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Tag: magnesium

Are You Deficient In Magnesium? More Than Half the Population Is!
Magnesium is one of the most essential nutrients the body needs to stay healthy. Magnesium impacts almost every organ in the body and is used in various functions and processes within us. Despite its importance and critical role in how we function optimally, more than half of Americans are deficient in magnesium. We obtain magnesium from our foods, some of the highest sources being bananas, buckwheat, spinach, pumpkin seeds, and black beans! If you eat a healthy, well-balanced diet, chances are you aren’t struggling to meet your magnesium needs. Unfortunately, a well-balanced diet isn’t accessible to every American. A recent statistic from USDA found that more than 44 million people in the US face hunger, including 1 in 5 children. Sometimes the inexpensive option is the only option that some people have to put food on the table for their family. This is where affordable yet high-quality supplements, such as the ones we sell at NutraChamps, can make a difference in supporting nutrition and vitamin levels in the body. In this article, we will explain why magnesium is so beneficial and how supplementing with it can impact not only impact your own health, but also your children’s health!

Symptoms & negative impacts of magnesium deficiency

Before getting into the plethora of benefits adequate magnesium intake does for the body, we need to explain the signs and symptoms of how you could be magnesium deficient. According to the World Health Organization, more than half of the U.S. population does not meet the recommended daily intake of magnesium. It isn’t always accessible to test the blood for magnesium deficiencies, nor is it always accurate. There are common underlying factors that do put you at more of a risk for magnesium deficiency, though, and some of these include:
- If you have a gastrointestinal disorder such as Chron’s or celiac disease
- Type 2 diabetes
- Alcoholism
- People over the age of 60 years old
- People who consume a diet of highly processed food
While some factors are out of an individual’s control as to why they are dealing with magnesium deficiency, many factors are in their control! The standard American diet doesn’t fully focus on whole foods, so switching from refined grains and sugars, to real foods from the Earth can make a difference in getting adequate magnesium.

If you aren’t getting enough magnesium in your diet or through supplementation, it can also impact the absorption of Vitamin D in the body, which is another critical nutrient. If your levels are too low, the body can’t properly metabolize Vitamin D, which is another reason why making sure you’re getting enough of this nutrient is important.

Here are some other common signs and symptoms of a magnesium deficiency in the body you can look out for:
- Muscle twitching & cramps
- Increased anxiety, stress, and depression
- Fatigue & muscle weakness
- Irregular heartbeat
- High-blood pressure
Although these symptoms can be linked to many other conditions or deficiencies, it’s definitely worth noting and taking a look at your diet and lifestyle to see if there are any missing links.

Top Benefits of Magnesium

Now that we’ve gone into some detail about the different ways magnesium deficiencies can impact the body, we’re going to share the incredible benefits of getting enough magnesium.

Magnesium supports sleep!

More and more research has emerged about the vital role magnesium plays in getting better quality sleep. Studies have found that higher levels of this mineral in the body contributed to deeper sleep, longer sleeping times, and less fatigue. It is not 100% certain as to how magnesium positively impacts sleep but scientists think it has something to do with the way certain chemicals act in the brain. A few studies even found that magnesium can support insomnia! Magnesium is an excellent nighttime option to take as a supplement to help you wind down and get the quality rest you need to feel and perform at your best!

Magnesium can support mental health conditions

Most people experience anxiety, stress, and low mood from time to time, but if they become consistent, chances are there could be an underlying cause, such as a magnesium deficiency. Magnesium has been shown to have an overall calming effect on the body by controlling neurotransmitters in the brain, similar to the way it helps with sleep. A study published by PubMed found that magnesium was effective in helping to treat major depression along with a variety of other mental health conditions. Magnesium can also lower cortisol, which is the main stress hormone in the body. Lower cortisol levels automatically results in a more calm and steady mood throughout the day.

