Magnesium Cheat Sheet: Your Guide to the Mighty Mineral

Hello, fellow health enthusiasts! Doctor Emi here, ready to dive into the marvelous world of magnesium. Buckle up, because we're about to embark on a journey that's sure to attract some positive ions to your day!

The Magnesium Deficiency Dilemma

Did you know that up to 75% of Americans are deficient in magnesium? That's right, three-quarters of us are walking around with less of this mighty mineral than we need. It's like we're all part of a nationwide magnesium diet that nobody signed up for!

But why is this happening? Well, there are a few reasons:

1. Our agricultural practices have led to decreased magnesium in our food supply. (Turns out, soil needs magnesium too!)[1]
2. The prevalence of processed foods in our diets. (Sorry, that magnesium-fortified donut doesn't count.)[2]
3. High blood sugar and carbohydrate intake, which can cause magnesium to be wasted through the kidneys. (Your kidneys are doing their best, but sometimes they're a bit overzealous.)[3]

Symptoms of Magnesium Deficiency: The Body's SOS

Now, let's talk about how your body might be trying to tell you it's low on magnesium. It's like a game of charades, but with your health!

• Muscle cramps and spasms (Your muscles are literally begging for magnesium)[4]
• Fatigue and weakness (Feeling like a smartphone with 1% battery life)[5]
• Irregular heartbeat or palpitations (Your heart's way of tapping out an SOS in Morse code)[6]
• Insomnia or difficulty sleeping (Counting sheep? Try counting magnesium supplements instead)[7]
• Anxiety and restlessness (When your nerves are as frayed as an old sweater)[8]
• Headaches (The "please send magnesium" alarm bell of your brain)[9]
• Constipation (When your digestive tract decides to go on strike)[10]
• High blood pressure (Your blood vessels could use a magnesium chill pill)[11]

The Magnesium Buffet: Choosing the Right Type

Not all magnesium is created equal. In fact, choosing the right type of magnesium is like picking the perfect dance partner – it's all about finding the right match for your specific moves!

Magnesium L-Threonate: The Brain's Best Friend

Found in: Soothing Calm Magnesium Capsules

This is the Einstein of magnesium supplements. It's the only form known to effectively cross the blood-brain barrier, making it ideal for:

• Improving cognitive function (Your brain cells will be doing backflips!)[12]
• Enhancing memory and learning (Finally, a supplement that helps you remember where you put your keys)[13]
• Reducing anxiety and promoting relaxation (It's like a spa day for your neurons)[14]
• Supporting better sleep (Count sheep in your dreams, not while trying to fall asleep)[15]

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Magnesium Glycinate: The Gentle Giant

Found in: Optimum Magnesium

This form is bound to the amino acid glycine, making it gentle on your stomach and highly absorbable. It's great for:

• General magnesium supplementation (The "I'm just here to help" of magnesium)[16]
• Promoting relaxation and sleep (It's like a lullaby in supplement form)[17]
• Supporting muscle function (Your muscles will be singing its praises)[18]

Vibrant Xience

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Magnesium Citrate: The Digestive Dynamo

Found in: Magnesium Citrate

This form is bound to citric acid, making it highly soluble and bioavailable. It's particularly useful for:

• Promoting regular bowel movements (When you need a little help in the "moving" department)[19]
• Supporting digestive health (Your gut will thank you)[20]
• Relaxing blood vessels (Helping your circulatory system go with the flow)[21]

Vibrant Xience

Exclusive supplements designed by Doctor Emi, and much more!

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The Doctor's Orders (Well, More Like Friendly Suggestions)

While I'd love to tell everyone to start popping magnesium supplements like they're going out of style, it's important to remember that everyone's needs are different. Some people, like those with kidney problems or certain neurological conditions, should avoid magnesium supplements altogether.

But for most of us, incorporating magnesium-rich foods into our diets and considering a high-quality supplement can make a world of difference. And if you're looking for top-notch magnesium supplements, well, I happen to know a great source (wink, wink).

Remember, when it comes to magnesium, we're not playing a game of "one-size-fits-all." It's more like "one-size-fits-you-specifically-after-consulting-with-your-healthcare-provider."

So, there you have it, folks! Your magnesium cheat sheet, served with a side of doctor-approved humor. Now go forth and magnetize your health with the power of magnesium!

