Mag­ne­sium – all you need to know

Wicklow People (West Edition) - - LIFESTYLE - WITH CLAIR WHITTY

MAG­NE­SIUM is one of the most talked about sup­ple­ments, but it can also be one of the most con­fus­ing sup­ple­ments as there are so many forms and com­bi­na­tions of mag­ne­sium avail­able. It can be dif­fi­cult to know which one is best to take. Mag­ne­sium is im­por­tant for en­ergy pro­duc­tion, stress re­duc­tion, mus­cle health in­clud­ing your heart mus­cle, bone health, and sleep pro­mo­tion. It’s needed to en­sure that cal­cium is ab­sorbed prop­erly.

You’ll find mag­ne­sium car­bon­ate, cit­rate, malate, and ox­ide, or blends like mag­ne­sium bis­g­ly­ci­nate, and mag­ne­sium tau­rate. You’ ll find mag­ne­sium by it­self, or in com­bi­na­tion. You can take a tablet, cap­sule, pow­der, or a liq­uid.

De­pend­ing on your re­quire­ments choose the one that suits you best. For ex­am­ple, Mag 365 comes in pow­der form which is added to hot wa­ter to ac­ti­vate it, con­vert­ing it to ionic mag­ne­sium cit­rate. This is con­sid­ered one of the most bioavail­able forms to take, es­pe­cially for mus­cle re­cov­ery af­ter ex­er­cise and for gen­eral health. Many peo­ple find it great for sleep if taken be­fore bed in a cup of hot wa­ter or other bev­er­age. For sleep take it at least one hour be­fore bed for op­ti­mal re­sults.

If the mag­ne­sium for­mula you chose hasn’t worked for sleep then you could try Priz­mag, this prod­uct com­bines mag­ne­sium with glycine form­ing mag­ne­sium bis­g­ly­ci­nate. Glycine im­proves the amount of time spent in REM sleep, an im­por­tant stage of sleep for re­cov­ery. It’s eas­ier ab­sorbed and won’t have a neg­a­tive effect on your stom­ach or cause loose bow­els move­ments. If you’re stressed take two in the morn­ing and one in the evening about an hour be­fore bed. It’s safe for young chil­dren and preg­nant women too.

If you have os­teo­poro­sis, or are try­ing to prevent this then Mag 365 Bone For­mula in pow­der form is worth con­sid­er­ing. It com­bines mag­ne­sium cit­rate with cal­cium, vi­ta­min C,D3, K2, and Boron, all es­sen­tial for bone health. If you pre­fer cap­sules you could try NHP Os­teo Sup­port but you’ll need to take vi­ta­min K2 sep­a­rately as it’s not in­cluded.

Choose mag­ne­sium malate or bis­g­ly­ci­nate if you have fi­bromyal­gia. Mag­ne­sium tau­rate is as­so­ci­ated with car­dio­vas­cu­lar health, and mag­ne­sium cit­rate is con­sid­ered best for all round health.

As you can see there is a lot to say about mag­ne­sium. Call into your lo­cal health store for ad­vice to­day.

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