Which magnesium supplement should I take?

I’m personally not a huge fan of taking off the shelf multi-supplements ‘just because’ and always encourage sourcing vitamins and minerals in a natural form where possible but there is often a time and a place for a specific supplement, and Magnesium is one that I regularly recommend adding.

Magnesium is a vital mineral, it has over 300 functions and influences virtually every system in the body, from hormone balance to muscle function.

Magnesium supports the immune system, brain function, blood sugar level and energy production. It can also, amongst other things:

💩 Relieve constipation
🦵🏻 Calm restless leg syndrome
🔥 Reduce inflammation
🔨 Repair damage to the gut lining
🧠 Regulate the nervous system
🛌 Improve sleep quality

Magnesium can be found in whole grains, nuts, seeds, chickpeas, lentils, dark green leafy vegetables (spinach) and chocolate, though it must be a dark not milk variety 🍫

There are many formulations of magnesium supplement, including magnesium flakes (Magnesium Chloride) or espom salts (Magnesium Sulphate).

 Our skin is our biggest organ and what we put on it is absorbed by it. Therefore, soaking for 20 minutes in a magnesium flake or epsom salt bath can not only calm the brain and body but also enhance your magnesium levels. It can also soothe skin conditions like eczema, acne, psoriasis and dermatitis, improve skin hydration and relieve joint pain or muscle aches.

If you are not a bath person you can still benefit from magnesium flakes or epsom salts by simply soaking your feet in a bowl of them or adding them to a foot bath. This, however, isn’t recommended for people with diabetes.

If you opt for a capsule or spray supplement, chose a quality one and the best form for you, each one offers a different benefit.

Magnesium Citrate is the most common magnesium formulation. It is easily absorbed and good for a muscle cramps and a sluggish bowel, making it ideal if you do suffer with constipation but less so if you have an already loose stool. If this is the case you should firstly monitor your fibre intake and secondly consider and research an alternative form, such as Magnesium Malate which is also well absorbed, but may have less of a laxative effect. In addition, Malate may also improve fatigue symptoms and muscular pain.

Magnesium Glycinate is a great form to consider if you have a health condition that affects your magnesium levels, like diabetes or inflammatory bowel disease (IBD), please do check with a healthcare provider before supplementing. Glycinate is easily absorbed through the small intestines and can also improve sleep, reduce anxiety and relax the muscles.

Low levels of magnesium can cause:

💪🏻 Muscle weakness, cramps, spasms or twitching
🥺 Anxiety, irritability, nervousness or restlessness
😴 Insomnia
🫠 Fatigue or low energy
💩 Digestive issues
🦴 Weak bones
📈 High blood pressure

 Whilst it is vital to add in magnesium rich food and, if its right for you a supplement, I would encourage you to also reduce your exposure to magnesium ‘thieves’. Magnesium ‘thieves’ include, amongst many other things, caffeine, alcohol, sugar, excessive calcium and chronic stress.