Magnesium for Health
Which magnesium is best for sleep and anxiety?
The form of magnesium which is frequently used in clinical research for studies that involve insomnia, sleep and anxiety is magnesium taurate. This form of magnesium is found to be more active in the brain than other forms of magnesium and has a higher rate of absorption than magnesium citrate or magnesium malate and far surpasses the effectiveness of magnesium oxide.
What is the best type of magnesium?
There are lots of different types of magnesium and some are far more effective than others. By far the best type of magnesium supplements are called magnesium chelates and some are better than others. If you are weighing up the benefits of magnesium glycinate vs citrate, then it’s magnesium glycinate that’s the winner. Why? Because magnesium glycinate is far more absorbable which means you benefit from higher amounts that get to work quicker.
Neutrient Magnesium contains a fast-absorbing form of magnesium glycinate called magnesium bisglycinate expertly formulated with three other high strength and potent types of magnesium chelates - magnesium taurate, magnesium citrate and magnesium malate. Magnesium chelates are excellent for quickly boosting your magnesium intake and helping ease stress, anxiety, sleep issues as well as building bones, maintaining healthy teeth and supporting muscle function.
At the bottom of the pile are magnesium salts (magnesium chloride, magnesium sulphate, magnesium carbonate, magnesium oxide) which are cheap, contain a high level of magnesium BUT very little gets absorbed and the magnesium that doesn't get absorbed, tends to trigger digestive discomfort. You can forget about a magnesium sulphate paste, unless you have a skin infection of skin condition (acne, pimples, oily skin, troublesome skin) as most magnesium sulphate creams are designed to cleanse, dry and help heal the skin through topical use.
How much magnesium per day UK?
The currency recommended daily allowance also known as the NRV (nutrition reference value) is 375mg per day for adults and because you gain a fair percentage of this from your diet (there are lots of foods that are rich in magnesium), the upper safety limit for supplementing with magnesium is 250mg a day for adults. Neutrient Magnesium provides 244 mg of highly absorbable, fast-acting magnesium, the perfect amount to top up your dietary intake without going over those all-important safety limits.
Can practitioners recommend high levels of magnesium?
The NRV are set according to what’s required to help maintain a state of health for someone who is already healthy. Nutrition practitioners and other healthcare professionals often prescribe higher levels of magnesium for clients that have a diagnosed magnesium deficiency or have a collection of symptoms that are associated with low magnesium - stress, overwhelm, anxiety, muscle cramps, muscle aches and pains, poor sleep pattern, restlessness and headaches etc.
Can you take magnesium with antidepressants?
Generally speaking, most magnesium supplements are fine to take alongside antidepressants but we always advise anyone taking a prescribed medication to check with their doctor before taking a supplement. Supplements that you can’t mix with antidepressants include SAMe, 5-HTP and St John’s Wort, just to name a few. Some studies found that participants taking an antidepressant experienced improved benefits when taking a magnesium supplement, indicating that magnesium may have a supportive role when used in conjunction with antidepressant medications.
Can you take magnesium while pregnant?
During pregnancy your baby requires more room as it grows, and this often puts the digestive system under pressure. Indigestion and constipation are typically experienced in the third trimester. A liquid magnesium may be a good choice for a sensitive gut, otherwise it’s all about getting a high dose of magnesium as you’ll be sharing your magnesium supplement with your baby. This is where a multi chelate formula excels, especially one that contains bisglycinate and taurate since these two chelates have the highest rates of absorption.
Does magnesium help restless legs?
You may be tempted to use a magnesium oil for restless legs, but this kind of magnesium is more suited to sports issues such as muscle sprains and cramps. For restless legs you need a magnesium that’s going to help raise and sustain your overall magnesium status and that's where a magnesium supplement with four types of magnesium chelates has a real advantage over other forms of magnesium such as magnesium powder or magnesium gel.
Is magnesium good for menopause?
There are several menopausal symptoms such as anxiety, poor sleep and feeling stressed and overwhelmed that may be eased by supplementing with magnesium. Some women find that during the menopause combining magnesium and vitamin B6 or zinc and magnesium provides good results.
