Magnesium rich foods include
- Green leafy vegetables such as spinach
- Nuts and seeds
- Beans and legumes
- Fish such as salmon and tuna
- Bananas
- Avocados
- Low fat yoghurt
Due to the easy availability of refined and processed foods, chronic diseases, medications and decreases in food crop magnesium contents, the vast majority of people in modern societies are at risk for magnesium deficiency. Certain individuals will need to supplement with magnesium in order to prevent suboptimal magnesium deficiency, especially if trying to obtain an optimal magnesium status to prevent chronic disease.(1)
How long it will take for magnesium to work depends on the reason you are using it and how well the form of magnesium is being absorbed. Hence why magnesium glycinate is our preferred form of magnesium. Studies have shown improvements in depression and anxiety after 2 weeks, enhanced sleep after 8 weeks and a reduction in migraines after 12 weeks. Improvements in acute conditions such as muscle spasms and helping muscle recovery can be seen around 6 weeks (2)
(4) https://www.healthline.com/nutrition/best-time-to-take-magnesium#timing
Studies have shown that magnesium supplementation can improve subjective measures of insomnia such as sleep efficiency, sleep time and the length of time it takes to fall asleep
(1) Without question the best magnesium supplement to help with a quality sleep is magnesium glycinate. In this case, the magnesium is combined with an amino acid called glycine. Glycine works alongside many neurotransmitters (chemicals in your brain), like GABA, to promote feelings of calm. Glycine may also improve sleep quality and promote a healthy circadian rhythm (2)
The Vitaceuticals Sleep Well Combo can improve sleep efficiency issues.
Research is ongoing about the benefits of magnesium supplements for leg cramps but some studies (1) show that supplementing with 300mg per day in adults can reduce the frequency and severity . That would be equivalent to 3 Magzorb capsules or 1.5 scoops of Magzorb Powder due to the high absorption of magnesium glycinate. A comparison of other magnesium supplements on the market shows you would need up to 8 tablets to get the same amount of elemental magnesium (2).
(3) https://pubmed.ncbi.nlm.nih.gov/12011773/
(2) https://www.blackmores.com.au/products/magmin?gclid=CjwKCAjwzOqKBhAWEiwArQGwaFPDzcvJKvlP3HiTxMRtpsTI8fw1t8wEhnhktWn8bAm6cikl nJxkqRoCofQQAvD_BwE
Magnesium can be taken in both capsule and powder form.
Magzorb is available in both capsule and powder form to cater to individual needs. The vegan and gluten free capsules include a fixed amount of 100mg of elemental magnesium per capsule at a recommended dose of 2 capsules per day and are ideal for daily supplementation.
The sugar free, orange flavoured powder contains 200mg elemental magnesium per scoop and allows a more individualised dose, making it suitable for children from the age of 4 as well as adults who need a higher amount of magnesium due to intense muscle building.
Mix powder with 100ml of water or Juice.
Children 4yrs – 8yrs: 1/2 scoop per day
Children 9yrs – 13yrs: 1 scoop per day
Children 14yrs – 18yrs: 1-2 scoops per day
Adults 1 -2 scoops per day or as directed by your healthcare professional.
Magnesium can be taken at any time of the day but consistency is very important so taking it at the same time each day can help you remember when to take it.
A magnesium supplement is necessary when not enough magnesium is consumed in your diet because magnesium is a macro nutrient which is needed in large amounts for many of the bodies processes including muscle and nerve function as well as regulating blood pressure and blood sugar. The recommended daily intake of Magnesium is 300-400mg for adults and 80 -200mg for children (1).
Signs of not getting enough magnesium can include (2)
- Muscle spasms and weakness
- Pins and needles
- Eyelid twitching
- Abnormal heart rhythms
And can lead to the following health problems (2)
- high blood pressure and heart disease
- diabetes
- osteoporosis
- migraine headaches
(1) https://www.nrv.gov.au/nutrients/magnesium
(2) https://www.healthline.com/nutrition/10-proven-magnesium-benefits#TOC_TITLE_HDR_5
- MAGZORB is a TGA approved product manufactured in Australia by Australian owned company, Vitaceuticals.
- Vitaceuticals was founded by a team of pharmacists and a nutritionist who specialise in compounding high quality vitamins and medications for specialist Doctors.
- MAGZORB is high strength magnesium glycinate (500mg equivalent to 100mg magnesium), an organic and chelated form of magnesium, making it easier to absorb.
- MAGZORB is available in vegan and gluten free capsules and sugar free light orange flavoured powder
Magnesium supplements contain magnesium attached to different salts or amino acids which affect their absorption and tolerability. Forms of magnesium include:
- magnesium glycinate
- magnesium citrate
- magnesium chloride
- magnesium sulfate
- magnesium oxide
- magnesium malate
Studies have shown that magnesium glycinate and citrate are absorbed better than magnesium oxide or sulphate. However, magnesium citrate is not always tolerated as it has been found to cause diarrhoea. Magnesium glycinate is the preferred form of magnesium due to its superior absorption and is less likely to have a laxative effect. It is readily available to assist in muscle recovery and preventing muscle cramps.Because it is bound to the amino acid glycine, it has a calming effect and can be used for stress relief, insomnia, anxiety, and more.