Supports cardiovascular health

Although more research in this area is needed, some studies show that magnesium has the ability to lower high blood pressure levels. In an article published by Everyday Health, Dr. DeSimone a cardiac electrophysiologist and associate professor of medicine in the department of cardiovascular medicine at Mayo Clinic said that, “Magnesium is a key electrolyte in the body and is necessary for proper homeostasis. Especially in cells that are electrically excitable, like those in the heart.” Lower magnesium levels have been linked to or can worsen an irregular heartbeat.

The facts are evident, many people are deficient in magnesium, whether it’s due to a lack of nutrient intake in the diet or other factors. The good news is that supplementation options are available for both adults and children to ensure they’re getting enough of this essential mineral! NutraChamps Magnesium, Zinc & D3 supplement is an excellent choice for meeting your daily magnesium goals while still getting the extra benefits of immune boosting Zinc and the sunshine vitamin, D3. We now also offer kids magnesium gummies, which are delicious in flavor and exceptional in benefits for children! By eating a balanced diet, focused on whole foods and supplementing with magnesium, your whole family is sure to get the right amount of this essential mineral to keep you all healthy & strong!
September 5, 2024
The Mighty Mineral: Exploring the Benefits of Copper for Human Health
Copper, a trace mineral that has been utilized by humans for centuries, holds immense importance in supporting our overall health and well-being. From aiding in the formation of red blood cells to contributing to the health of our bones and immune system, copper plays a crucial role in numerous physiological processes. In this article, we will delve into the benefits of copper, its significance in our diet, and highlight the importance of incorporating copper-rich sources like NutraChamps bone strength supplement into our daily routines.

The Essentiality of Copper:

Copper is an essential mineral required by the human body in small amounts. It acts as a cofactor for various enzymes, facilitating numerous biological reactions. One of the most notable functions of copper is its involvement in the production of hemoglobin, the molecule responsible for carrying oxygen in our blood. Copper aids in the formation and maturation of red blood cells, thereby promoting healthy oxygenation throughout the body.

Furthermore, copper plays a vital role in maintaining a healthy immune system. It acts as an antioxidant, helping to neutralize harmful free radicals and reduce oxidative stress. By supporting the body’s natural defense mechanisms, copper contributes to our ability to fight off infections and maintain optimal health.

Copper and Bone Strength:

Beyond its contributions to blood and immune health, copper also plays a significant role in maintaining strong and healthy bones. Copper is involved in the synthesis of collagen, a structural protein that provides strength and flexibility to our bones, tendons, and connective tissues. It promotes the cross-linking of collagen fibers, ensuring the integrity of bone structure and preventing bone fragility.

The NutraChamps Bone Strength Supplement Advantage:

To ensure an adequate intake of copper and harness its numerous benefits, incorporating copper-rich sources into our diet is crucial. NutraChamps bone strength supplement stands out as an excellent option for individuals seeking to optimize their copper intake. This supplement is designed to support bone health and contains a balanced blend of essential nutrients, including copper.

NutraChamps bone strength supplement’s inclusion of copper is essential for promoting bone strength and integrity. By delivering copper alongside other key nutrients, the supplement ensures that the body has the necessary building blocks to support healthy bone formation and maintenance. This is especially important as we age, as maintaining bone density becomes increasingly important for overall mobility and well-being.

Copper, a trace mineral often overlooked in discussions about nutrition, plays a critical role in maintaining optimal health. From its involvement in the production of red blood cells to its contributions to bone strength and immune function, copper’s benefits cannot be overstated. Incorporating copper-rich sources like NutraChamps bone strength supplement into our daily routines can provide the necessary support for these essential physiological processes. By embracing the power of copper, we can enhance our overall well-being and pave the way for a healthier, more vibrant life.

Sources:

Prohaska JR. Copper. In: Ross AC, Caballero B, Cousins RJ, Tucker KL, Ziegler TR, eds. Modern Nutrition in Health and Disease. 11th ed. Lippincott Williams & Wilkins; 2014.

Linder MC. Copper. In: Erdman JW, Macdonald IA, Zeisel SH, eds. Present Knowledge in Nutrition. 10th ed. John Wiley & Sons, Inc.; 2012.

