Who knew that Magnesium could make such a difference!
I was having terrible leg cramps. Tight muscles as a result from injury, a pulled hamstring. I never knew muscles could hurt so much. The lack of movement for months helped the hamstring heal, but my other leg muscles objected by tightening up. Suddenly, I was experiencing leg cramps in both legs and in various muscles, even my ankles!
My answer to that was to slowly start using those muscles again, adding a bit morestretching exercise and walking each day. Plus, taking magnesium. The first one I tried, activated my bowels too much to be able to take an effective dose. Nope, not dealing with that. So, I did some research on types of magnesium to see which one might be more effective. The winner? Magnesium glycinate. I have been able to up my dose to 400mg daily, sometimes even 600mg on a bad day. In just a few days I could feel a difference, those leg cramps are becoming a thing of the past. Yay! I can hardly wait to be back into walking my neighborhood again.
I wanted to share some of the notes from my research with you. All forms of magnesium are not created equal, some may be more helpful than others for your particular need.
Magnesium citrate is the most bioavailable, meaning easily absorbed. It is commonly taken for constipation, read that as “harder on the bowels”. It will raise the magnesium levels in your blood. Sometimes suggested for calming or feelings of anxiety and depression.
Magnesium oxide is poorly absorbed. I had one doctor send his patient in to the shop with her bottle of this magnesium, he told her that it was “worthless” and to go get some “REAL magnesium”. I had to laugh at that!
Magnesium chloride is well absorbed and raises magnesium levels in the blood. Most commonly used topically to relieve muscle soreness. I also have been using a magnesium chloride lotion topically, along with my doTerra deep blue rub.
Magnesium malate is well absorbed and raises magnesium levels. It has a less laxative effect than some other forms. Sometimes recommended for symptoms of chronic fatigue and fibromyalgia.
Magnesium glycinate is easily absorbed and raises blood levels. However, it is easy on the bowels, allowing you to take larger doses as needed. Sometimes recommended as a support for anxiety, depression, stress, and insomnia.
Magnesium l-threonate increases magnesium concentration in brain cells. It has been recommended for brain disorders, depression, headaches, and memory.
The general recommended dosage for magnesium daily is 320mg female and 420mg male. Of course, the best way to get magnesium is from food, so add some of these to your diet: black beans, edamame, spinach, kale, avocado, almonds, peanuts, cashews, oatmeal, whole wheat, and dark chocolate.
I hope you find these notes helpful. If you are having trouble deciding which form is best for you, stop in and we can do a little muscle testing as well. Taking the right form of magnesium made a world of difference for me and it may for you too!