Magnesium & Pelvic Health: The Essential Mineral You Might Be Missing

How Magnesium Supports the Body

We all know the American diet isn’t the greatest; especially due to the vast amounts of processed food items ingested, so magnesium deficiency is quite common nowadays. Magnesium deficiency can cause general weakness, numbness, nausea, seizures, and abnormal heart rates. Lack of magnesium can also affect general muscle health. If magnesium is deficient, calcium will increase causing excessive cramping in the muscles. This increases chances of muscle cramping and delayed onset of muscle soreness. Magnesium is considered to be “the natural calcium channel blocker”. Magnesium toxicity can also exist if someone is ingesting too much. This becomes much rarer than deficiency because the kidneys will usually excrete excess. If someone’s kidneys don’t work efficiently then there is a chance it won’t be metabolized and lead to toxicity. Toxicity can cause nausea, diarrhea, depression, muscle weakness, low blood pressure, and heart attacks.

Magnesium can be found in different foods and beverages which is an easy way to ingest the recommended amount daily. Magnesium is easily found in most food items but through research it has been shown that solid foods do not contain as much as it used to, and processed foods contain lesser amounts of magnesium. Magnesium can be easily incorporated into your diet through a variety of common and nutritious foods. Leafy green vegetables like spinach and kale are excellent sources, as are nuts and seeds, including almonds, cashews, and pumpkin seeds. Whole grains such as brown rice, quinoa, and oats, as well as legumes like beans and lentils, also provide a significant amount of magnesium. Additionally, foods like avocado, fatty fish (like salmon), and dark chocolate are delicious and magnesium-rich options. By simply including a variety of these foods in your daily meals, it becomes effortless to meet your magnesium needs without relying on supplements. Not only does this support overall health, but it also enhances the nutrient density of your diet in a natural and enjoyable way. Magnesium can also be found in antacids and laxatives to assist with indigestion.

Magnesium has been found to have a positive effect on pelvic health and general digestion. Every single effect is not primarily dependent on magnesium but because the nutrient plays such a vital role with bone, nerve, and organ function it will end up having an effect on the entire body’s function. If magnesium from diet isn’t enough, there are supplements that can be found in various pharmacies, online, and vitamin stores. It can be daunting to go into the pharmaceutical section of a store and see the array of magnesium’s without knowing which one to check out and purchase. I have had many patients come in and ask me questions on what the difference between magnesium’s are and which one is better than the other.

The goal of this blog is to educate you on magnesium in correlation to pelvic health and which one to take depending on what you are experiencing. Before starting any supplement, it’s essential to consult with a physician to ensure it is safe and appropriate for your individual health needs. Supplements, including vitamins, minerals, and herbal products, can interact with medications or pre-existing conditions, potentially leading to unwanted side effects or complications. A healthcare professional can help assess whether a supplement is necessary, guide you on proper dosage, and monitor for any adverse effects. By getting personalized advice from a doctor, you can avoid risks and make more informed decisions about your health and well-being.

Types of Magnesium

There are about 10 different forms of magnesium supplements one can take but I will be going over the ones that are specifically related to pelvic health. Magnesium citrate, glycinate, oxide, lactate, and L-threonate are most commonly recommended in pelvic floor physical therapy. All medications and supplements should be taken after discussing with your physician for safety purposes.

Magnesium glycinate has been known to be one of the most productive forms of supplement to take due to its highest absorption rates compared to citrate or oxide. Increasing absorption of the supplement means that more can be used in the body to deliver its purpose such as improving nerve, muscle, digestive health and more. This supplement combines magnesium with glycine, an amino acid, which will reduce digestive discomfort, stress, and anxiety. Oftentimes, the other forms of magnesium are not as effective with their absorption rates or can cause an “upset stomach,” however glycinate will be the gentlest with a sensitive digestive system. It’s a more viable option for a long-term digestive supplement to take due to its sensitive nature. Because this supplement has a high absorption rate, levels of magnesium in the body will increase and regulate GABA neurotransmitters. This will cause reduction of stress due to decreased cortisol levels, which can lead to better sleep.

Magnesium citrate combines magnesium with citrate acid (a salt) which allows for more magnesium absorption in the intestine. This supplement is known for its high absorption rate in the body. This form of magnesium is most commonly used for treating constipation. This supplement allows for water to be absorbed into the large intestine allowing stool to become softer and easily excrete through the body. Magnesium citrate is a gentler version of all the various types. Some common side effects of this supplement can cause an upset stomach, loose stools, dizziness, or sweating.

Magnesium oxide is a supplement that contains oxygen ions along with magnesium. The burning of oxygen has to occur and combine with magnesium in order to create this supplement. This supplement does not absorb as well as glycinate does. Oxide is not only a laxative substitute to assist with digestion but also to reduce headaches. Through various research articles it has shown to reduce migraines through the usage of magnesium oxide versus the placebo group.

Magnesium lactate is formed with magnesium and lactic acid. Incorporating this acid into the supplement makes it easy to digest and it is also highly absorbable. This form of magnesium assists with the overall benefits listed above but specifically helps to relax muscle tissue. This allows for smooth and skeletal muscles to do their work efficiently, such as in the pelvic floor. It can assist with indigestion, heartburn, and constipation as well.

Magnesium L-threonate combines magnesium with L-threonic acid. This is a newer magnesium supplement and therefore there is less research on this. This form of magnesium is known out of all of the other types to cross the blood-brain barrier, making it useful for cognitive function and nerve signaling. It will balance glutamate which allows for relaxation and reducing stress. Decreased stress and relaxation allows for pelvic floor muscles to relax. It supports brain plasticity and assists with preventing brain fog. It was found to improve memory through research results amongst a group of individuals. The supplement also assists with the general magnesium benefits.