Unlocking the Power of Magnesium

Do You Know There Are Different Types of Magnesium for Sleep, Menopause, Constipation, Leg Cramps, Memory, and More?

Let’s talk magnesium. Yes, that humble mineral hiding in your leafy greens and nuts. But did you know that not all magnesium is created equal? In fact, there’s a whole periodic table’s worth of magnesium types, each with its own superpower. If you’re popping a random magnesium pill and hoping for a miracle, you might be missing out on the magic of matching the right magnesium to your specific need.

Magnesium for Sleep: Not All Heroes Wear the Same Cape

If you’re tossing and turning at night, magnesium glycinate and magnesium threonate are your new bedtime buddies. Magnesium glycinate is like a gentle lullaby for your nervous system, calming anxiety and helping you drift off without the morning grogginess (Abbasi et al., 2012). Threonate, meanwhile, is the brainiac of the bunch excellent for sleep, stress, and even memory, thanks to its ability to cross the blood-brain barrier and soothe your mind(Slutsky et al., 2010). Just don’t confuse these with magnesium citrate unless you want to spend your night running to the bathroom instead of counting sheep.

Menopause: Hot Flashes, Mood Swings, and Magnesium to the Rescue

Menopause is a wild ride: hot flashes, mood swings, and sleep disturbances galore. Magnesium glycinate is especially helpful here, not only improving sleep but also easing anxiety, supporting bone health, and taming those infamous hot flashes (Chandrasekhar et al., 2020). It’s like a spa day for your hormones.

Constipation: When You Need a Little Help “Moving”

If your digestive system is more tortoise than hare, magnesium citrate is your go-to. It draws water into your intestines, softening things up and helping you go with the flow literally (Cameron et al., 2014). Just be sure not to take it right before bed unless you want your dreams interrupted by a bathroom dash.

Leg Cramps: The Not So Fun Midnight Wake Up Call

Leg cramps can be a sign your body’s magnesium tank is running low. While the science is still out on whether magnesium supplements are a cure all for cramps, some people find relief, especially if they’re deficient. Magnesium is essential for muscle function, so keeping your levels up may help keep those pesky cramps at bay even if it’s not a guaranteed fix (Garrison et al., 2012).

Memory: Sharpen Your Mind with the Right Magnesium

Magnesium isn’t just about muscles and sleep it’s a key player in brain health. Magnesium threonate, in particular, has shown promise in supporting memory and cognitive function as we age. Think of it as a tune-up for your mental engine (Slutsky et al., 2010).

So, Which Magnesium Should You Choose?

Here’s a quick cheat sheet:

The Bottom Line

Magnesium isn’t one size fits all. Choosing the right type can make all the difference whether you’re chasing better sleep, smoother digestion, or a sharper mind. As always, check with your favorite functional medicine practitioner (that’s us) before starting any new supplement, and remember sometimes the magic is in the match.

Ready to find your magnesium match? Your body and your brain will thank you!

References

1. Abbasi, B., Kimiagar, M., Sadeghniiat, K., Shirazi, M. M., Hedayati, M., & Rashidkhani, B. (2012). The effect of magnesium supplementation on primary insomnia in elderly: A double-blind placebo-controlled clinical trial. Journal of Research in Medical Sciences, 17(12), 1161–1169.
2. Cameron, I. D., Thomas, S., & Robertson, J. (2014). Oral magnesium for treating constipation in adults. Cochrane Database of Systematic Reviews, (7), CD011014. https://doi.org/10.1002/14651858.CD011014
3. Chandrasekhar, A., Gupta, A., & Sahota, P . (2020). Sleep and menopause: A review. Journal of Clinical Sleep Medicine, 16(12), 2155–2164. https://doi.org/10.5664/jcsm.8800
4. Garrison, S. R., Allan, G. M., Sekhon, R. K., Musini, V. M., & Khan, K. M. (2012). Magnesium for skeletal muscle cramps. Cochrane Database of Systematic Reviews, (9), CD009402. https://doi.org/10.1002/14651858.CD009402.pub2
5. Slutsky, I., Abumaria, N., Wu, L. J., Huang, C., Zhang, L., Li, B., ... & Liu, G. (2010). Enhancement of learning and memory by elevating brain magnesium. Neuron, 65(2), 165–177. https://doi.org/10.1016/j.neuron.2009.12.026