Magnesium is one supplement that I recommend a lot to clients for it’s numerous health benefits. I find it particularly useful when I see that a client has a slow COMT gene 🧬 which is involved in methylating/breaking down oestrogen, dopamine and adrenaline. (Once we have used our hormones we must eliminate them like everything else – see earlier posts). Oestrogen dominance (causing symptoms like PMT, heavy periods, bloating, weight gain etc see last post) can put pressure the COMT gene and cause anxiety in some women. 🙇🏼♀️
Which Magnesium To Take?
Magnesium is magnesium but something is added:
– Glycinate – calming
– Malate – for muscles and energy
– Citrate – relieve constipation
….and so on…
Magnesium Citrate
One of the most popular and easily absorbed magnesium supplements. A mild laxative, magnesium citrate is a great choice for individuals with occasional constipation.
Magnesium Oxide
One of the least absorbed forms, but because the oxide molecule is small and compact, it delivers one of the highest percentages of magnesium per dose. Because it is not as quickly absorbed in the intestine, magnesium oxide has more water-attracting effects in the colon, providing support for those with constipation.⠀
Magnesium Glycinate
Magnesium glycinate is a gentle form for individuals who are sensitive to magnesium oxide or citrate, as it is less likely to cause a laxative effect. This and gluconate could be one of the best types for those who want to promote mental calm, relaxation and good quality sleep. Often a combination of this and citrate works best.
Magnesium Malate
Another gentle form for those sensitive to magnesium oxide or citrate is magnesium malate. It is often recommended for people suffering from fatigue and symptoms of fibromyalgia since malic acid plays a key role in ATP synthesis and energy production.
Magnesium L-threonate
Magnesium L-threonate is often used for its potential brain benefits.
Magnesium also combines well with the amino acid taurine, an important nutrient for mood, mitochondria, and insulin sensitivity. When magnesium is combined with taurine it not only improves absorption of the magnesium but also produces additional health benefits which makes them a perfect combination.
Taurine is utilised by the body to carry magnesium in and out of cells through the cell membrane and can operate differently for different types of cells throughout the body, including nerve cells, heart cells, immune cells, skin cells etc. Studies have also shown that taurine causes an increase in magnesium levels in cells critical for bone formation and as a reserve for other essential functions.
Consider taking my Magnesium Complex which contains 3 types of magnesium as well as taurine and zinc.
