Magnesium Challenge
BUILD A MAGNESIUM SUPPLEMENT HABIT
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INTRO
What is Magnesium?
Magnesium is an essential mineral that plays a crucial role in many of the body’s functions. A deficiency in magnesium can cause a wide range of symptoms and can have a significant impact on overall health.
Magnesium deficiency is relatively common and can have a significant impact on health, and symptoms of deficiency can include muscle weakness, cramps, fatigue, anxiety, irregular heartbeat and others.
Get on top of your magnesium levels by starting a magnesium challenge with some friends. Keep each other accountable and motivated to stick to this habit!
Health Benefits of Magnesium
Magnesium is an essential mineral that plays a key role in many physiological processes in the body. Some of the most important functions of magnesium include:
Maintaining healthy bones
Magnesium is necessary for the formation and maintenance of healthy bones. It helps the body to absorb and use calcium, which is essential for strong bones.
Producing energy
Magnesium plays a role in the production of energy in the body. It is involved in the metabolism of carbohydrates and the conversion of food into energy.
Supporting the immune system
Magnesium is important for the proper functioning of the immune system. It helps to prevent infection and inflammation, and may play a role in the prevention of certain types of cancer.
Helping to maintain a healthy heart
Magnesium helps to regulate the heart’s rhythm and blood pressure, which can reduce the risk of heart disease.
Foods Rich in Magnesium
As you’ve learned, magnesium is critical for healthy bodily function, including the maintenance of healthy bones, muscles, and nerves. Here are some common dietary sources of magnesium that you can begin incorporating into your diet.
Leafy green vegetables. Spinach, kale, collard greens, and Swiss chard are all rich in magnesium.
Dairy products. Milk, cheese, and yogurt are all good sources of magnesium.
Seafood. Salmon, halibut, and tuna are all good sources of magnesium.
Dark chocolate. Dark chocolate is a good source of magnesium, but it should be consumed in moderation due to its high calorie and fat content.
Whole grains. Whole wheat, brown rice, quinoa, and oatmeal are good sources of magnesium.
Nuts and seeds. Almonds, cashews, peanuts, pumpkin seeds, and sesame seeds are all high in magnesium.
Legumes. Black beans, kidney beans, and lentils are all good sources of magnesium.
Types of Magnesium
Diet
Magnesium is found in a variety of foods, including leafy green vegetables, nuts, seeds, whole grains, legumes, and fish. Eating a diet rich in these foods can help to increase your magnesium intake.
Topical applications
Magnesium oil or sprays, as well as transdermal magnesium lotions and gels can also be used to increase magnesium levels. When applied to the skin, magnesium can be absorbed directly into the bloodstream.
IV infusion
In some cases, magnesium can be administered through an IV, this is typically done in a medical setting, when there is a deficiency and oral or topical methods can’t correct the deficiency.
Supplements
Magnesium supplements come in various forms, such as tablets, capsules, powders and liquids. These supplements can provide a convenient way to increase your magnesium intake if you’re not getting enough from your diet.
Epsom salt bath
Epsom salt is a form of magnesium sulphate, a bath with it can be a good way to increase magnesium levels through the skin.
Fortified foods
Some types of food such as cereal, milk, and orange juice are fortified with vitamin D, this can be an alternative to supplement through oral routes, yet it’s not as concentrated and may require higher intake.
Best Time to Take Magnesium
The best time to take magnesium supplements can vary depending on your body and the specific supplement you’re using. Here are some general guidelines:
With a meal. Taking magnesium with a meal, especially one that includes fats, can help increase absorption and enhance utilization of the mineral.
Before bedtime. Magnesium can have a relaxing effect on the body and can help promote restful sleep. Taking it before bedtime can help improve sleep quality.
Spread throughout the day. Magnesium has a calming effect on the body, and spreading the dosage throughout the day can help to maintain consistent levels of the mineral in the body.
It’s worth noting that the form of magnesium supplement can also affect the timing of when it’s taken. For example, magnesium citrate and magnesium oxide are more likely to have a laxative effect and may be best taken with meals, while magnesium glycinate or magnesium l-threonate may be less likely to cause gastrointestinal side effects and can be taken anytime of the day.
It’s always best to consult with a healthcare professional before starting any supplement regimen to find out which form and dosage is best for you, and if there are any contraindications with any medication you are taking.
Starting a Magnesium Challenge
Building a habit takes time and patience, so don’t get discouraged if you don’t see results right away. Stick with these steps and you’ll start to see improvements over time.
1
Start small
Start with a low dosage and gradually increase it as you build up your tolerance.
2
Make it a part of your routine
Incorporate magnesium supplements into your daily routine, for example, by taking them at the same time each day, or with a meal.
3
Set a reminder
Use a reminder app or set an alarm on your phone to remind you to take your supplement.
4
Track your progress
Keep a record of your progress, such as the dosage you are taking, and how you feel before and after taking the supplement. This will help you to see how far you’ve come and to stay motivated.
5
Be consistent
It’s important to be consistent in your efforts to take your magnesium supplements. Even if you miss a day or two, don’t give up, just get back on track.
