I take supplements every night before I go to bed. I was going to write about them all in one post, but as I got going I realized each one is so great in it’s own way, I decided to create separate posts for each. Think of these as a supplement mini-series! Before I get into it, I want to just remind you (as though you need it…) that I am not a doctor. Please be safe, do your own research and talk to your doctor if need be. I am simply sharing what has worked for me after doing my own research based on my own symptoms. And now without further ado, let’s get into one of my favorite supplements: Magnesium.
If you read other health or food blogs, Magnesium is one supplement you may have heard of before. Many people boast about it’s ability to keep you…umm…regular and while that is true, I have found other great benefits from taking a Magnesium supplement once a day. About a year ago when I started working out regularly again, I would wake up in the middle of the night with a killer Charlie Horse (intense cramping in my calves). I thought it was due to dehydration (another reason to drink water!!!), however after a little research (and drinking tons more water with little results), I learned that a deficiency in Magnesium is likely to cause muscle spasms and cramping. I also learned Magnesium is one of six essential macro-minerals that comprise 99% of the body’s mineral content and many people are deficient in it.
Here’s where you can find it in your food: dark, leafy greens (like spinach or artichokes), avocado, banana, nuts and seeds (like pumpkin seeds or almonds), fish, soybeans, yogurt and dark chocolate.
The benefits of Magnesium are amazing! This mineral helps support healthy nerve and muscle function (hence the cramping effect if deficient) as well as prevents inflammation. Inflammation is one of the worst things your body can endure. It is the cause of many diseases including heart disease, certain cancers, diabetes and osteoporosis. There is also research that says Magnesium can help with PMS (and bloating), depression and migraines (as a sufferer of migraines, I can say that I have seen a reduction in frequency after starting my daily supplement). Lastly, Magnesium is said to help promote a sounder sleep. This is one of the reasons I take it before bed. Also, I take one 200MG capsule (I like this brand) and read that women are should get 300 – 400MG per day (this is where your doctor will be helpful getting you on the right amount). Since I maintain a pretty healthy diet (with many of the foods listed above), I have decided the 200MG supplement works for me. Listen to your body and do what feels good!
I’d be very interested to hear from those of you who take a Magnesium supplement. What has been your experience?