Klevay LM. Copper. Adv Nutr. 2011;2(6):520-522.

Tang X, Jiang X, Wang Z, et al. Copper and bone metabolism. J Bone Miner Metab. 2014;32(6):582-589.

Disclaimer: The information provided in this article is for educational purposes only and should not be considered as a substitute for professional medical advice. Please consult with a healthcare professional before making any dietary changes or starting any new supplements.
July 5, 2023
Supplements to Support PMS Symptoms!
Ladies, we’ve all been there. The dreaded PMS (premenstrual syndrome) that makes us feel like our bodies have been hijacked by emotional roller coasters, bloating bombs, and cravings from another planet. But fear not, for we have a secret weapon in our arsenal—supplements! These super-powered little helpers can alleviate PMS symptoms and bring balance back into our lives. So, let’s embark on a journey to discover the best supplements that will have you saying, “Who needs PMS anyway?”

Magnesium Magic: When PMS strikes, magnesium swoops in like a caped crusader to save the day. This mighty mineral helps regulate serotonin levels, which can improve mood swings and promote relaxation. It’s also a cramp-buster, easing those annoying abdominal pains. So, stock up on magnesium-rich foods like spinach, nuts, and dark chocolate. And if you need an extra boost, consider a magnesium supplement.

Vitex: Nature’s Wonder Woman: If your PMS symptoms include breast tenderness, irritability, or irregular periods, vitex (also known as chasteberry) is here to save the day. This herbal superhero works by balancing hormone levels, particularly the villainous estrogen. It can help restore order to your menstrual cycle and reduce those unwelcome mood swings. Vitex can be found in capsule or liquid form at your local health store.

Omega-3: The Tranquilizer for Your Hormones: Omega-3 fatty acids are like tiny zen masters for your hormones. These essential fats found in fish, walnuts, and flaxseeds help regulate prostaglandin production, which can alleviate those painful cramps and mood swings. Not only do omega-3s bring calm to the PMS storm, but they also support overall brain health. So, grab a fish oil supplement or sprinkle some flaxseed on your morning yogurt!

Vitamin B6: The Mood-Lifting Sidekick: When the PMS villain strikes, Vitamin B6 leaps into action to save your sanity. This water-soluble vitamin aids in the production of neurotransmitters like serotonin and dopamine, helping to lift your mood and reduce anxiety. It’s also known to alleviate bloating and breast tenderness. Find your B6 in foods like bananas, chickpeas, and salmon, or consider a supplement for an extra boost of cheerfulness.

Calcium: The Bone-Protecting Avenger: Calcium is not just for strong bones—it’s a superhero for PMS symptoms too! Research suggests that calcium can reduce mood swings, irritability, and bloating. Plus, it may help keep your energy levels up during that time of the month. Reach for calcium-rich foods like dairy products, leafy greens, and fortified plant-based milks. If you struggle to get enough through your diet, a calcium supplement can come to the rescue.

Ladies, the battle against PMS is real, but fear not! With the right supplements by your side, you can conquer the monthly beast and emerge as the superheroine of your own story. Remember, these supplements are not a magical cure-all, but they can definitely provide some much-needed support. So, give them a try, embrace your inner PMS warrior, and show that monthly monster who’s boss!

Disclaimer: Always consult with your healthcare provider before starting any new supplements or making significant changes to your diet.

Sources:

National Institute of Mental Health. (2016). Premenstrual Syndrome. https://www.nimh.nih.gov/health/publications/premenstrual-syndrome/index.shtml

American Family Physician
May 24, 2023
Gut Check: The Best Colon Health Supplements
We all know how important it is to take care of our gut health. After all, a healthy gut means a happy life. And when it comes to gut health, the colon plays a vital role. It’s responsible for removing waste and toxins from our body and keeping our digestive system functioning properly. But with the abundance of junk food and unhealthy eating habits, our colon health can take a hit. That’s where colon health supplements come in. In this blog post, we’ll dive into the best colon health supplements and how they can benefit your gut.

