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Are you deficient in magnesium?

Are you dealing with brain fog and headaches, hot flashes, night sweats, lumpy breasts, chronic fatigue, anxiety and depression?

Do you have twitchy eyes, restless legs, chocolate cravings or smelly feet?

Do you suffer from chronic constipation, insomnia or difficulty staying asleep, high blood pressure or an elevated pulse? Do you tend to get exhausted quickly when exercising?

Do you experience muscle pain or cramps, occasional chest pain, irregular heartbeat or palpitations?


Did you know that these symptoms can all be signs for a deficiency in magnesium?

This important mineral is needed for over 300 enzyme reactions in the body. Actually, when we're stressed, our body uses up much more magnesium as these enzyme reactions are accelerated. As a consequence, this can impact your:

  • Inflammation levels

  • Hormone production

  • Blood sugar balance

  • Digestion and elimination

  • Sleep quality

  • Cardiovascular health

  • And so much more.

There are some great food sources of magnesium, like cacao, avocados, nuts, seeds and legumes.

However, you would need to eat substantial amounts of these in order to balance a magnesium deficiency. Unfortunately, our soils are so depleted today that most foods don't contain as many nutrients anymore. Their nutritional value has actually decreased by 30 to 70%.

Additionally, if your digestive capacity is impaired, the absorption of magnesium from the foods you consume is only about 30% to 40%, so even if you're eating a lot of magnesium-rich foods, you will not even get half of that magnesium.

So what is the option?

You might have tried taking magnesium as a supplement before, but found that it didn't do anything for you?

You should know that there are different forms of magnesium and most supplements contain magnesium oxide or citrate which are the cheapest forms and least beneficial unless you're dealing with constipation. So it is important which form of magnesium you are taking and also that you are taking high quality supplements.

What are the different forms of magnesium?

So that a supplement can deliver magnesium to the body in a recognizable form, a molecule of magnesium is attached to a carrier like an amino acid (such as glycine, arginine, taurine). Magnesium may also be attached to an organic acid like citrate.


The different types of magnesium have different benefits:


  • Magnesium Malate: is great if you are having issues with energy production, chronic fatigue syndrome and/or fibromyalgia as well as chronic pain. This form can be stimulating so it is best to be taken with breakfast in the morning.

  • Magnesium Bisglycinate: is also known as magnesium chelate, magnesium diglycinate, or magnesium glycinate. It may help with PMS, fibrocystic breasts, sleep, anxiety, cravings, pains, and cramps. It is a highly absorbable form of magnesium chelated to two molecules of the amino acid glycine. “Chelated” forms of a mineral mean that an amino acid has been attached to them, making them a very stable form of magnesium that is less likely to cause gastrointestinal symptoms and reduces the laxative effect. This form has a calming effect and is therefore best to take in the evening just before bed.

  • Magnesium Chloride:  is a form of magnesium for topical use that you find in magnesium sprays or Epsom salt (baths). It's a great way to increase magnesium levels via the skin and bypassing our digestive system – this is especially beneficial for people with IBS (or leaky gut) who suffer from malabsorption of nutrients. By applying it directly on our skin, it's a great form to help with muscle pain and relaxation. It takes about 20 minutes to absorb. (the more it stings, the more you need it ;-).

  • Magnesium Citrate: is another chelated type of magnesium bound to citric acid. This form of magnesium is about 30% bioavailable and it pulls water into the bowels which is helpful if you are dealing with constipation. This form is recommended during long periods of sitting and dehydration – like when you’re traveling.




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Copyright© 2021 by Marieke Steen. All rights reserved.

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