Support your Chiropractic adjustments and your healing
When you embark on your Chiropractic journey and start to move toward optimal health there are a few things that you can do to support your Chiropractic adjustments and your healing and increasing magnesium may just be one of them.
Magnesium is a trace mineral that is useful for nerve and muscle function. It is important for around 300 cellular reactions in the body and is what the body uses to create energy. (1)(2) Research has shown that magnesium may help to:
- Boost sport performance (2)(7)
- Fight depression (4)(5)
- Protect against the development of type 2 diabetes and reduces insulin resistance (important in preconception care) (6)(1)
- Lower blood pressure (if you have high blood pressure)(7)
- Helps to reduce inflammation(8)
- May help reduce headache days in children (9)
- May help migraines (10)
- Reducing PMS symptoms (11)(12)
As this mineral is used by every cell in the body and is incredibly important for optimising the function of organs like muscles, heart and nervous system, a magnesium deficiency can take on a number of expressions of health ranging from (19):
- Low energy
- Muscle cramping and DOMS
- Sugar cravings
- Heart palpitations
Did you know?
Women use more magnesium during menstruation – this may be why you crave chocolate before your period. Incorporating supplements may be useful for women with PCOS, PMS and Irregular cycles. (11)(12)(13)(14)
What causes Magnesium deficiency?
As magnesium is used by many organ systems and can be depleted through (10)(15)(19):
- Low nutritional intake
- Excessive alcohol
- Excessive exercise
- Poor gut health and associated diseases eg. Crohn’s
- Certain medications
How can you magnify your magnesium stores?
Getting nutrients from the source ie. REAL food is always the best way to get this vital mineral however due to our lifestyle choices (see above) we may not always be absorbing/getting enough magnesium which is where supplementation may be beneficial. Magnesium can be found naturally in foods like (7)(15):
- Green leafy vegetables
- Sesame seeds – tahini
- Dark chocolate
The RDI of magnesium varies for age groups but the NIH propose the following (15):
|Life Stage||Recommended Amount|
|Birth to 6 months||30 mg|
|Infants 7-12 months||75 mg|
|Children 1-3 years||80 mg|
|Children 4-8 years||130 mg|
|Children 9-13 years||240 mg|
|Teen boys 14-18 years||410 mg|
|Teen girls 14-18 years||360 mg|
|Pregnant teens||400 mg|
|Pregnant women||350-360 mg|
|Breastfeeding teens||360 mg|
|Breastfeeding women||310-320 mg|
What supplement is best for me?
There are 8 different magnesium complexes available each with differing uses and effects on the body.
A common statement that I hear in practice a lot is “I tried magnesium and it didn’t agree with me”. This may be because a common supplement is magnesium citrate which can have a laxative effect. A gentler way to take magnesium is actually through the skin!
Did you know: you absorb 70% of what you put on your skin?
Epsom salt baths are a fantastic way to increase your magnesium intake and help not only sore muscles after a workout but it has been shown to improve sleep and reduce anxiety (17). Epsom salts are relatively inexpensive and can be found at The Source Bulk Foods or on Amazon.
The other method that I love is to make your own magnesium body butter. This can be used as a moisturiser during the day, can be rubbed on your little ones feet before bed or can be used on tight sore muscles after training. Here is a recipe thanks to Wellness Mama available by clicking here.
If you are reading this and think magnesium might be a supplement for you talk to your Chiropractor about the best magnesium supplement for you. To make an appoinment just call us on 020 7350 1100.
Disclaimer: Before taking any supplement it is important to speak to your Chiropractor or primary healthcare practitioner to determine if this is right for you, especially if you are already on medication or have a history of kidney or gut dysfunction.
- Grober U, Schmidt J, Kisters K. “Magnesium in prevention and therapy” Nutrients. 2015 Sep 23;7(9):8199-226
- Zhang Yi, Pengcheng X et al. “Can Magnesium Enhance exercise Performance? INutrientsI 2017 Sep; 9(9):946
- Serefko A, Szopa A, et al. “Magnesium in Depression”, Pharmocol Rep. 2013;65(3):547-54
- Tarleton EK, Littenberg B. “Magnesium intake and depression in adults” J AM Board Fam Med. 2015 Mar-Apr;28(2):249-56
- Dong JY, Xin P, He K, Qin LQ. “Magnesium intake and risk of type 2 diabetes: met-analysis of prospective cohort studies, Diabetes Care. 2011 Sep;34(9):2116-22
- Spritzler, RD, 10 Evidence based healht benefits of magnesium [onlin] Healthline, September 3, 2018. Accessed: 20/08/2019 available: https://www.healthline.com/nutrition/10-proven-magnesium-benefits
- Nielson GH, “Effects of magnesium depletion on inflammation in chronic disease” Curr Opin ClinNutr Metab Care. 2014 Nov;17(6):525-30
- Wang F. Van Den Eeden SK e al. “Oral magnesium oxide prophylaxis of frequent migrainous headache in children: a randomized, double blind, placebo controlled trial”. Headache.2003 Jun;43(6):601-10
- Mauskop A, Varughese J, “Why all migraine patients should be treated with magnesium” J Neural Tranm (Vienna) 2012 May;119(5):575-9
- Nahid F, Elham E et al. “Evaluating the effect of magnesium and magnesium plus vitamin B6 supplement on the severity of premenstrual syndrome”Iran J Nurs Midwifery Res. 2010 Dec; 15(suppl1):401-405
- Facchinetti F, Borella P et al. “Oral magnesium successfully relieves premenstrual mood changes” Obstet Gynecol. 1991 Aug;78(2):177-81
- Jamilian M et al. A trial on the effects of magnesium-zinc-calcium-vitamin D co-supplementation on glycemic control and markers of cardio-metabolic risk in women with polycystic ovary syndrome. Arch Iran Med. 2017 Oct;20(10):640-645.
- Parazzini F, Di Martino M et al. “Magnesium in the gynecological practice: a literature review.” Magnes Res. 2107 Feb 1;30(1):1-7
- NIH, Magnesium [online] Office of Dietary Supplements, July 11, 2019. Accessed: 21/08/2019. https://ods.od.nih.gov/factsheets/Magnesium-Consumer/
- Walaa F, “Pharmaceutical Influences of Epsom Salts” American Journal of Pharmacolody and Pharmacotheraputics, 2018;Vol 5 No1:2
- Katie Wells, Magnesium Body Butter [online] Wellness Mama, July 30, 2019. Accessed: 21/08/2019. https://wellnessmama.com/8586/magnesium-body-butter/
- Wilhem J, “Magnesium basics” Clin Kidney J. 2012 Feb; 5(Suppl 1):i3-i14