6
Seek support
Consult with your medical or naturopathic doctor or a nutritionist to get more personalized advice and support.
7
Be flexible
Remember that it may take time to find the best way to take magnesium supplements that works for you. Be open to trying different forms, and make adjustments as needed.
Magnesium Challenge Setbacks
You may encounter some setbacks when trying to create a new habit of supplementing with magnesium, but here are a few ways to overcome the most common ones.
Identify the cause. If you’re having trouble sticking to your magnesium supplement routine, try to identify the cause of the setback. Is it a busy schedule, forgetfulness, or lack of motivation? Once you know the cause, you can come up with a plan to overcome it.
Create a plan of action. Once you’ve identified the cause of your setback, create a plan of action to overcome it. For example, if you’re too busy to take your supplement during the day, try taking it before bedtime. If you’re forgetful, try setting reminders or placing the supplement bottle in a visible location.
Be flexible. Be open to trying different forms of magnesium supplements, and different timings for taking them. Some forms, such as magnesium glycinate or magnesium l-threonate, may be less likely to cause gastrointestinal side effects and can be taken anytime of the day.
Get back on track. If you miss a day or two of taking your supplement, don’t beat yourself up. Just get back on track as soon as you can. Remember, building a habit takes time and patience.
Buddy up! Sometimes, it can be helpful to have the support of others. Invite your friends and family members to join your magnesium challenge and keep each other motivated to meet your goals.
Magnesium FAQ’s
Magnesium is often recommended for muscle cramps, as it plays a crucial role in muscle function and can help to relax muscles. When it comes to choosing a magnesium supplement for muscle cramps, some forms may be more effective than others.
One of the most effective forms of magnesium for muscle cramps is magnesium glycinate. This form of magnesium is highly bioavailable, which means that the body can absorb and use it efficiently. It is also gentle on the stomach and is less likely to cause digestive upset than other forms of magnesium.
Another form of magnesium that may be beneficial for muscle cramps is magnesium citrate. This form of magnesium has a laxative effect, which can help to relieve constipation that may contribute to muscle cramps.
It is important to note that while magnesium supplementation can be helpful for relieving muscle cramps, it is not a substitute for medical treatment. If you experience persistent or severe muscle cramps, you should consult with your healthcare provider to determine the underlying cause and appropriate treatment plan.
The time it takes for magnesium to work for muscles can vary depending on the individual and the severity of their muscle issues. In general, magnesium supplements can start to work within a few days to a week.
However, it’s important to note that magnesium is not a quick fix for muscle issues. It’s best to take magnesium supplements as part of a long-term plan to improve overall muscle health. Regular intake of magnesium can help reduce muscle cramps, spasms, and soreness, but it may take several weeks or even months to notice a significant improvement.
It’s also important to note that magnesium alone may not be sufficient to treat muscle issues. It’s often recommended to combine magnesium supplementation with other lifestyle changes, such as regular exercise, hydration, and a healthy diet to support overall muscle health. If you have persistent or severe muscle issues, it’s always best to consult with a healthcare professional to determine the best course of action.
The amount of time it takes for magnesium to work for sleep can vary depending on several factors, such as the individual’s overall health, magnesium status, and dosage.
Some individuals may notice improvements in sleep quality and duration within a few days of taking magnesium, while others may need to take magnesium supplements for several weeks to notice significant changes.
It’s important to note that magnesium alone may not be sufficient for improving sleep quality, and other factors such as sleep hygiene, stress management, and lifestyle changes may also need to be addressed for optimal results.
Speak with a healthcare provider before starting magnesium supplementation or any other sleep aids, especially if you have any underlying health conditions or are taking medications that may interact with magnesium.
While magnesium is an essential mineral that plays a vital role in the body’s normal functioning, too much magnesium can cause side effects and may not be safe for pregnant women.
Your healthcare provider can help determine the appropriate amount of magnesium that you need based on your individual needs and medical history. They may also recommend certain types of magnesium supplements that are safe and effective for use during pregnancy.
It is also important to note that magnesium can interact with certain medications, so it is important to inform your healthcare provider of any other medications or supplements you are taking before starting magnesium supplementation during pregnancy.
Supporting Your Magnesium Challenge
There are several resources available to help you maintain a habit of magnesium supplementation. These include:
Reminder apps. There are various reminder apps available for download on smartphones, such as the MasterHealth app, that can be used to set reminders for taking your magnesium supplement at the same time each day.
Smart pill bottles. Smart pill bottles, such as MedMinder and PillPack, can be programmed to dispense pills at specific times and send reminders to your phone when it’s time to take them.
Magnesium tracking apps. The MasterHealth app can help you track your daily magnesium intake and show your progress over time.
Community. Starting or joining a magnesium challenge with MasterHealth can provide you with the motivation and accountability you need to stick to your supplement routine.
Health professional. Consulting with your doctor, naturopathic doctor, or a nutritionist can provide you with personalized advice and support. They can help you create a supplement plan that’s tailored to your individual needs and hold you accountable to it.
