Where does magnesium come from, exactly? Magnesium is naturally found in plant and animal foods. In your body, “more than half of your magnesium is in your bones, one-fourth is in your muscles, and the rest is in fluids and tissues, such as the blood, heart, and kidneys,” says Elizabeth Somer, M.S., R.D.N., a dietitian based in Salem, OR and a medical advisory board member for Persona Nutrition. “The magnesium in bone acts not only to maintain its structure but also as a reservoir that can be used to ensure an adequate blood supply of the mineral to the rest of the body.” Magnesium supplements have been shown to be helpful for both acute and preventive headache treatment. They are also “simple, inexpensive, safe and a well-tolerated option,” according to some experts. It's also essential for muscle contraction and the normal functioning of the nervous system, including neurotransmission and contraction of the heart muscle. Read more about the benefits of magnesium, including key research insights around heart health. Benefits of magnesium

The NHS recommends that you get the magnesium you need through your diet. 3However, if you want to enjoy the ‘insurance’ of a mineral supplement or are more prone to magnesium deficiency we’ve got youcovered. If you struggle with PMS symptoms like anxiety, fatigue, cramps and headaches, then consider trying magnesium glycinate. It has been shown in some studies to help decrease release of prostaglandins, which can trigger inflammation, cramps and pain. Whilst magnesium can be taken at any time of day, some experts suggest taking it in the evening, due to the calming effect it has on the muscles and nervous system. Magnesium is essential for the healthy function of the nervous system, as well as helping reduce fatigue and support healthy bones, teeth and muscles Feeling tired for no reason can be a sign that something is not quite right in the body. If you feel fatigued after getting good sleep, exercising and eating well, it may be an indicator of a deficiency. 5

2. The best natural magnesium

Larsson SC, Orsini N, Wolk A. Dietary magnesium intake and risk of stroke: a meta-analysis of prospective studies 1, 2, 3, 4. Am J Clin Nutr. 2012;95(2):362-366. doi:10.3945/ajcn.111.022376 Next up, we have magnesium sulphate, but you’ll probably know this as Epsom salts! This is created by combining magnesium with sulphuric acid to form small, colourless crystals. These can be taken as either an oral supplement or in the bath as a transdermal supplement – aka absorbed through your skin. 18

Magnesium deficiency is one of the most common nutrient deficiencies in the world, which is why magnesium supplements can help some people. Benefits of taking magnesium glycinate include helping manage headaches, anxiety, insomnia, cramps and spasms, high blood pressure, and bone loss. A very serious allergic reaction to this drug is rare. However, get medical help right away if you notice any symptoms of a serious allergic reaction, including: rash, itching/swelling (especially of the face/ tongue/throat), severe dizziness, trouble breathing.It’s a form of magnesium. So, for instance, you can get magnesium sulphate, which is usually taken via injection or IV for extreme magnesium deficiencies. You can also soak in it, as this form of magnesium is used to make Epsom salts. 1 What can magnesium oxide do for you, then? While it’s not known for its use to help with magnesium deficiency, it is used to support with mild indigestion, heartburn and constipation. 7 Magnesium glycinate

Bone Health. It’s estimated that 60% of the body’s magnesium is stored in bones, making it a massive contributor to bone health [1] Magnesium. Harvard T.H. Chan School of Public Health. Accessed 5/13/2022. . The mineral also takes part in bone-building cell activity and calcium regulation through the parathyroid hormone, and is known to impact the concentration of vitamin D in the body, which also contributes to maintaining bone health. In some cases, a magnesium deficiency is thought to lead to an increased risk of osteoporosis. One double-blinded placebo-controlled clinical trial found that a combination of vitamin B6 and magnesium taken over the course of two menstrual cycles had the greatest effect on reducing the severity of PMS symptoms. The women who experienced the most improvements took 250 milligrams of magnesium plus 40 milligrams of vitamin B6 daily from the first day of their menstrual cycles to the start of the next cycle.Glycine magnesium is often used to support sleep issues and help with relaxation. 9,10 But it can also be used to help with the symptoms of PMS, memory function, muscle cramps and headaches. 11,12,13,14 Magnesium malate Magnesium is also known to support bone and dental health, with more than 70 per cent of the body's magnesium stores found in the bones and teeth. Together with glucosamine, a natural substance found in the connective tissue of our joints, this supplement gel contains a blend of other natural ingredients – including capsicum from chilli peppers, cooling eucalyptus oil, and pure oil of wintergreen for its soothing effects. Magnesium oxide