Magnesium for sleep problems, stomach ache, and muscle soreness.

Magnesium is one of the most important minerals in our body as it is involved in energy production, nerves signal transmission, muscles contraction, etc. Magnesium deficiency is common and can lead to poor quality of life, e.g., it can create sleep implications, muscle pains, and so on. Additionally, its deficiency is linked with several chronic illnesses, such as type-2 diabetes, cardiovascular disease, and others.

Magnesium: A high-importance mineral for proper health.

Foods rich in magnesium are:

• nuts and seeds (cashew, almonds, pumpkin seeds, chia seeds, etc.

• legumes and beans such as black beans and soy (e.g., tofu)

• whole grains such as quinoa and brown rice

• leafy greens such as kale, spinach, Swiss chard

• fruit, both fresh (banana, avocado, papaya) and dried (raisins)

• dark chocolate

• and, of course, water.

Even though we should get our magnesium from diet, there are times that we need an extra boost and a supplement might be necessary for a short period of time. Let’s take a look at some of the main forms of magnesium and identify which is the proper for you regarding your symptoms.

Magnesium Oxide

This is a cheap form of magnesium with poor bioavailability. It is used for stomach problems such as heartburn and indigestion.

Magnesium Chloride

One of the most available types on the market. It can help reducing symptoms of heartburn and constipation.

Magnesium Sulphate

This form of magnesium is used to soothe sore muscles, and it may have an effect on muscle recovery after exercise.

Magnesium Malate

It is good for relieving muscle pain and it is considered a highly absorbed magnesium.

Magnesium Citrate

One of the best choices is magnesium citrate. It is one of the most bioavailable forms of magnesium, and a not expensive one. It is ideal for muscle cramps, and it also has a laxative effect in higher dosages, which might help some people with constipation. Magnesium citrate can also help those prone to kidney stone formation, and it is also good for muscle recovery. It is advised to take it either early in the morning or before bed.

Magnesium Glycinate

Magnesium glycinate might be the best form for people who find it hard to fall asleep, as well as for those with tense muscles. It is very well tolerated by people and those who need higher dosages might opt for this form of magnesium. It is better taken before sleep.

A magnesium supplement of 100mg (24% of daily value) would be a great starting point to best track your magnesium intake. Avoid supplements with higher dosages.

Theofanis, BodyALign