Supplement of the Month: Magnesium

Now before I begin, I am, of course, all about real food, but supplements do have their place in some instances. We need to consider factors such as modern agriculture, soil quality, genetics, training load and recovery and situational circumstances before we can rule out the role that supplements can play. Please use the following steps in order before developing your supplement protocol.

#1 Prioritise real food.

#2 Prioritise food quality.

#3 Prioritise lifestyle changes. Control your stress, sleep well and love deeply as I always say.

#4 Supplement if necessary.

Ok, let’s dive in. We start the series with magnesium.

Magnesium

Magnesium is one of the most abundant elements and hundreds of enzymes require magnesium ions to function. It plays a crucial role in bone formation and the regulation of blood calcium levels, fatty acid synthesis, muscular relaxation and the activation of vitamins B and D. Magnesium is essential to all cells but one of the most common deficiencies in the Western world, so it is one of the supplements that I prescribe most.

Magnesium is great for:

• Carbohydrate cravings
• Pre-menstrual syndrome (PMS)
• Natural menopause relief
• Muscle cramping
• Exercise recovery
• Relaxation, stress management and cortisol control
• Sleeping troubles

Food sources of magnesium are: nuts, seeds, raw cacao, dark green vegetables, fish and meat. Please prioritise these.

Choosing to supplement? TNN recommends:

1. All Things Better Stress & Sleep Support*
2. MediHerb MediMag Calm*
3. Ora Mag3 Mood*
4. Cabot Health Magnesium Ultra Potent Powder
5. Ethical Nutrients Mega Magnesium Powder

*These are the recommend highest-quality practitioner-only brands. When you become a client of TNN you will have access to these. The additional brands are available from your local health food and/or chemist.

Directions: When it comes to magnesium, please select a powder for greater absorption. Please start with one teaspoon dissolved in water, ideally before bed to assist with relaxation and enhanced sleep.

Cautions:

Please consult your health practitioner prior to supplementation if your have kidney or heart disease.

If you experience stomach upset or diarrhea, please decrease your dosage by half, or change to every second day.

Do you use magnesium powder? Share your successes below!

References

Wester PO (1987). “Magnesium”. American Journal of Clinical Nutrition. 45 (5 Suppl): 1305–12.

Image credit here.