Disclaimer: Always consult with your healthcare provider before starting any new supplement regimen. This article is for informational purposes only and is not intended to diagnose, treat, cure, or prevent any disease.

References

1. Guo W, Nazim H, Liang Z, Yang D. Magnesium deficiency in plants: An urgent problem. The Crop Journal. 2016;4(2):83-91.
2. Rosanoff A, Weaver CM, Rude RK. Suboptimal magnesium status in the United States: are the health consequences underestimated? Nutr Rev. 2012;70(3):153-164.
3. Gommers LMM, Hoenderop JGJ, Bindels RJM, de Baaij JHF. Hypomagnesemia in Type 2 Diabetes: A Vicious Circle? Diabetes. 2016;65(1):3-13.
4. Garrison SR, Allan GM, Sekhon RK, Musini VM, Khan KM. Magnesium for skeletal muscle cramps. Cochrane Database Syst Rev. 2012;(9):CD009402.
5. Tarleton EK, Littenberg B, MacLean CD, Kennedy AG, Daley C. Role of magnesium supplementation in the treatment of depression: A randomized clinical trial. PLoS One. 2017;12(6):e0180067.
6. DiNicolantonio JJ, Liu J, O'Keefe JH. Magnesium for the prevention and treatment of cardiovascular disease. Open Heart. 2018;5(2):e000775.
7. Abbasi B, Kimiagar M, Sadeghniiat K, Shirazi MM, Hedayati M, Rashidkhani B. The effect of magnesium supplementation on primary insomnia in elderly: A double-blind placebo-controlled clinical trial. J Res Med Sci. 2012;17(12):1161-1169.
8. Boyle NB, Lawton C, Dye L. The Effects of Magnesium Supplementation on Subjective Anxiety and Stress-A Systematic Review. Nutrients. 2017;9(5):429.
9. von Luckner A, Riederer F. Magnesium in Migraine Prophylaxis-Is There an Evidence-Based Rationale? A Systematic Review. Headache. 2018;58(2):199-209.
10. Murakami K, Sasaki S, Okubo H, et al. Association between dietary fiber, water and magnesium intake and functional constipation among young Japanese women. Eur J Clin Nutr. 2007;61(5):616-622.
11. Kass L, Weekes J, Carpenter L. Effect of magnesium supplementation on blood pressure: a meta-analysis. Eur J Clin Nutr. 2012;66(4):411-418.
12. Slutsky I, Abumaria N, Wu LJ, et al. Enhancement of learning and memory by elevating brain magnesium. Neuron. 2010;65(2):165-177.
13. Liu G, Weinger JG, Lu ZL, Xue F, Sadeghpour S. Efficacy and Safety of MMFS-01, a Synapse Density Enhancer, for Treating Cognitive Impairment in Older Adults: A Randomized, Double-Blind, Placebo-Controlled Trial. J Alzheimers Dis. 2016;49(4):971-990.
14. Boyle NB, Lawton C, Dye L. The Effects of Magnesium Supplementation on Subjective Anxiety and Stress-A Systematic Review. Nutrients. 2017;9(5):429.
15. Held K, Antonijevic IA, Künzel H, et al. Oral Mg(2+) supplementation reverses age-related neuroendocrine and sleep EEG changes in humans. Pharmacopsychiatry. 2002;35(4):135-143.
16. Schwalfenberg GK, Genuis SJ. The Importance of Magnesium in Clinical Healthcare. Scientifica (Cairo). 2017;2017:4179326.
17. Nielsen FH, Johnson LK, Zeng H. Magnesium supplementation improves indicators of low magnesium status and inflammatory stress in adults older than 51 years with poor quality sleep. Magnes Res. 2010;23(4):158-168.
18. Zhang Y, Xun P, Wang R, Mao L, He K. Can Magnesium Enhance Exercise Performance? Nutrients. 2017;9(9):946.
19. Gröber U, Schmidt J, Kisters K. Magnesium in Prevention and Therapy. Nutrients. 2015;7(9):8199-8226.
20. Murakami K, Sasaki S, Okubo H, et al. Association between dietary fiber, water and magnesium intake and functional constipation among young Japanese women. Eur J Clin Nutr. 2007;61(5):616-622.
21. Cunha AR, Umbelino B, Correia ML, Neves MF. Magnesium and vascular changes in hypertension. Int J Hypertens. 2012;2012:754250.