What is chelated magnesium?
Best magnesium supplement UK brand Neutrient has a highly impressive ‘does-it-all’ multitasking Neutrient Magnesium which provides not one, not two, not three but…. FOUR powerful forms of magnesium chelates! Why is this so unique? Well, because most magnesium supplements only provide one type of magnesium chelate. Magnesium chelates are a much more advanced form of magnesium as the magnesium has been bonded to an amino acid (protein) or organic compound which accelerates the absorption and escorts the magnesium to the parts of the body where those amino acids or organic compounds are most active. Magnesium bisglycinate and magnesium taurate have excellent absorption rates, closely followed by magnesium malate and magnesium citrate. Magnesium chelates are also very gentle on the gut.
Does magnesium help you lose weight?
If you’re prone to eating when bored, stressed, anxious or overwhelmed then tackling these issues may help you achieve better portion control, scale back on unhealthy snacking and generally have a healthier mindset when dieting. Since magnesium is nature's antidote to stress and anxiety then you may well discover that supplementing with daily magnesium to be a positive step in being more able to stick to your chosen weight management strategy and achieve realistic (and healthy) goals in realistic timeframes.
How long does magnesium citrate stay in your system?
This is a difficult question to answer as we are so individual. There are multiple factors that influence magnesium absorption, cellular uptake and magnesium retention and excretion. Factors such as stress, alcohol, exercise and kidney function all influence how quickly magnesium is lost from your body. The best tactic is to take a daily magnesium supplement containing 244mg of magnesium chelates in at least four different forms so that your body can benefit from this full range of magnesium support, every day.
Does magnesium make you poop?
There may be a link between magnesium and constipation. The muscles that line the gut rhythmically contract and relax creating a wave like motion which propels food through the intestine. Calcium helps the muscle contract and magnesium helps the muscle relax. Stress, lack of dietary fibre, being dehydrated and having too much calcium and not enough magnesium could mean that the muscles spend more time contracted than relaxed, the end result - sluggish bowel. Supplementing with daily magnesium chelate formula helps to balance out calcium and support normal muscle function which is why magnesium is such a popular supplement to help keep you nice and regular.
Magnesium for Sleep
Does magnesium help you sleep?
Signs that you may be low in magnesium include restless legs, waking frequently during the night, difficulty getting off to sleep, a busy mind, anxiety and tension, muscle aches and pains. So, the relationship between magnesium and sleep is deeply intertwined. The last thing you need after a stressful day is to be woken in the early hours of the morning by the discomfort of sore muscles or sudden muscle cramps, this is when a topical magnesium spray for sleep could be really handy. Keep your magnesium oil spray on your bedside table so you can easily apply topically to the muscles, without even getting out of bed! The problem with a magnesium oil spray is that you can end up with oil-stained sheets which even the toughest of biological washing powders find hard to remove. You could switch to a magnesium cream or magnesium butter for sleep, these body butters are simply infused with magnesium oil, often feel and smell luxurious, but unfortunately are just as greasy as magnesium oil so you’re likely to experience the same bed linen dilemma!
Can I use a magnesium supplement for sleep?
There are a variety of ways that you can use magnesium for sleep and the best advice we can give you about how to use a magnesium supplement for sleep is to encourage you to take your magnesium supplement at different times of the day so you can discover what works best for you and your lifestyle. Some people find that magnesium supplements for sleep work best when taken just a few hours before bedtime.
What is the best form of magnesium for sleep?
There are lots of different types of products containing magnesium for sleep - including magnesium supplements, sprays, creams and even magnesium flakes to put in your bath. Wondering where to put magnesium oil for sleep, well most practitioners recommend applying your magnesium oil to your neck and shoulders where tension builds up over the day. Magnesium helps release tension from muscles helping you unwind and relax, ready for sleep.
Magnesium for Stress
Is magnesium good for stress and anxiety?