The Best Colon Health Supplements:

Probiotics

Probiotics are live bacteria and yeasts that are beneficial for our gut health. They help restore the natural balance of bacteria in our digestive system, which can be disrupted due to poor diet or medication. Probiotics also improve digestion and boost our immune system. You can find probiotics in fermented foods like yogurt, kefir, and kimchi, or take them in supplement form.

Fiber

Fiber is essential for a healthy colon. It helps move waste through our digestive system and prevents constipation. Fiber also feeds the good bacteria in our gut and reduces inflammation. You can get fiber from fruits, vegetables, whole grains, and legumes.

Magnesium

Magnesium is a mineral that plays a crucial role in colon health. It helps regulate muscle contractions in the colon, which can prevent constipation and improve bowel movements. Magnesium also reduces inflammation and supports healthy digestion. You can find magnesium in leafy greens, nuts, seeds, and whole grains.

Digestive Enzymes

Digestive enzymes help break down food and absorb nutrients in our digestive system. They also reduce inflammation and improve digestion. Digestive enzymes can be found in foods like pineapple, papaya, and ginger, or taken in supplement form.

Colon Cleanse Supplements

Colon cleanse supplements are designed to help flush out toxins and waste from the colon. They typically contain ingredients like psyllium husk, senna leaf, and cascara sagrada, which promote bowel movements and improve digestion. NutraChamps has a colon cleanse supplement that includes these ingredients, as well as aloe vera, licorice root, and ginger. This supplement supports healthy digestion and promotes regular bowel movements.:

Taking care of our colon health is crucial for our overall well-being. Probiotics, fiber, magnesium, digestive enzymes, and colon cleanse supplements are all great options for improving gut health. Remember to always consult with a healthcare professional before starting any new supplements. And if you’re looking for a high-quality colon cleanse supplement, NutraChamps has got you covered with their effective and natural formula.

Sources:

Hill, C., Guarner, F., Reid, G., Gibson, G. R., Merenstein, D. J., Pot, B., … & Salminen, S. (2014). Expert consensus document. The International Scientific Association for Probiotics and Prebiotics consensus statement on the scope and appropriate use of the term probiotic. Nature Reviews Gastroenterology & Hepatology, 11(8), 506-514.

Slavin, J. (2013). Fiber and prebiotics: mechanisms and health benefits. Nutrients, 5(4), 1417-1435.

DiNicolantonio, J. J., & O’Keefe, J. H. (2018). Magnesium and vitamin D for constipation: mechanisms and clinical use. Journal of clinical gastroenterology, 52(10), 824-829.

Lomer, M. C., & Parkes, G. C. (2008). The microbiology
May 2, 2023
All The Different Types of Magnesium and Their Uses
Magnesium is an essential mineral that our bodies need! Quite simply put, magnesium is responsible for over 300 enzyme reactions in the human body. A study from Science Daily states that up to 50 percent of the US population is magnesium deficient! That’s a huge number. One of the reasons that Americans are lower in magnesium than ever before is due to so many diets being high in fats, sugar, and processed foods.

The best way to get adequate levels of magnesium is through diet, but since that’s not realistic for so many, supplement can be a great help! There are many different types of magnesium supplements on the market, but what are they good for and how do you know which one to take?

We got you, in this article we are going to breakdown the top types of magnesium available and what kind of benefits they provide.

Types of Magnesium You Should Know About

Magnesium Glycinate

This is one of the most popular forms of magnesium to supplement with! Magnesium Glycinate is highly bioavailable, making it easier to absorb. This kind of magnesium is formed by combining elemental magnesium with glycine, which is a type of amino acid.

Some of the amazing benefits mag glycinate provides includes:
- anxiety relief
- better bone health
- reduced symptoms of pms
- maintenance of heart rhythms
- reduction of pain
Magnesium L-Threonate

Easily absorbed by the body and powerful for the brain, magnesium L-Threonate has been shown to pass the blood-brain barrier and significantly impact cognitive function. This chemical compound composed of both magnesium and threonate acid has been shown to also help with relaxation, sleep quality, and memory function. The time frame of noticing differences by taking magnesium L-Threonate ranges in the individual. Some may see improvement within a couple of weeks while others might see improvement in a couple of months.

