After one of my talks this week I was chatting to a women who told me she had recovered from magnesium deficiency. She literally was ticking all the symptoms and it took her some time to get to the bottom of what was wrong....when she did and started eating more magnesium foods and taking a supplement she said in her own words 'it was like a shadow was lifted off me and I became myself again'.
Anyone in Perimenopause might feel this at some point and in my view its important to rule out magnesium as a deficiency on your path to optimum health.
The last article outlined the various types of Magnesium available in supplement form. The two I work with mostly and receive amazing feedback on are - in oral form Magnesium Citrate & Magnesium Bisglycinate and topical - Magnesium Lotion.
Read back over the prior two articles to refresh your mind in terms of all things Magnesium - one of the most important point to remember is that Magnesium cannot be absorbed on it's own but needs to be combined with another molecule -hence the twinning that you see in all the various sources of Magnesium.
My preference of Magnesium Citrate is MAG365 - firstly it is made up of Magnesium Carbonate that comes from seawater and citric acid from non GMO Beetroot. When you put your teaspoon of powder into a glass and add water these two ingredients will make ionic magnesium citrate. The sweet deal here is the absorption this creates in our bodies - it gets transported to our cells nice and fast like on a superjet! Dissolving in water too also enhances absorption in the gut.
I have been using this myself for nearly two years and find it fantastic. I get weekly feedback on this too on how great women are finding it especially for the nervous system and aches & pains.
The key here is to learn and adapt your dosage - I take 1 teaspoon morning and evening and this works for me. Other women might find it stimulating at nighttime and prefer to take 2 teaspoons in the morning - the key is to chop and change and see what works best for you. It is brilliant to take the MAG365 BF after a work out or in the morning for an energy boost.
Note: Build it up slowly to avoid any small laxative effect.
Some people prefer to take a capsule and want to avoid the possible small laxative effects of Magnesium Citrate (if you build up slowly you will not get the laxative effect). The creme de la creme here is PrizMAG.
So why take this over Magnesium Citrate ?
The glycine in this partnership make for a fantastic attention to your body's nutrients. Glycine is responsible for the following:
Joining these two together creates superior absorption compared to other forms of magnesium. Magnesium Bisglycinate is a magnesium bound to two glycine amino acids with a 'clawlike bond' known as chelation ( like joining a link in a chain). Our bodies are very efficient at absorbing individual amino acids, and the amino acid glycine is the preferred molecule for creating organic chelated minerals. Glycine is readily identified and absorbed across the intestinal wall and glycinate chelates are small enough to transport right into the cells themselves!
Not all labeled chelates ( see more below on Reading your Labels) are true chelates and this can affect absorption and, ultimately, the typically-predictable, positive results. Just mixing a magnesium salt, glycine and hydrolyzed soy protein will not give a true chelated molecule. PrizMAG magnesium bisglycinate is made by a chelation process patented in the 1950s and involves precise chelation and spray drying.
I have seen this one work great for women who are having sleep issues, and /or stress and low energy. Also the impact on the nervous system encourages melatonin conversion, aids production of serotonin and dopamine all of which help with anxiety and stress.
Best time to take your Magnesium
For optimal absorption it is best taken away from food - the acid in your stomach is highest at this time and there aids absorption. Dividing the dose throughout the day is key and this is where you need to se what works best for you - remember too how great it is for restless leg syndrome and sleep so taking your second dose at bedtime is very effective for most women.
What is your sweet spot ?
To get to the dose that works best for you takes tweaking - it is best to start low and build up from there. Slowly increase until you see improvements or stop and reduce if you see side effects. Please note this will work with the better forms of magnesium only and will not for example work with magnesium oxide.
Note: If you have any issues with your kidneys you should consult your GP before starting magnesium.
Read your labels
Before you rush into buying your magnesium supplement make sure and read the label. Check for the following:
As you know I am really pricky about my supplements and I have to be very honest I get super annoyed when I see marketing ploys and evasive labeling that sets products up to be something they are not. So please take the time and read your labels - Knowledge is Power.
I am beginning to feel like my journey with Magnesium is never ending ...LOL. As I researched this more and more questions come up but probably the biggest one is the relationship with Vitamin D Deficiency and Magnesium and also the Calcium/Magnesium relationship. So there will be more to come!
For now get shopping BUT read those labels ! The lovely team at MAG365 have given a discount code of WWEVENT that you can use to get 25% off - how nice is that ! Just click here for their website.
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