skin. This helps pull toxins out of the body, especially if combined with baking soda, and relieves achy muscles. I recommend that people start with a half cup of Epsom bath salts and a quarter of a cup of baking soda and, over the course of two or three weeks, ramp up to 2 cups of Epsom salts and a half cup of baking soda. This can be done daily but you will see benefit from even 2 or 3 times a week.
- Magnesium citrate: This typically comes in a powder form and is recommended for people who are constipated. Normal bowel movements should occur at least once per day. If this is not you, you are technically constipated. It is important to move your bowels at least once a day to remove toxins from your body. Again, start small with 1 or 2 teaspoons in a glass of water prior to bed. This should stimulate a bowel movement the next morning. If not, increase by a teaspoon and, once you have a bowel movement, reduce the amount by 1 teaspoon.
- Magnesium taurate: Taurine is a precursor to melatonin which is a neurotransmitter that helps you to sleep. Take 400 mg of this supplement about 30 minutes prior to bed. Don’t be discouraged if it doesn’t help right away. It may take up to a week to build up enough magnesium to help you sleep.
- Magnesium glycinate: If your body is demonstrating a need for magnesium, this is a good one for general use. Start with 400 mg per day and increase by 200 mg every 3 or 4 days. If your stools are loose, that is a sign of too much magnesium and reduce your dosage by 200 mg and stay at that dosage until your body tells you that it has enough, again, as demonstrated by loose stools.
- Almost everybody needs magnesium but, like with anything, every body is different. It is not recommended that you take a magnesium supplement if you have any kind of gallstone or kidney disease.
If you want more information, consider an initial consult with a Functional Medicine Health Coach. I can be reached by calling Just Breathe at 508-366-8292.
