Updated: Mar 31
We should be talking and learning more about magnesium. In my 15 years of practice as a natural therapist magnesium has helped many clients, for pain, stress, sleep, anxiety and more. Primarily one of its roles is producing energy in the mitochondria, the energy production factories, of the cells of our body.
There is a multitude, or even a bigger than that multitude of magnesium supplements on the market, even my own clinic dispensary has six different combinations so it can be really challenging to find the correct magnesium. Here are some very basic things to consider, bearing in mind they are not recommendations or a prescription.
What type of Magnesium to take - Powder or Tablet?
Powders are easier for the body to digestive and absorb. Although magnesium powders can have a challenging taste, not to everyone’s palates they are the best option if your digestive system is not functioning well, such as indigestion, reflux, IBS, constipation and other digestive disorders.
Magnesium tablets whether they are compounded with other minerals or vitamins have to be broken down by our digestive system, unlike magnesium powders tablets have insipient that are needed to hold the tablet together. Often these chemicals may not be identified or may not be the best thing for us, especially if we looking at cheap supplements. Also when ordering online one has to be careful of what is in the supplements
Avoid magnesium oxide, this is very much a case of read the ingredients label or click on to ingredients information if you're purchasing online. Magnesium oxide is often used, it is a cheap compound of magnesium, perhaps accounting for its popularity, unfortunately it is quite difficult for the body to break down and absorb
Reading Labels for Magnesium
Here’s the information on a magnesium label, 800mg in each tablet.
100 mg (equiv. to Magnesium 20mg)
Magnesium amino acid chelate
100mg (equiv. to Magnesium 20mg)
100mg (equiv. to Magnesium 20mg)
500mg (equiv. to Magnesium 300mg) 62% of total, or 83% of actual magnesium.
Now, remember above that magnesium oxide is difficult to separate the magnesium, so has low availability. Also it is also a cheaper alternative. I hope this helps you choose carefully.
Magnesium citrate is becoming very popular and can be well absorbed but particularly in powder form may initially cause quote excitable bowels" so it may be necessary to build up your dosage over a few days.
Magnesium orotate is often recommended if you are taking statins for cholesterol lowering.
One very important thing if you decide to add any particular mineral supplement, perhaps this could also even apply to medications that your doctor recommends, is check after a week or more or less that what ever you have decided to take his making changes, if not try a different one, or go to a naturopathic practitioner who will give you quality, researched practitioner only brands. Or return to discuss your new medication with your doctor or pharmacist.
Magnesium Deficiency - Caused by Medication
Now here's the message I'd like you to consider. Many people get indigestion, in fact perhaps most people get indigestion or even reflux at some time. In looking for a solution we go to the doctor or chemist and are prescribed medication or purchase over-the-counter medication that are proton pump inhibitors (PPI's) which 'inhibit' the production of stomach acid. Perhaps it would be better to find out why we are having indigestion? It can be handled by lesser potent medication, while you either visit a naturopath specialising in 'gut issues' or something you can do for yourself is keep an 'indigestion' diary recording what, where and how of your eating, remembering to record stress levels, emotions of other social, work or family issues that can all affect our digestive system.
"Dailey worked in a customer service centre, her embarrassing problem was an uncontrollable bowel. Three years of digestive pain, gall bladder operation, not solving anything, a cacophony of drugs that didn't solve the problem..."
Working with me and having kinesiology, Dailey had several traumatic events in her life that created this problem, once learning about the connections of these events to her illness, and having techniques to release and clear the related emotions, she now feels great and is getting on with her life. That life involves a different kind of customer service within her own business. So it's important to find answers for pain to regain your life and the positive future that is before you.
Put more Magnesium into your Day
or if too much green isn't your thing nuts and seeds contain good qualities of magnesium.
Jean runs a Natural Pain Clinic in Christchurch, New Zealand, where she works to help people to reduce their chronic or persistent pain with the goal to have pain free times, spaces and days in their life. To be able to work, socialise and regain their lifestyle and future wellbeing. Link to home page for more information. Information and ideas expressed on this page are those of the author and should not replace professional advice.