Super Magnesium

Magnesium (Mg) is a powerful nutrient involved in optimal muscle and nerve function, heart function, bone mineral density and blood sugar levels.

Consistent exercise and training intensely can disrupt electrolyte balance due to perspiration, sweat and frequent muscle stimulation, in turn you may experience symptoms from low Mg such as tiredness, cramping, weakness, headaches, muscle stiffness and sleep disruption.

Disrupted Mg balance can also cause an increased level of calcium and potassium, that can lead towards the inability to fall asleep and feeling awake at night time.

Chronic impacts - Type 2 diabetes, heart disease, migraines, stroke, osteoporosis.

Magnesium types for use:

There are different types of Mg to be aware of, that can have slightly different functions and uses.

Sleep promoting;

• Glycinate and Threonate - relaxation promoting and falling asleep 200mg

• Theanine (also found in green tea) - Activates a neurotransmitter called gaba (helps to reduce brain activity) 100-400mg

General consumption:

• Chelate - Optimal for people who find that they are suffering from extremely low levels due to it's bioavailability level.

• Chloride - Very absorbable also for low levels.

Forms to avoid before bed:

• Citrate - associated use as a laxative for constipation

• Oxide - Poor absorption and also associated with use as a laxative

Guidelines to consider:

• Consume the above within 60-30 minutes before bed for particular sleep benefits

• Daily maximum intake of 500mg unless advised otherwise

• For overall general dose - A Complex that combines all but citrate / oxide unless needed for constipation throughout the day

• Hydrate efficiently throughout the day

Natural high potency food sources:

• Pumpkin seeds, almonds, spinach, cashews, brazil nuts, lentils, black beans, kidney beans, tofu, peanuts, soy milk, black beans, avocado, potato, brown rice, oatmeal, banana and dark chocolate.

Note:

The best way to find out your current biomarker levels would be to get a blood test done and make sure to inform the doctor that you have a particular interest in Magnesium and markers related to sleep and energy balance (b vitamins etc).