As a practitioner, I have a handful of "go to" treatments. Magnesium happens to be one of these. At Texas Metabolic Cetners, we recommend magnesium to anyone who has sleep/stress issues.
What do you need to know about this mineral? Here are a few key points:
-The best oral forms of magnesium are magnesium glycinate or magnesium malate, at a dose of 400mg-800mg daily. These forms are easily absorbed, and less likely to cause diarrhea. We usually recommend People's Pharmacy, Natural Grocers, or Whole Foods for places to buy these forms.
-The best food sources are: seaweed, nuts (NOT peanuts), leafy greens, and certain beans.
-You can also absorb magnesium through your skin, in the form of an Epsom salt bath. I find it easiest to do a 10 minute Epsom salt foot bath before bed, and I like to add a few drops of lavender or chamomile essential oil for added relaxation benefits.
-Coffee, alcohol, stress, excessive sweating, and many drugs/medications will deplete the body of this important mineral.
-There are MANY symptoms associated with low magnesium levels, but the most common symptoms I see are: difficulty sleeping, high blood pressure, restless legs or cramping muscles (particularly at night), reflux/heartburn, bad menstrual cramps, and mood disorders (i.e. increased anxiety/depression).
Check out more information about the symptoms of magnesium deficiency, the food sources of magnesium, and a few links to the research on magnesium, click here
Best in health!
Meg McElroy PA-C