Magnificent Magnesium

Role of Magnesium

 

Magnesium is #12 on the Periodic Table and is a mineral that plays a role in many bodily functions. There are over 300 reactions in your body that depend on this vital mineral.

 

Magnesium Deficiency

It is estimated that 80% of individuals would benefit from magnesium supplementation. Magnesium is not checked on routine lab evaluations.  Common signs of possible magnesium deficiency are below:

Magnesium Sources

Dietary sources:

• dark leafy greens
• nuts
• seeds
• fish
• beans
• whole grains
• avocados
• yogurt
• bananas
• dried fruit
• dark chocolate

Magnesium supplements:

There are so many forms of magnesium salts used for repletion and supplementation.

• Magnesium Ascorbate
• Magnesium Aspartate
• Magnesium Bicarbonate
• Magnesium Carbonate
• Magnesium Chloride
• Magnesium Citrate
• Magnesium Fumarate
• Magnesium Gluconate
• Magnesium Glutamate
• Magnesium Glycinate
• Magnesium Hydroxide
• Magnesium Lactate
• Magnesium Lysinate
• Magnesium Malate
• Magnesium Orotate
• Magnesium Oxide

Which is best???  And to be honest until writing this blog I had never considered the differences.  In my research, I now recommend one of the following:

Magnesium Citrate–induces more gastrointestinal side effects for individuals that may suffer from constipation

Magnesium Glycinate–induces less gastrointestinal side effects for individuals that do not have any constipation issues

Magnesium Oxide–most available, affordable and side effect profile more neutral

 

Ann Riggs, DO

Patient-Driven Affordable Healthcare

 

 

 

 

**disclaimer:  noted misspellings/grammatical errors in graphics but felt graphics value outweighed the errors.

 

Tired, Foggy, and Numb?

Vitamin B12 deficiency May be Making you tired, foggy, and numb…

 

TIred?

Fatigue is one of the most common complaints I hear from my patients that unfortunately can be caused by many things. Vitamin B12 is one of those causes and it is quite common.  Vitamin B12 plays a crucial role in energy as it aides the conversion of our foods to energy for the body.

 

Foggy?

Patients often complain of difficulties focusing, forgetfulness, and just a general fuzziness.  Vitamin B12 helps in cognition with overall brain health. Deficiencies can also lead to general mood disorders, depression, and insomnia due to its role in production of certain natural brain chemicals.

 

Numb?

The classic presentation of B12 deficiency is a “stocking-glove distribution” of numbness.  The hands and feet are described as numb or tingling.   Vitamin B12 is utilized by the body in the maintenance and repair of the nervous system.

Other Symptoms?

• pale skin
• tongue changes–smooth, burning, or red
• heart palpitations
• shortness of breath
• diarrhea or constipation
• vision difficulties

Am I deficient?

If you have any of the above mentioned symptoms it is worth getting a simple blood test to evaluate your levels.

Risk Factors:

• age
• vegetarian/vegan
• medications that decrease absorption–classically antacid medications
• disease processes that affect absorption such as pancreatitis and inflammatory bowel diseases like Crohn’s Disease or Ulcerative Colitis
• gastric surgery for weight loss

Vitamin B12 Dietary Sources

The human body doesn’t make vitamin B12 so dietary sources are essential.  Common dietary sources:

• meat
• poultry
• seafood
• dairy
• eggs

Vitamin B12 Supplement Options

Vitamin B12 supplements come in pill form, sublingual tablets, nasal sprays, and injectables.  Many people can’t absorb vitamin B12 through the gut so nasal absorption, oral absorption, or injections are often preferred.

Vitamin B12 deficiency is easily detected and easily treated if you look for it…

 

Ann Riggs, DO

Patient-Driven Affordable Healthcare