Magnesium Citrate

If you’re dealing with constipation, this form of magnesium might just be perfect for you. Magnesium citrate is made with salt and citric acid. It has been shown to work effectively to clear out stool by increasing water and fluids in the small intestine. Taking magnesium citrate can also help to support muscle and nerve functions!

Magnesium Malate

Made by combining magnesium with malic acid, magnesium malate has been shown to support numerous health conditions! Studies have shown that magnesium malate not only helps to promote regular bowel movements it even acts as a natural antacid.

Some research even suggests that magnesium malate can help with a chronic condition called fibromyalgia that causes muscle pain throughout the body.

Overall, getting enough magnesium is critical! Since it supports so many functions in the body, you never know what will be impacted if you’re deficient in it. Nowadays, supplementation makes it more accessible to get all of the adequate vitamins, minerals, and nutrients necessary for our bodies to thrive. Luckily, NutraChamps has a fantastic magnesium supplement that is also accompanied with Zinc and Vitamin D3 for maximum benefits! To learn more you can check out our website here.
April 20, 2023
Nervous about Your Nervous System? Try These 5 Supplements for Support
The nervous system is a complex network that controls our body’s movements, sensations, and cognitive functions. It plays a crucial role in maintaining overall health and well-being. However, due to our hectic lifestyles, poor dietary choices, and stress, our nervous system can become compromised. Fortunately, certain supplements can help support the nervous system and improve its functioning.

In this blog post, we will explore 5 supplements that can provide nervous system support.
1. Magnesium: Magnesium is a vital mineral that plays a crucial role in various bodily functions, including nerve function. Studies have shown that magnesium deficiency can cause neurological disorders such as anxiety and depression. Magnesium can help calm the nervous system and reduce anxiety by regulating the release of stress hormones. It also supports brain function by enhancing memory and cognitive performance. Magnesium supplements are widely available and can be easily incorporated into your daily routine.
2. Omega-3 Fatty Acids: Omega-3 fatty acids are essential nutrients that our bodies need but cannot produce on their own. These fatty acids play a crucial role in brain function and development. Studies have shown that omega-3 supplements can reduce anxiety and depression by decreasing inflammation and regulating neurotransmitters. Omega-3 supplements can be found in fish oil, krill oil, or algae-based supplements.
3. Vitamin B-Complex: The B-vitamins are essential for maintaining a healthy nervous system. They play a crucial role in nerve function, neurotransmitter synthesis, and energy production. Vitamin B6, in particular, can help reduce stress and anxiety by increasing the production of the neurotransmitter GABA. A deficiency in B-vitamins can lead to neurological disorders such as peripheral neuropathy and depression. Vitamin B-complex supplements are widely available and can provide overall nervous system support.
4. Ashwagandha: Ashwagandha is an adaptogenic herb that has been used in Ayurvedic medicine for centuries. It has been shown to reduce stress and anxiety by regulating cortisol levels and enhancing GABA receptors. It also has neuroprotective properties and can improve cognitive function. Ashwagandha supplements can be found in capsule or powder form.
5. L-Theanine: L-Theanine is an amino acid found in tea leaves that has been shown to have a calming effect on the nervous system. It works by increasing alpha waves in the brain, which promotes relaxation without causing drowsiness. L-Theanine also improves cognitive function and can enhance attention and memory. L-Theanine supplements can be found in capsule or powder form.
The nervous system is a crucial component of our overall health and well-being. Poor dietary choices, stress, and environmental factors can compromise its functioning. Fortunately, certain supplements can provide nervous system support and improve its functioning. Magnesium, Omega-3 fatty acids, Vitamin B-complex, Ashwagandha, and L-Theanine are all supplements that can help support the nervous system. Always consult with a healthcare professional before starting any new supplement regimen.

