Magnificent Magnesium
Magnesium is an essential mineral that plays a crucial role in over 300 biochemical reactions in the body, contributing to everything from energy production to skin health. Yet, nearly half of all people have low magnesium levels! This may be due to issues such as chronic medical conditions, medications, diet, aging, or stress.
Today, we're diving deep into the world of magnesium, exploring its various forms and how they can enhance your overall health and wellness.
Before we delve into the specific types of magnesium, let's get an overview of all the ways magnesium affects our body:
1. Skin Health: Magnesium aids in the production of collagen and elastin, essential for maintaining youthful, supple skin.
2. Mental Wellbeing: It helps regulate cortisol levels, promoting relaxation, improved sleep quality, and potentially reducing symptoms of anxiety and depression.
3. Muscle Relaxation: Magnesium is crucial for muscle function and recovery after exercise, making it valuable in massage therapies and body treatments.
4. Detoxification: It supports the body's natural detox processes, helping you to stay regular on the inside and glowing, healthier-looking skin on the outside.
5. Lowered Blood pressure: Magnesium can help lower blood pressure by blocking the vasoconstrictive effect of calcium and increasing nitric oxide production.
6. Blood sugar control: It can lower blood sugar levels, increase insulin sensitivity, and even decrease the risk of developing type 2 diabetes.
Lowered blood pressure and blood sugar can help decrease your overall risk of stroke and heart attack!
7. Improved bone health: Magnesium helps your body utilize calcium and vitamin D, which strengthen bones and prevents osteoporosis.
8. Migraines prevention: Magnesium helps relax blood vessels and is anti-inflammatory. This can decreased the frequency and intensity of migraines and even decrease associated visual auras.
9. Chronic pain: Magnesium affects neurotransmitters (such as NMDA) that are involved in pain signaling. This shows promise in reducing chronic pain and fibromyalgia symptoms.
There are various forms of magnesium on the market today. Which is the right one for you?
Types of Magnesium and Their Benefits
Magnesium Chloride: The Topical Wonder
Magnesium chloride is used directly on the skin in the form of creams or oils.
- Easily absorbed through the skin
- Supports cellular detoxification
- Enhances skin hydration and elasticity
- May improve skin conditions like acne and eczema
Suggested uses: lotions, mineral baths, body wraps, and massage oils/sprays.
Magnesium Sulfate: The Classic Epsom Salt
Also known as Epsom salt, magnesium sulfate is a staple in hydrotherapy treatments and exfoliating body scrubs.
- Relieves muscle tension and soreness
- Supports skin exfoliation by sloughing away dead skin cells
- Softens rough callouses on feet
Suggested uses:
1. Exfoliate by gently massaging crystals onto skin during a shower. Rinse off thoroughly and moisturize once dry.
2. Add ½ to 1C of magnesium sulfate to a basin with warm water for a soothing foot soak. Try adding a few drops of lavender essential oil for maximal relaxation. Rinse feet w clean water after, dry and moisturize for a home spa treatment.
3. Add ½ tsp of Epsom salt to your usual face cleanser to transform it into an exfoliating scrub.
4. Mix a bit of Epsom salt with coconut oil for a simple lip exfoliator. Wipe off gently and apply a moisturizing lip balm.
Magnesium Glycinate: The Go-To Giant
This form of magnesium has myriad benefits on your digestive tract, hormones, muscles, and nervous system. It is absorbed easily in the digestive tract because the magnesium is bound to the amino acid glycine.
- Improved blood sugar levels in individuals with prediabetes and type 2 diabetes
- Some data shows it helps lower high blood pressure
- Supports bone health and muscle recovery
- Aids in regulating nerve and muscle function
- Helps maintain normal heart rhythm
- Supports the creation of DNA and RNA, improving cell turnover and regeneration
- May reduce the frequency, duration, and intensity of migraines
-Beneficial for sleep regulation and overall sleep quality
Suggested use: take as indicated on the bottle for improved sleep, relaxation, heart rate, blood pressure, energy, and decreased pain.
Magnesium glycinate is less likely to cause the laxative-like effects of other magnesium supplements.
*Magnesium oxide has many of the same benefits of magnesium glycinate however it is less readily absorbed by the body. While it can help with heartburn, it can also cause a laxative effect*
Magnesium L-threonate: The Brain Booster
Unlike other forms of magnesium, this one can cross the blood-brain barrier, thus being able to affect overall brain function, mood, memory, pain, sleep, and neuroplasticity.
- Supports cognitive function and brain health
- Improved short-term and long-term memory
- Promotes healthy neuron-to-neuron communication
- Aids in the formation of new brain cells and synapses, which may enhance cognitive function and brain plasticity
- Improves sleep quality, especially deep and REM sleep stages
- May help alleviate symptoms of migraine headaches, including visual auras
- Potentially beneficial for anxiety and stress management
Suggested use: We recommend magnesium L-threonate when specifically looking to improve restful sleep.
Magnesium Citrate: The Digestive Aid
Magnesium citrate is a powerful option for alleviating constipation due to its laxative effect.
- Helps maintain regular bowels
- Supports the body's natural detoxification processes
- May enhance the absorption of other minerals beneficial for skin health
Conclusion: The Magnesium Difference
Magnesium is found naturally in foods such as dark leafy greens, some seeds, beans, lentils, bananas, figs, and fish such as halibut. When diet isn’t enough, consider supplementing with one of the types listed above.
Incorporating magnesium into your wellness and beauty routine can have profound effects on your overall health, stress levels, and skin appearance.
Remember, while magnesium is generally safe, it's essential to consult with your healthcare provider before starting any new supplement regimen, even if you don’t have any known medical conditions.
Overall, magnesium is an essential mineral with numerous health benefits. It supports heart health by regulating blood pressure and cholesterol levels. For bone health, magnesium aids in calcium absorption and bone density maintenance. It plays a crucial role in metabolic health, helping to control blood sugar levels and potentially reducing the risk of type 2 diabetes. Magnesium contributes to better sleep quality and stress management by regulating neurotransmitters. It may also help alleviate migraines and PMS symptoms. Additionally, magnesium supports muscle function, aids in digestion, and may improve exercise performance. Adequate magnesium intake through diet or supplements can contribute to overall well-being and may help prevent and treat various health issues.
