Magnesium Health Watch

Poor diet is one of the main reasons for mineral deficiencies in athletes.   When consumed with training, many people don’t pay enough attention to their dietary intake and increasing their nutrients based on activity level.     Magnesium is tied to energy activation in muscles, nerves and bloodflow.

This article makes one food recommendation for cyclists in need of magnesium that we’ve never seen discussed:

“Liquorice is a good source of magnesium, but choose the original black variety made from molasses rather than brightly coloured Allsorts. Liquorice can provide a dose of fast release carbohydrate and is a useful snack to carry on a ride. If you decide to take a magnesium supplement, choose the citrate form or magnesium chelated with amino acids. These are twice as well absorbed as magnesium carbonate or sulphate.”

Nutrition: Magnesium The Magic Mineral – BikeRadar.

While we come across lots of studies on the health benefits of magnesium and magnesium supplements, we appreciate coming across people’s individual experiences with the products, particularly when they aren’t trying desperately to sell you something.  The writer seems to have found some success with magnesium supplements, which she originally took for insomnia and constipation issues.

The article provides a first-hand experience with several magnesium citrate supplements including Natural Calm, Bluebonnet-Liquid Calcium Magnesium Citrate, LifeTime Liquid Cal-Mag Citrate, as well as several other products.  The review includes information on flavors, formulations, advantages and disadvantages of particular magnesium supplements.

“I recommend the Natural Calm with the calcium since you should take calcium with magnesium. I also like that this product has boron in it since that was also recommended to me along with Vitamin D3. I like to show my three year old that it fizzes like a science experiment and I like that it is sweetened with Stevia and  prepared like a warm tea. I also prefer the lemon flavor to the lemon raspberry and haven’t sampled the plain or orange flavors. I also recommend starting with one teaspoon and increasing until you get your desired results. If stomach or intestinal cramping occurs in the morning it simply means too much was taken and the amount should be slightly decreased.  I found this to be momentarily uncomfortable but was nothing serious and a common side effect. The cost can be around $14-$24 depending on the size of the product and where you purchase. I think the larger size is 16oz and will last for about 3 months. There are also kid friendly formulas and one for pregnancy as well.”

CALM and other magnesium supplements « Viva Sano Canti.

Studies are showing that magnesium supplements are linked to migraine prevention.  For some migraine sufferers, a daily dose of magnesium can help with attacks.  You can start with eating magnesium-rich foods.  Otherwise, oral supplements or an IV injection of magnesium sulfate can help .

“The headaches and accompanying symptoms can be triggered by a number of factors, including stress, fatigue, food sensitivities and environmental allergies. Although triggers can vary from person to person, a growing body of scientific evidence suggests that many migraine sufferers have one thing in common — relatively low levels of the mineral magnesium.

For these individuals, a daily dose of magnesium can help reduce the frequency, severity and duration of migraine attacks. The results of numerous studies support the daily use of supplemental magnesium for the prevention of migraine headaches.

In one such study, German researchers evaluated the effects of oral magnesium on 81 adult migraine sufferers.

Half the subjects received 600 milligrams magnesium citrate daily for 12 weeks, while the other half received placebo pills.

During the final four weeks of the study, the frequency of migraine attacks was reduced by 41.6 percent in the patients who received supplemental magnesium, compared to a 15.8 percent reduction in the placebo group.”

Your Health: Magnesium Helps Prevent Migraines.

The Nutrition Examiner offers suggestions for eliminating blackheads and clearing pores, mentioning milk of magnesia and magnesium citrate powder such as Natural calm. (more…)

The 6/12/09 Sacramento Nutrition Examiner gives some helpful insight on the best forms of magnesium citrate supplements:

“Natural Calm magnesium citrate powder often is recommended for general use. You put it in hot water. It fizzes and tastes like lemonade with no added sugar. Mix it with fruit juice, and it bubbles like champagne. But how do you choose the right type of magnesium for your own needs? Here’s the information you’ll need.

If you want a sweet lemonade or citrus-like taste rather than the taste of lemon juice in hot water, put a half scoop (2.5 grams) of d-Ribose, that tastes like sugar in a glass of water and add a tablespoon or less of magnesium citrate powder. You’ll get a wonderful sweet taste of lemonade in that beverage…”

“You want a soluble magnesium that your body can absorb. And you want the amount of ionic magnesium or elemental magnesium that the supplement is actually releasing. You want the type of magnesium that can be dissolved in water…”