I love magnesium - it has been my saviour from post exercise pain DOMS (Delayed Onset Muscle Soreness) and from PMT for years. I also use it in clinic for migraine headaches, cramping, women's health, energy, stress and anxiety, to encourage restful sleep and cardiovascular health.
So, what do I look for when choosing a magnesium supplement? Firstly what do you want it to do?
For cramps, DOMS, stress, cardiovascular health, headaches and migraines, women's health and for improved sleep the amino acid chelate and magnesium bisglycinate form is ideal. It is well absorbed and utilised in the body. I prefer using a powdered form as it is absorbed quickly, and if I'm having trouble sleeping just before bed.
Magnesium orotate, citrate, gluconate and lactate (soluble organic salts) are also a good forms of magnesium, but not quite as well absorbed as the amino acid chelate or bisglycinate.
Aim for at least 300mg magnesium per serve for a therapeutic dose.
If you are wanting a bowel cleanse look for magnesium oxide - an insoluble inorganic salt. This form of magnesium draws water into the bowl and the result is a lose bowel motion. Start slow with this one!
Another way to use magnesium is to apply it topically. This is especially effective for sore legs and restless legs, when taking the supplement internally isn't enough. My two favourite types are Ancient Minerals and Amazing Oils.
Foods high in magnesium are also on high rotation in my house. Some of these include roasted almonds, cashews and peanuts, spinach, black beans, edamame beans, kelp, brown rice, walnuts, cacao and avocado. Lucky for me I love chocolate, cashew and almond toasted granola in the morning :)