This article was made possible by the support of Sunday Natural*. By clicking on the links included, Sunday can see that they come from this article. I have been a customer of Sunday for a long time for selected food supplements such as magnesium.

Magnesium is an important mineral that the body needs to stay healthy. Those who eat a diet low in magnesium risk low testosterone levels, which can lead to low and irritable moods in women, especially during the menopause. Eating magnesium-rich foods or taking magnesium supplements can help to make us less susceptible to negative moods and regulate the nervous system. In women, testosterone is very important for fat metabolism, mood, energy and libido, among other things. During the ageing process, testosterone levels fall naturally along with other hormones.

 

Magnesium can also help with restless sleep and sleepless nights by regulating the neurotransmitters in the brain and calming the nervous system so that it can prepare for sleep. Magnesium also works with the naturally produced hormone melatonin to regulate the internal clock and sleep-wake cycle. Melatonin levels naturally decrease with age and are particularly low at night. It is therefore important to take a closer look at the changes in circadian rhythms that occur around midlife. During perimenopause, melatonin levels begin to naturally decline, so increasing magnesium intake during this time can be particularly beneficial.

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A diet rich in magnesium, with plenty of seeds and nuts, or supplementing with magnesium as a dietary supplement if necessary, is essential for the body to convert digested food into the energy it needs to keep going throughout the day. Without adequate magnesium levels, nutrients ingested with food cannot be converted into energy, leaving you feeling tired and sluggish.

According to the DGE, sources of magnesium are

“Kernels and seeds such as almonds, sunflower and pumpkin seeds, as well as linseed and sesame have a high magnesium content. Wholemeal cereal products also have a high magnesium content. Cocoa powder and dark chocolate also contain high amounts of magnesium.

Other sources of magnesium are pulses (e.g. kidney beans, lentils, peas), green leafy vegetables (e.g. chard, spinach leaves), fish (e.g. cod-like fish) and seafood (e.g. prawns).”

I can highly recommend the article by the DGE – the German Nutrition Society – as an independent source, even if it does not consider the additional administration of magnesium to be necessary, and instead mentions tips on how to meet your daily requirement through food and mineral water alone.

From the frequency of feedback from participants in Body Reset courses who complain of cramps and tiredness, we deduce an increased requirement under Body Reset.

Symptoms of low magnesium levels include muscle weakness and cramps, which can pose a risk of injury. Magnesium also helps to transport blood sugar to the muscles and break down the lactic acid that can build up after exercise, making the body sore and uncomfortable. This is one of the reasons why athletes increase their magnesium intake before and after exercise to ensure that this vital mineral optimises performance and recovery. Muscle cramps and tension are also common during the menopause. Magnesium helps the muscles to relax and can therefore reduce the occurrence of cramps.

As magnesium plays a role in so many metabolic processes, it is quite possible that a magnesium deficiency can affect both type 2 diabetes and cardiovascular disease. Magnesium can regulate blood pressure and reduce the risk of heart disease, which increases after the menopause.

Prevention of osteoporosis, a decrease in bone density, is particularly important for menopausal women due to the decrease in oestrogen. However, when it comes to bone health, many people go straight for calcium – after all, 99% of the calcium in the body is stored in the bones! But magnesium is also involved in bone health and can help to support bone density. It helps convert vitamin D into its active form, which contributes to calcium absorption in the body. Since almost half of the magnesium in the body is found in the bones, it is essential for optimal bone health that it is part of the diet and/or daily supplementation.

Magnesium intake is important, but with so many different types of magnesium, it's easy to lose track. Which one is exactly right for me?

Magnesium is available in various forms, which are absorbed and have different effects. The most important are:

1. Magnesium glycinate – for relaxation and well-being

Magnesium glycinate is an easily absorbed form of magnesium that is combined with the relaxing amino acid glycine. It is particularly helpful for anxiety, sleep problems and relaxation and is ideal for taking in the evening before going to bed. It is particularly gentle on the stomach and well tolerated. This form can even be taken in a double dose in times of stress.

This is the magnesium preparation that I take myself.

2. Magnesium malate – for energy and pain relief

Magnesium malate promotes energy production (citrate cycle) in the cells and can be helpful for fibromyalgia and chronic fatigue. It is good for the nerves and the acid-base balance. This makes it a good choice if menopausal fatigue is a problem. It also binds toxic metals and supports liver detoxification.

3. Magnesium taurate – for heart and circulation

Magnesium taurate, bound to the amino acid taurine, promotes blood circulation and has positive effects on the entire body. It specifically helps with tiredness and exhaustion and energises the nerves, muscles and psyche.

4. Magnesium chloride – for electrolyte balance, pain relief and relaxation

Magnesium chloride can also be used externally and helps with anxiety, pain and sleep problems and balances electrolyte levels.

5. Magnesium citrate – for constipation and travelling

Magnesium citrate has a laxative effect and is useful for constipation and during long journeys, e.g. on flights. It is a special form of magnesium that is easily absorbed by the body for muscles (athletes), acid-base balance and energy metabolism.

6. Magnesium lactate – for sensitive stomachs and for the electrolyte balance

Magnesium lactate is characterised by its high bioavailability and is gentle on the gastrointestinal tract. It plays an important role in energy production, supports heart health, promotes muscle relaxation, contributes to bone health and helps to reduce stress.

7. One of everything please

If you want to combine all the benefits of the different forms of magnesium, you can also choose a combination preparation. For example, the Magnesium Complex 9 Ultra from Sunday Natural

It consists of nine selected forms of magnesium (magnesium citrate, magnesium malate, magnesium gluconate, magnesium ascorbate, magnesium taurate, magnesium glycinate, magnesium lysinate and magnesium lactate).

Our recommendations are based on individual needs and preferences. You should always be aware that magnesium is an essential nutrient and has a significant impact on your health. To ensure that you choose the right form for you, you should always consult a doctor or alternative practitioner.