The magnesium supplements UK practitioners frequently recommend are magnesium chelates with two specific magnesium chelates being highly valued forms of magnesium for stress and anxiety. These two chelates are magnesium taurate and magnesium L threonate UK favourites list, because they have the best results in terms of the amount of magnesium you absorb and the speed at which your body uses the magnesium. When it comes to magnesium and stress and anxiety magnesium works in several ways.
How does magnesium help stress?
Stress and magnesium deficiency often go hand in hand. This is because magnesium is quickly depleted from your body during times of stress due to the over stimulation of the nervous system and the launching of stress hormones. What’s the answer? You can start by supplementing with a good magnesium chelate that provides a combination of magnesium taurate, magnesium bisglycinate, magnesium malate and magnesium citrate. So, how does magnesium help stress? Magnesium is known as nature’s sedative since this little mineral has a relaxing and calming effect on the brain, nervous system and muscles helping to release stress and tension from the body.
Magnesium for Energy
What is the best magnesium supplement for anxiety and energy?
We can’t talk about magnesium for energy without mentioning the true benefits of magnesium citrate for energy. This magnesium chelate is made when magnesium is reacted with citric acid, an organic compound found in all body cells and a key component of the Krebs cycle - the system cells use to convert carbs into energy.
Best type of magnesium for energy?
If you want to drill down into the specifics then magnesium citrate is one of the best magnesium chelates to use when suffering from tiredness and fatigue. There are some interestingly flavoured magnesium energy drink formulas but watch out for ones with a high sugar content which deliver an initial burst of energy followed by an energy crash, when the sugar low kicks in. For a more sustained approach to revitalising your energy systems a magnesium chelate supplement provides a much smoother and more dependable reset.
Magnesium for Sports
Can I take magnesium for sleep and sports performance?
If you are an elite athlete then for reassurance it’s always good to stick to straight talking magnesium formulas which purely contain four (or more) magnesium chelates and nothing else, cue Neutrient MAgnesium. Alternatively, for supplements with additional nutrients choose a magnesium informed sport certified product to ensure the exclusion of banned substances.You might be tempted by a magnesium sports spray or a magnesium gel sport recovery kit and whilst these are both great topical methods for soothing overworked muscles, they don’t offer that deeper therapeutic benefit needed to target muscle tone, sleep and mindset. This is where magnesium chelates take the lead position.
Does magnesium and calcium help in sport recovery?
Absolutely, yes! Calcium and magnesium are very important for muscle function. Calcium acts as a messenger to instruct muscle to contract and magnesium works in the opposite way, encouraging muscle to relax. Both these minerals are known as electrolytes so they play a big role in helping the body stay hydrated during and after your training session. Even just being 2% dehydrated puts your muscle at far greater chance of strain, strain and injury and the core reason behind magnesium deficiency sports injuries. Since both these minerals are lost during sweating it’s important to replenish with sports drinks high in magnesium and calcium as part of your post-exercise recovery routine. Watch out for drinks that are just full of sugar and caffeine which focus on maximum buzz with minimum replenishment, look for an electrolyte and magnesium sports drink for real thirst-quenching replenishment.
Magnesium for Anxiety
Which magnesium is best for sleep and anxiety?
When wondering which is the best type of magnesium for sleep and anxiety a good tip is to look at what the clinical research has uncovered. The form of magnesium which is frequently used in clinical research for studies regarding insomnia, sleep and anxiety is magnesium taurate. This form of magnesium is found to be more active in the brain than other forms of magnesium and has a higher rate of absorption than magnesium citrate or magnesium malate and far surpasses the effectiveness of magnesium oxide. Some practitioners recommend pairing 5-HTP and magnesium for anxiety and this may work for some people, but 5-HTP can leave some people over-stimulated. Sound familiar? Then just stick to a magnesium chelate formula without the 5-HTP.
Does magnesium help with anxiety?
You may have heard one of your friends say, “magnesium cured my anxiety” and now you’re naturally curious to see if this rumour about magnesium and anxiety is based on fact or fiction. Anxiety depletes magnesium so if you suffer from anxiety then it’s worth getting tested for a magnesium deficiency. Although a magnesium deficiency can make you feel lousy, you can take comfort in the knowledge that with the right magnesium chelate formula, recovery can be quick and easy.
