12 Jan Protecting Zinc and Magnesium on Paleo Part II
Continuing on this week or focus is on preserving and raising our magnesium levels. In case you missed it here is part 1. To recap why magnesium is so important:
Issues of low magnesium:
• Constipation-magnesium acts as a stool softener.
• Low energy
• Reduced insulin sensitivity
• Risk for metabolic syndrome
• Poor memory
• Increased risk for osteoporosis
• Poor sleep and inability to control stress(1)
So as you can see magnesium is a big deal. It is also a mineral most people are deficient in and can cause a host of problems. So how do we increase it?
Increase magnesium through diet on the paleo program with (2):
Quinoa (modified paleo choice)
Magnesium Supplementation: like all supplements, magnesium supplements are not created equal. Magnesium also goes to different parts of the body, here is a breakdown courtesy of metaboliceffect.com.
Most of the time we use either straight Mg Glycinate (which is a very strong stool softener and can lead to loose stools when dosed too high) or a blend which is more preferable of dimagesium malate and magnesium lysinate here. Most people will need minimum 500 mg with the upward end being 2 grams (4). We usually recommend taking your magnesium about 30 minutes before bed as it helps with sleep and relaxation. Word of caution, while magnesium helps with sleep dramatically it can also give you some very vivid and in some cases violent dreams. The effect will calm over time, just FYI. Also if you wake up feeling a bit groggy, lower your magnesium slightly to reduce the hangover effect.
Side note: you should also take vitamin E around a 1/2 teaspoon which helps with the absorption of both zinc and magnesium. This is one of the best ones you will find.
3. W. Li, J. Yu, Y. Liu, X. Huang, N. Abumaria, Y. Zhu, X. Huang, W. Xiong, C. Ren, X.-G. Liu, D. Chui, G. Liu. Elevation of Brain Magnesium Prevents and Reverses Cognitive Deficits and Synaptic Loss in Alzheimer’s Disease Mouse Model. Journal of Neuroscience, 2013; 33 (19): 8423 DOI: 10.1523/JNEUROSCI.4610-12.2013