Sources:
- Boyle, N. B., Lawton, C., & Dye, L. (2017). The Effects of Magnesium Supplementation on Subjective Anxiety and Stress—A Systematic Review. Nutrients, 9(5), 429.
- Grosso, G., Pajak, A., Marventano, S., Castellano, S., Galvano, F., & Bucolo, C. (2014). Role of omega-3 fatty acids in the treatment of depressive disorders: a comprehensive meta-analysis of randomized clinical trials. PloS one, 9(5), e96905.
- Kennedy, D. O., & Wightman, E. L. (2011). Herbal extracts and phytochemicals
April 11, 2023
Sleep Better and Reduce Stress with Magnesium
Hey there, magnesium lovers! Today, we’re going to talk about one of the most essential minerals for your body: magnesium. This mineral is crucial for the proper functioning of your body and can provide a ton of benefits for your overall health. So, let’s get into it and find out why magnesium is so amazing!

First things first, let’s talk about the different types of magnesium. There are many forms of magnesium, including magnesium citrate, magnesium glycinate, magnesium malate, and magnesium threonate. Each type has its unique benefits and can be helpful for different purposes. For example, magnesium citrate is known for its ability to relieve constipation, while magnesium glycinate is great for relaxation and improving sleep quality.

So, what are some of the benefits of taking magnesium? Well, for starters, magnesium is essential for healthy bones. It helps to regulate calcium levels in the body and supports the growth and maintenance of strong bones. Studies have also shown that magnesium can be helpful for reducing inflammation in the body, which can lower the risk of chronic diseases such as heart disease, diabetes, and cancer.

Another amazing benefit of magnesium is its ability to help with relaxation and reduce stress levels. Magnesium is known to calm the nervous system, which can help to lower anxiety and improve sleep quality. In fact, one study found that taking magnesium supplements for eight weeks led to significant improvements in insomnia and sleep quality.

But wait, there’s more! Magnesium can also be helpful for improving exercise performance. It helps to regulate muscle function and energy production, which can lead to better workouts and faster recovery times. One study found that athletes who took magnesium supplements experienced improved physical performance and reduced muscle damage.

Now, you may be wondering, where can I get magnesium? Well, there are plenty of food sources that are rich in magnesium, such as spinach, almonds, black beans, and avocado. However, many people are still deficient in magnesium, which can lead to a range of health issues. Some common symptoms of magnesium deficiency include muscle cramps, fatigue, and headaches.

That’s where NutraChamps comes in! NutraChamps offers magnesium capsules that are easy to use and effective. Their high-quality magnesium supplements are made with magnesium glycinate, which is highly absorbable and can be easily utilized by the body. This makes it a great option for anyone looking to improve their magnesium levels and experience the amazing benefits of this essential mineral.

In conclusion, magnesium is a crucial mineral for your body and can provide a ton of benefits for your overall health. Whether you’re looking to improve your bone health, reduce stress levels, or enhance your exercise performance, magnesium is a great choice. And with NutraChamps’ high-quality magnesium supplements, it’s easier than ever to get the magnesium your body needs to thrive.

Sources:

Boyle, N. B., Lawton, C., & Dye, L. (2017). The effects of magnesium supplementation on subjective anxiety and stress-a systematic review. Nutrients, 9(5), 429.

de Baaij, J. H., Hoenderop, J. G., & Bindels, R. J. (2015). Magnesium in man: implications for health and disease. Physiological reviews, 95(1), 1-46.

Nielsen, F. H. (2018). Magnesium deficiency and increased inflammation: current perspectives. Journal of inflammation research, 11, 25-34.

Setaro, L., Santos-Silva, P. R., Nakano, E. Y., Sales, C. H., & Nunes, N. (2014). Magnesium status and the physical performance of volleyball players: effects of magnesium supplementation. Journal of sports science & medicine,
February 21, 2023
Deep Dive: Magnesium
The 4th most abundant mineral in our body, Magnesium plays a huuuge role in our metabolic reactions.

It’s essential for our health, as it aids in energy production, blood pressure regulation, nerve signal transmission, and muscle contraction.