Is magnesium good for anxiety?
Magnesium is restorative and soothing to the nervous system and also helps support psychological function which basically means that this mineral helps balance neurotransmitters, the tiny brain chemicals responsible for our thoughts and feelings. Even though magnesium does the heavy lifting, it doesn't always work alone, so you’ll often see formulas containing magnesium and vitamin b6 for anxiety. These may be of benefit if you also have hormonal imbalance, otherwise a straight magnesium chelate should be perfectly adequate.
What is the best magnesium for anxiety?
There are a few key magnesium chelates that are on offer for magnesium and anxiety attacks. Rather than get confused by whether you should focus on magnesium glycinate or citrate for anxiety you can cut the debate by supplementing with Neutrient Magnesium which contains a blend of four of the best magnesium chelates in terms of absorption and effectiveness.
How much magnesium for anxiety?
For some people, low magnesium and anxiety attacks seem to be intertwined, so finding a way to increase your daily intake of magnesium is a top priority. Adults should aim for 375 mg of magnesium a day. A proportion of this is easy to achieve from your diet and topping up with Neutrient Magnesium which provides 244 mg of highly absorbable, four potent chelates in just 2 capsules is an excellent way to ensure you are getting your daily requirements. Take this for at least 3 months and then assess how you're feeling, you could use a score out of 10 to chart your anxiety across the 3 months.
Should I take magnesium for depression and anxiety?
Don’t be tempted by the cheaper supplements containing magnesium oxide for anxiety and depression. You may think these are affordable BUT magnesium oxide just isn't very absorbable and when you're feeling down, you need a fast-acting formula. Magnesium chelates may cost a little more but it’s money well spent. The more chelates in the formula the better as different chelates use different absorption channels to enter cells. The more routes in, the quicker the magnesium gets to work.
How to take magnesium for anxiety?
Sometimes the smallest of things can seem really overwhelming when you suffer from anxiety. Fortunately, the best magnesium for anxiety couldn't be easier or simpler to take. With Neutrient Magnesium all you need is two easy-to-take capsules a day compared to 6 or more magnesium capsules from another brand.
How does magnesium relieve anxiety?
Magnesium works in many ways to help relieve anxiety, tension, stress and overwhelm. As a calming mineral magnesium helps replenish the nervous system and relax muscles. But it's in the brain that magnesium really gets to work and has an impact on GABA, one of the most effective neurotransmitters for dissipating anxiety and installing a sense of peace and calm. A perfect bedtime tonic or a great addition to your day for multitasking parents of smart thinking professionals with demanding schedules and performance related jobs. Health food shops often promote magnesium citrate for anxiety, but single magnesium chelate supplements are often associated with saturation pathway issues (AKA slow absorption). Neutrient Magnesium overcomes this low absorption issue as it’s formulated with four different magnesium chelates, giving four different routes for absorption and cellular uptake, meaning more gets absorbed, faster.
What are the best magnesium foods for anxiety?
There are so many foods that are rich in magnesium giving you multiple ways to boost your magnesium intake if you suffer from anxiety. Nuts, seeds and green leafy veg are at the top of the list. Follow the principle of adding two portions of leafy greens to your evening meals and swapping snack to a handful of nuts and seeds and you’ll be well on your way to better magnesium status.
Children from age 12 take 1 capsule daily and adults take 2 capsules daily, with food or as directed by a healthcare professional. Do not exceed recommended daily intake.
Rice flour*, magnesium taurate, magnesium bisglycinate, magnesium citrate, magnesium malate, anti-caking agent (magnesium salts of fatty acids**). Capsule shell: HPMC (hydroxypropyl methylcellulose). *Certified organic. **plant source.
If you are pregnant, breastfeeding, taking medication or have a medical condition, consult a doctor before use. Food supplements are not a substitute for a varied diet and healthy lifestyle.