Magnesium supplements have been in the spotlight for quite a few years. Magnesium plays a pivotal role in metabolic function, influencing how your body uses and produces energy. A study listed on pub-med give great information about magnesium. CLICK HERE!
Magnesium works to stabilize enzymes for the production of adenosine triphosphate (ATP), which is known as the energy currency of cells. When the body needs cellular energy, ATP binds to a magnesium counter ion to become biologically functional. Magnesium also plays a role in helping glucose transporter proteins (like GLUT4) move glucose across cell membranes where it can be used as energy. And it promotes autophosphorylation, a process that causes insulin receptors to turn on, which helps regulate insulin sensitivity.
Since magnesium plays a role in so many physiological and metabolic processes, a deficiency has been associated with a wide range of other health issues, including tension-type headaches, depression, and heart disease.
Do you have to take a supplement to obtain enough magnesium to make a difference for your sleep or anxiety? ? For me? YES! But thats a question you need to discuss with your health care provider. Don’t be afraid to search for more information. While supplementation is considered safe, there are drugs that can interact with magnesium, such as proton pump inhibitors. There are so many magnesium supplements, and types of magnesium! Magnesium glycinate, lactate, and L-Threonate are ones that I find absorb the best and are least likely to cause diarrhea.
Don’t discount food as other option. There are also plenty of foods that provide magnesium.
Pumpkin seeds (156 mg per ounce, roasted) also chia seeds (111 mg per ounce).
Nuts: Almonds (80 mg per ounce, dry roasted) and cashews (74 mg per ounce, dry roasted)
Leafy greens vegetables: Spinach (48 mg per 2 cups raw)
Black beans (60 mg per 1/2 cup, cooked) and edamame (50 mg per 1/2 cup, shelled and cooked)
Quinoa (60 mg per 1/2 cup, cooked) and shredded wheat (65 mg per cup)
What is your favorite magnesium? Love to hear your thoughts and questions! Comment below.
Looking for more information on magnesium? Check out Andrew Huberman