Why is magnesium so good for you? | Magnesium supplement benefits
Dr. Raman Girotra, a psychiatrist with 20 years of experience, explains who is most prone to magnesium deficiency and how it can affect your body. He also covers the symptoms of magnesium deficiency and the key factors to consider when choosing the best magnesium supplement for your health.
0:00 – Introduction
0:49 – Who is more prone to magnesium deficiency?
1:54– What are the symptoms of magnesium deficiency?
3:12– What should be the checklist while buying a magnesium supplement?
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Not many people would think that magnesium could have a role in improving our sleep,
reducing anxiety and making us feel better.
Being a doctor, I've seen many people ask about different vitamins,
minerals, but nobody talks about magnesium.
Hi, I'm Dr. Raman Girotra, a psychiatrist based in Gurgaon,
and I have around 20 odd years of experience.
Today, we are going to talk about magnesium, a mineral which is not often talked about.
It's involved in more than 300 enzymatic reactions in our body
and we are going to discuss who are the people who can be deficient in this,
and what are the symptoms of the deficiency,
and what you should be looking for when you're buying magnesium supplements.
So, let's talk about who are the people who might be deficient in magnesium,
something which is universally available in most of the foods we have.
May it be peanuts or green leafy veg, dairy products, dark chocolate.
But still, people could be deficient.
In such a fast-paced lifestyle, people many a times miss their meals, go for fast food.
When people decide to go for a certain kind of a meal,
the focus usually is on that they should not end up putting on weight,
but they don't even realize that it could be missing on many vital nutrients
like vitamins, minerals, etc.
Then there are higher risk groups like diabetics who are poorly managed,
or people who are into more than social drinking,
maybe bordering on the line of alcohol use disorder,
who miss their meals many a times,
people who are unable to absorb magnesium because they have an underlying GI disorder,
or maybe they have a disease which is not making them
retain magnesium which has been rightfully absorbed.
And then certain medications are there which we use very commonly like antacids,
like PPIs.
They lead to malabsorption of magnesium.
So, how do we know that we could be deficient in magnesium?
We could be having physical as well as psychological manifestations.
Like feeling weak, fatigue, despite not putting enough effort,
having numbness in our hands and feet,
having tremors, having cramps at night, unable to focus.
Being a psychiatrist, I would like to focus
more on the psychological manifestations of deficiency of magnesium.
1. People tend to become anxious or jittery in situations where they would not otherwise.
2. They tend to feel low.
They don't feel happy from inside.
3. They have disrupted sleep.
They tend to take more time to fall asleep.
And the total sleep duration might be low.
4. They have a sense of fatigue or weakness which makes them not perform up to the potential.
And last, it does affect our cognitive abilities, especially intuitive ones.
Magnesium helps by regulating the production of neurotransmitters or chemicals
like serotonin in the brain.
And it does impact our gut-brain axis,
something which is very important in the role of our intuitive ability
and other cognitive abilities like motivation.
So when we have to choose magnesium supplements,
we need to be careful what we are going to choose.
There are many options available in the market,
but we should be going for the ones which ensure maximum bioavailability.
In my experience, few of them are noteworthy.
So I'm going to talk about only three of them.
First is magnesium bisglycinate.
Other than being highly bioavailable, it has glycine which itself promotes sleep.
Second is equamine magnesium citrate.
It has a natural laxative effect.
So if somebody has a problem of chronic constipation, it could be beneficial.
Third is magnesium threonate.
And there is promising research evidence that says that it's the most effective
preparation to enhance the concentration of magnesium in brain cells.
Whichever supplement you choose, make sure that it's enteric coated for slow release
so that it breaks down in the gut, not the stomach,
so that it can be effectively absorbed, ensuring maximum bioavailability.
Before you buy, you must ensure that the supplement is duly certified
by agencies like FDA, FSS, AI and GMP so that you can trust the quality of the product.
If you have any queries regarding what all I have discussed,
you can drop your questions in the comment box and we'll surely get back to you.