I wrote a blog a while back about Magnesium deficiency. It detailed how common this deficiency is and how often it goes unnoticed. I also went over some signs and symptoms so that you can hopefully catch them a little sooner.

Today, we’ll briefly go over many types of Magnesium, how it works in your body, who might need to supplement, when to take it, and when to avoid it.

Read on if you want to learn more!

What is it?

Magnesium is a mineral naturally found in our body, but that can also be found in our food as an additive, as a dietary supplement, and is present in some medicines, such as antacids or laxatives.

It helps to regulate biochemical reactions in the body, such as protein synthesis, muscle and nerve function, blood gucose control, and blood pressure regulation!

It’s a great, easy-to-take, everyday supplement, yet about 75% of Americans are not currently meeting their recommended intake!

Let’s dig a little deeper and find out why that is!

How does it work?

There are several types of Magnesium, so this isn’t a one-size-fits-all product.

You’ll want to do your research before you throw money at a product, but in the end, any type should be okay. You may simply notice one is gentler on the stomach, while others are a little bit harsher.

I won’t be able to go over all the types of Magnesium in this blog, but I’ll certainly take you through the most popular options.
- Magnesium Citrate: Magnesium + citric acid (found naturally in citrus fruits). One of the most common magnesium formulations because of its bioavailability. Helps replenish low magnesium levels, has a laxative effect, and helps to calm depression and anxiety.
- Magnesium Oxide: Magnesium + Oxygen. White and powdery, so usually sold in powder or capsule form. Helps in the short term with constipation, indigestion, and heartburn, although fairly hard to absorb for the digestive tract. Some also use this to prevent migraines.
- Magnesium Chloride: Great for treating low magnesium levels, heartburn, and constipation. Often in tablet form, but can also be found in lotions as well. This is a good option for those wanting to soothe and relax sore muscles.
- Magnesium Malate: Naturally occurring in wine and fruit, this one usually has a sour taste and is added to food to enhance flavor or add acidity. Malate is very well absorbed in your digestive tract, so it’s a great option for replenishing magnesium levels. Often recommended to those with fibromyalgia or chronic fatigue syndrome.
- Magnesium Lactate: Magnesium + lactic acid (produced by your muscles and blood cells). Easily absorbed and gentler on your digestive system than other types, making it great for those who need large doses. Often used for stress and anxiety.
- Magnesium Glycinate: Elemental megnesium + amino acid Glycine. Naturally occurring in foods like fish, meat, dairy, and legumes. Glycine is often used to improve sleep and reduce inflammation. This easily absorbable amino acid has calming properties and may help to reduce anxiety, depression, stress, and insomnia!
Other forms include Magnesium orotate, Magnesium sulfate, Magnesium L-threonate, Magnesium taurate, and more.

My favorite form of supplementation is a nice warm bath at night with Epsom salts! Epsom salts are a form of Magnesium Sulfate, which is a bit tougher to ingest. It’s great for relieving stress, anxiety, and depression, and helps relax muscles and relieve pain in the shoulders, neck, and back.

Simply add 2 cups of Epsom salt when running a bath in a standard size bathtub. The salt will quickly dissolve if put under running water. Then you can soak in the water for 15-20 minutes.

Research is constantly coming out with more information on how effective Magnesium supplements really are, but this can vary from person to person. Always consult a medical professional before purchasing or consuming a Magnesium supplement to make sure it’s right for you!

Who would benefit from Magnesium?

Most people could benefit from taking supplemental Magnesium.

This is not a gimmick to get you to buy a certain product. The quality of our food is subpar nowadays, and we all need a little boost from supplements to ensure we are able to absorb all the nutrients we require to function to the best of our ability.

Take a look at my list in this blog if you want to learn more about magnesium deficency, and therefore, why you may need to supplement with Magnesium.

Remember to always consult a doctor or medical professional when it comes to dosing this supplement. Some may need more than others, but you’ll never know until you figure out what your body is missing via a Naturopathic doctor or Dietician. They will make sure you receive the correct testing to ensure you’re taking all the right vitamins and supplements.

