I started taking magnesium a couple of years ago to help with workout recovery.It helps to control hundreds of chemical reactions in the body. It also helps regulate blood pressure, strengthen muscles and bones, keeps the immune system strong, and supports cardiac and brain function.
During pregnancy I stopped taking my workout version (ZMA) and switched to Natural Calm, which is magnesium citrate. I wasn’t having any issues with restless legs, but wanted to prevent it and I had read it could help with morning sickness. Further in my pregnancy I was dealing with constipation and it works wonders for that. (See my blog post “Everybody Poops”)
It’s hard to get too much magnesium but more commonly to get too little. Low magnesium levels can contribute to muscle cramps, PMS, memory problems, heart irregularities, asthma, allergies and diabetes. It can even exacerbate SAD (Seasonal Affective Disorder) symptoms by inhibiting the conversion of tryptophan to 5-HTP, which can decrease the production of mood-stabilizing serotonin and melatonin.
It is estimated that 80% of people are deficient. Good sources are a great way to get magnesium, but if you’re like me it’s not a reliable source. Wild-caught Pacific Halibut, leafy greens, spinach, black beans, pumpkin and squash seeds, all of which are packed with magnesium and lots of other fantastic phyto-nutirents.
To supplement magnesium I would recommend magnesium glycinate 300-600mg taken at bedtime. Magnesium can make you sleepy so it’s best to take it at night. I personally take Natural Calm, which is magnesium citrate. It’s powder that you mix in water, about 500mg. There are also great roll on versions and I have read that topical application is as effective as oral. Pink Stork is a great brand. Yes, it is designed for pregnant women, but don’t let that deter you. 😉