We cover all the benefits of magnesium and why it's so important to supplement with magnesium.
Magnesium is the second most abundant electrolyte inside of our cells, and involved in over 600 biochemical reactions - we’ll explain the top reasons we use it in clinic!

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We consider magnesium to be one of the ‘forgotten’ electrolytes - while it’s incredibly important in the body and why it's frequently overlooked as in sports drinks and many electrolyte formulas, which is unfortunate.

We use magnesium for two main reasons in our athletes in clinic:

For a gentle muscle relaxer - Magnesium antagonizes the actions of calcium in the muscles. Calcium binds to proteins which generate a contraction, or tightening of the muscle. Magnesium will compete with calcium, ‘blocking’ it from working in the muscle. If you’re deficient in magnesium, your muscle may contract too much resulting in spasms or cramps.
For calming the mind (for anxiety and sleep) - Stress hormones (catecholamines and corticosteroids) will enhance a shift of magnesium from inside the cells to outside of them, leading to increased urinary excretion and of course low mag levels in the blood as well. In turn, low blood mag increases the release of stress associated hormones (catecholamines and corticosteroids) in response to stress and leads to a viscous cycle of reduced stress resistance and further magnesium depletion.

The second way that magnesium calms the mind is by binding to GABA (gamma-aminobutyric acid) receptors in the brain – GABA is an inhibitory neurotransmitter that slows things down in the nervous system. This is where the sleep and relaxation-enhancing effects come from. A lot of people find that just by taking a small amount of magnesium at bedtime ensures a good night’s sleep.

Magnesium is also extremely useful for several other conditions and symptoms like:
Insomnia
Stress
Constipation
Migraines
Asthma
High blood pressure
Menstrual cramps
Depression
Irregular heart beats
improves blood sugar control in type II diabetes.

We like to use Magnesium Citramate which provides a mixture of the two of the best absorbed forms of magnesium, citrate and malate in a 1:1 ratio for enhanced absorption.

Too much magnesium will lead to diarrhea. This is the first sign of overdose!

Muscles will absorb magnesium a bit more efficiently when taken with some vitamin B6. Magnesium to B6 in a 10:1 ratio (300mg to 30 mg pyridoxine)



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Disclaimer:
Dr. Jason Barker received his Doctorate of Naturopathic Medicine from Southwest College of Naturopathic Medicine in 2001. His use of “doctor” or “Dr.” in relation to himself solely refers to that degree. He is registered in Colorado where he maintains an active practice.
This content is strictly the opinion of Dr. Jason Barker and is for informational and educational purposes only. It is not intended to provide medical advice or to take the place of medical advice or treatment from your personal physician. This video does not create a doctor-patient relationship between Dr. Barker and you. All viewers of this content are advised to consult their doctors or qualified health professionals regarding specific health questions. Neither Dr. Barker nor The Natural Athlete’s Clinic takes responsibility for possible health consequences of any person or persons reading or following the information in this educational content. All viewers of this content, especially those taking prescription or over-the-counter medications, should consult their physicians and obtain a medical exam, diagnosis, and recommendation before beginning any nutrition, supplement or lifestyle program.
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