Magnesium is an incredible mineral that can support our physical, mental and menstrual health in many ways, which is why you’ll find it in so many of our period health supplements. Whilst the list of benefits is long, there are a few things you should know before bringing it into your wellness routine, which is why we chatted with nutritionist Charlotte Faure-Green to get the inside scoop on the magic of magnesium. 

Key Takeaways

• Magnesium is a multi-functional mineral that can help everything from our digestion and energy levels to sleep and mental health 
• There are also huge benefits for your menstrual health - from relieving cramps to reducing bloating
• Different types of magnesium can have different effects on the body, so it's important to know you are taking the right one for your body and your symptoms 
  
  
  
  

Charlotte Faure-Green

BANT registered Nutritionist

Charlotte, why are you such a fan of magnesium?

Magnesium is an essential mineral that plays a crucial role in over 300 enzymatic reactions in the body. I don’t think there is a more hardworking nutrient for our bodies - it’s the Queen of Minerals.! 

Magnesium supports muscle function, nervous system regulation, blood sugar control, and energy production. It's also fantastic for promoting relaxation and reducing anxiety, which is why I often prescribe it for better sleep and stress relief. Additionally, magnesium helps with bone health, and cardiovascular function, and can be used to prevent, or alleviate, migraines.

Can you explain just a few of the ways magnesium can help our menstrual health?

Some studies have indicated that magnesium is a great supplement for PMS. It may help relieve some of the mental health symptoms associated with our cycle, like anxiety and low mood, due to its role in the regulation of serotonin, and other neurotransmitters. Some research shows that it may calm the nervous system and manage the impact of hormonal fluctuations on our bodies. Due to magnesium’s part in smooth muscle contraction, it has been shown that taking it daily can potentially help to limit the severity of period pain and cramping, by relaxing the muscle of the uterus and reducing those annoying prostaglandins that trigger period pain! 

What are the different types of magnesium and why is it important we know the difference?

In clinic, I often recommend three specific types of magnesium tailored to clients' needs. 

• Magnesium Glycinate
• Magnesium Citrate 
• Magnesium Malate 

Magnesium glycinate is my top choice for promoting sleep (taken at night) and alleviating anxiety, thanks to glycine's natural calming effects. For clients dealing with constipation, I suggest magnesium citrate for its effectiveness in stimulating bowel movements on a short-term basis - magnesium oxide can also help get these moving in this area! Magnesium malate is ideal for boosting energy and enhancing exercise performance when taken in the morning. While each type provides unique benefits due to their shared magnesium component, if I had to choose just one, magnesium glycinate would be my top pick and all-rounder.

What are your thoughts on topical magnesium vs ingesting it?

Topical magnesium, such as magnesium oil, lotions or - everyone’s favourite - Epsom baths, are a good addition to oral supplements. When magnesium is applied directly to the skin and absorbed through the tissues, it can be beneficial for targeting specific areas of muscle soreness or cramps. Some people find it a good option if they experience digestive issues with oral supplements. 

However, the scientific evidence on the efficacy of topical magnesium is still limited compared to ingesting it. Ingested magnesium is generally more reliable for overall systemic benefits and specific dosing, but topical applications can be a useful complement, especially for localised relief! 

Are there any other considerations we should have when taking magnesium?

Definitely. Firstly, it's possible to take too much magnesium, particularly from supplements, leading to diarrhoea, nausea, and abdominal cramps. In extreme cases, excessive intake can cause serious health issues like irregular heartbeat and low blood pressure. Certain individuals, such as those with kidney problems, should be cautious with magnesium supplements as their bodies may struggle to process it. If you have any concerns, it’s always best to consult a healthcare professional before starting any supplement regimen to ensure it's safe and appropriate for your specific needs.

Bio: Charlotte Faure Green is a BANT Registered Nutritionist, speaker, writer, and brand nutritional advisor. She provides one-to-one expert guidance both online and in person at her Brighton clinic. She helps stressed bodies and minds regain balance through real-world sustainable changes - her approach is “science but with a cuddle”. You can find her on Instagram @charlottefauregreennutrition or contact her through her website at charlottefauregreen.com.