Magnesium is my most frequently recommended supplement. It is an essential mineral that our bodies need - hundreds of biochemical functions in the body require it for proper functioning. I often recommend it to patients who have tight/painful muscles, muscle spasms, trouble sleeping, anxiety, constipation, and menstrual cramps.
It is estimated that up to 80% of people are deficient in magnesium (and it is more common in women). A lot of this has to do with our lifestyles (lack of sleep, stress, alcohol consumption, the birth control pill, and other medications), poor diets, depleted nutrients in our overworked soils.
Below are a few of the (85) conditions that are associated with magnesium deficiency:
Acid reflux
Adrenal fatigue
Blood clots
Chronic fatigue syndrome
Constipation
Depression
Diabetes
Headaches and Migraines
Heart disease
Hypertension
Indigestion
IBS + Crohn’s Disease
Insomnia
Nerve Pain
Osteoperosis
Tooth Decay
Supplementing your magnesium can be helpful for so many things like:
Improving sleep by calling the nerves
Preventing constipation by relaxing the intestinal muscles
Reducing muscle tightness and cramping
Reducing frequency and intensity of migraines
Keeping bones healthy
Magnesium rich foods include:
Fruits (avocados, figs, bananas)
Fatty fish (wild salmon and salmon roe, mackerel, halibut)
Dark chocolate
Leafy greens (spinach, kale, chard)
Nuts (cashews, almonds, Brazil nuts)
Legumes (black beans, kidney beans, soybeans)
Buckwheat
Seeds (pumpkin seeds, chia, flax)
Yogurt or Kefir
As a supplement, it comes in various forms, so pick the right one for you.
Magnesium Glycinate - great if you get headaches, have trouble sleeping, and don’t need it to help move your bowels as much. Take 2-4 pills (200-400 mg) nightly (I prefer the Pure Encapsulations brand).
Magnesium Citrate - great if you tend towards constipation..
Epsom Salts - great to soak your body or feet in if you have sore muscles. For a bath, use 2-3 cups. For a foot soak, use 1 cup. Remember to NOT drink the water in the bath, as it can really get your bowels moving! You can purchase it at any drug store.
Dr. Susanna Satten, D.Ac, L.Ac. is a licensed acupuncturist in Philadelphia, Pennsylvania specializing in the treatment of emotions, chronic and acute pain, fertility, and women’s health. She loves sharing her passion for natural approaches to improving health through her online articles and at her acupuncture clinic on 17th Street near Rittenhouse Square. Call 215-469-1750 to schedule your appointment, or book online at www.susannasatten.com
