Do I need extra Magnesium? (Part 2)
As a nutritional medicine practitioner magnesium is one of my most commonly prescribed supplements. This is because it is involved in numerous body processes and can help problems in a number of different tissue types and body systems.
Ouch!
The most common reason to supplement with magnesium is for muscle cramps, especially at night. Before I supplemented with magnesium I remember getting cramps in my legs and having to get up and jump around the bedroom to unlock seized muscles.
A high grade magnesium supplement taken before bed will usually eliminate these problems. This means that the magnesium is at maximum benefit during the first part of the night to help relax muscles and nerves. It can also help with restless or jumpy legs though you will need to experiment and add a good multi like Cell-X.
I also advise a good multi-mineral as low calcium and potassium can also contribute to cramp. Additionally medications like diuretics can reduce levels of these important minerals. Cell-X is ideal as a complete multi-mineral that is also a full multi vitamin and comprehensive antioxidant.
Experimentation is important
Magnesium is one supplement that requires experimentation. Unfortunately many magnesium supplements are 1 a day products making dose experimentation almost impossible. In my experience the dosage of magnesium needed differs a lot. Additionally many supplements use low grade oxide which is harsh on the digestive tract.
The only real downside of magnesium supplements is they can cause diarrhoea. However this laxative effect can helpful for those that tend towards constipation.
I use three different forms of magnesium. Two of these are amino acid chelates where amino acids are bonded to magnesium. These chelated forms are well tolerated and are very well absorbed as they are absorbed via protein pathways. I also add non-chelated citrate as it is highly soluble. I deliberately formulate the capsules to have a dosage range. Normally 2 capsules will suffice but short term doses of 4 capsules can be used.
John Arts (B.Soc.Sci, Dip Tch, Adv.Dip.Nut.Med.) is a nutritional medicine practitioner and founder of Abundant Health. If you have questions or need help you can contact John 0800 423559. You can email John at john@abundant.co.nz.
Please note that the health advice given through this column is for general educational purposes only and is not intended to diagnose or treat any health problem. © John Arts 2018