People often ask me about using supplements as part of their pain management plans. I figured I should share what I know so you can make choices with your doctor on if supplementation is right for you. Fair warning, this is another one of those topics that rely on anecdotal evidence and is still being researched. In this blog post, we’ll explore the different types of magnesium, the warning signs of deficiency, a list of magnesium-rich foods, and how it can help manage chronic pain. Let’s start this journey to better understand why magnesium matters!
What is magnesium?
More than 300 chemical reactions in the body need magnesium to happen! Holy cow! Muscles need this mineral to contract; nerves need it to send and receive messages. It keeps your heart beating steadily and your immune system strong. Magnesium helps the body to use and store energy, regulate calcium levels, create new proteins, and relax the muscles. It can even help reduce the symptoms of chronic pain. Not getting enough magnesium in your diet can lead to fatigue, nausea, headaches, and weakness.
The connection between magnesium and chronic pain
Warning: science talk ahead! Magnesium plays an important role in regulating the production of neurotransmitters and hormones that play a part in managing chronic pain. Studies have suggested that magnesium supplementation can help reduce symptoms of chronic pain including headaches, muscle pain, and joint pain. Secondly, also helps reduce inflammation, a primary cause of chronic pain, by inhibiting the activity of pro-inflammatory cytokines. ( Also associated with Long -Covid.) Maybe the best news about it, is that it can help with constipation! Lastly, research has shown that people with chronic pain have lower levels of magnesium than people without chronic pain, making it essential for those suffering from chronic pain to ensure their diets are rich in this important mineral.
Different types of magnesium
Magnesium is an essential mineral with a wide variety of roles within the body. There are various types of magnesium and each type has its own unique benefits.
- Citrate is the most bioavailable form and is great for promoting healthy digestion and balancing blood sugar levels.
- Glycinate is great for promoting relaxation and calming the nervous system, which can help reduce symptoms of chronic pain.
- Threonate is one of the best sources for promoting brain health and improving cognition.
- Oxide is often used for boosting energy levels and it’s also beneficial for reducing constipation and restoring bowel regularity.
- Chloride is great for supporting heart health, providing antioxidant protection, and encouraging healthy skin.
Warning signs of deficiency
Common warning signs of magnesium deficiency include:
fatigue
muscle cramps
twitching
loss of appetite
headaches
insomnia
poor memory
constipation
In severe cases, people may experience depression, chronic pain, and seizures. A variety of diagnoses connect to those symptoms. A variety of diagnoses connect to those symptoms, so use caution in jumping to conclusions.
If you’re concerned that you may be deficient in magnesium, speak with your doctor about being tested.
A list of Mg rich foods
Trying to figure out if you eat enough foods rich in magnesium? Take a look at this list.
Leafy Greens: Spinach, kale, and other greens
Nuts and Seeds: almonds, cashews, pine nuts, sunflower seeds, pumpkin seeds, and flaxseed.
Legumes: Black beans, kidney beans, lentils, and chickpeas
Whole Grains: Whole grains like oats, quinoa, brown rice, and barley
Avocados:
Bananas: A medium banana contains 8% of the daily recommended value.
Dark Chocolate: Woooot! – you can satisfy your sweet tooth and get a boost by eating dark chocolate!
Fish: Mackerel, salmon, halibut, and cod
Conclusion
I hope this post helps you understand the role of magnesium and the various versions of it and how it supports various systems in our body. To reiterate, the science of supplementing isn’t very strong. I liked this Harvard Medical article as a balance to the endless amount of information that makes it sound like magnesium heals all. If it sounds like snake oil and an easy fix, it probably is. However, it was amazing to me how many things magnesium does support in our bodies. Maybe my cashew and avocado cravings are supporting me! What do you think?