How to incorporate it into your life?

So now that we know what types there are out there, you might have a better idea of what you may be lacking or could use more of.

Adults need about 400 mg of Magnesium a day, but this does not need to come from only supplements. In fact, you’ll find a lot of magnesium in your everyday foods.

My favorite source of Magnesium comes from natural foods!

Here is a list of foods that are high in magnesium that could help boost your levels:
- Green leafy vegetables (e.g. spinach and kale)
- Vegetables (peas, broccoli, cabbage, green beans, artichokes, asparagus, brussels sprouts)
- Fruit (figs, avocado, banana and raspberries)
- Nuts and seeds
- Legumes (like black beans, kidney beans, or even baked beans)
- Seafood (salmon, mackerel, tuna)
- Whole grains (brown rice and oats)
- Raw cacao
- Dark Chocolate
- Tofu
I’ve recently started using the NutraChamps Magnesium, which is enhanced with Zinc and Vitamin D3. All three are essential for hundreds of enzymatic processes in your body that support your bones, brain, muscles, nerves, vitality, digestion, gut and immune system.

Each serving (2 capsules) of Magnesium, Zinc, and D3 provides a full 225 mg of pure elemental magnesium, just like nature intended. Open wide for your daily dose of Magnesium Citrate, Magnesium Malate and Magnesium Glycinate – the most bioavailable forms of this key mineral. There’s also 8mg Zinc (as Zinc Gluconate, Zinc Picolinate) and 25mcg Vitamin D3 (as Cholecalciferol from Lichen), making this a Vegetarian-friendly formula!

Got stress? Magnesium’s got relief. It promotes brain health, enhances serotonin and keeps cortisol low.

“Stress hormones, insomnia, and inflammation don’t stand a chance, meaning more energy, circulation, and better mood. And there’s a reason why magnesium is called nature’s chill pill — it’s relaxation and recovery benefits will have you feeling refreshed and ready after a great night of restorative sleep.”*

Contraindications

Like with many other supplements, there are some things to note when taking (or avoiding) Magnesium.

Some people will experience stomach aches, diarrhea, dehydration, nutritional deficits, electrolyte imbalance, and weight loss.

In healthy people, the kidneys can get rid of any excess in the urine. But magnesium in dietary supplements and medications should not be consumed in amounts above the upper limit (400 mg) unless recommended by a healthcare provider.

Here are some contraindications, or medications that do not interact well with Magnesium*:
- Bisphosphonates, used to treat osteoporosis, are not well absorbed when taken too soon before or after taking dietary supplements or medications with high amounts of magnesium.
- Antibiotics might not be absorbed if taken too soon before or after taking a dietary supplement that contains magnesium.
- Diuretics can either increase or decrease the loss of magnesium through urine, depending on the type of diuretic.
- Prescription drugs used to ease symptoms of acid reflux or treat peptic ulcers can cause low blood levels of magnesium when taken over a long period of time.
- Very high doses of zinc supplements can interfere with the body’s ability to absorb and regulate magnesium.
As stated earlier, please consult a doctor before adding Magnesium to your daily routine!

Conclusion

Whether you’re using it to manage daily stress, minimize pain, improve sleep, or simply boost your immune system, Magnesium is essential to our body’s wellbeing and survival. Low levels are linked to a variety of illnesses, such as type-2 diabetes, heart disease, mood disorders, and migraines.

It says a lot about our nutrition and quality of food that even though this mineral is found in a lot of our food, 2/3 of people in the Western world are still not able to meet their magnesium needs with diet alone.

Have you considered using Magnesium or do you currently use it? I personally love to use it to help with sleep and to help my body recover after workouts. Let me know about your experience with this mineral!

Resources:
- https://health.clevelandclinic.org/feeling-fatigued-could-it-be-magnesium-deficiency-and-if-so-what-to-do-about-it/
- https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/
- https://www.healthline.com/nutrition/magnesium-types
- https://health.clevelandclinic.org/7-things-you-probably-didnt-know-about-epsom-salt/
February 2, 2022