I’ve written about magnesium deficiency and how it relates to fibromyalgia in a previous column. I cited a study that found that women with fibromyalgia had significantly lower levels of minerals, including magnesium and iron, when compared with controls.
Some research suggests that magnesium supplementation might improve sleep quality and reduce pain in those with fibromyalgia.
Magnesium is involved in 300 biochemical processes in the body and is essential for maintaining normal nerve and muscle function. The mineral is present in many foods; good dietary sources include avocados, green leafy vegetables, nuts, seeds, legumes, and whole grains.
However, many of us are gluten-sensitive, so whole grains are out. While I think it’s best to obtain vitamins and minerals from the foods we eat, it is not always possible to get adequate amounts of nutrients, partly due to the depletion of minerals in our soil. Good, quality supplements can pick up the slack and fill in our nutritional gaps.
Many different types of magnesium supplements are available, including magnesium citrate, taurate, glycinate, chloride, and carbonate. Research has indicated some health benefits from supplementation. For example, a study of magnesium taurate suggested benefits for cardiovascular health.
Magnesium malate is a compound of magnesium and malic acid, and that combination showed potential benefits in fibromyalgia treatment in a 1995 study.
Magnesium malate was found to be the most bioavailable form of five different magnesium compounds in a 2019 study. I started taking this supplement recently to help with healing my gut issues. I also keep magnesium lotion on hand to treat sore and cramping muscles.
When taking supplements, it’s best to start with a low dose and gradually increase it to prevent diarrhea and other potential digestive upsets. Always consult your healthcare provider before taking any supplements or medication.
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Note: Fibromyalgia News Today is strictly a news and information website about the disease. It does not provide medical advice, diagnosis, or treatment. This content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this website. The opinions expressed in this column are not those of Fibromyalgia News Today, or its parent company, BioNews Services, and are intended to spark discussion about issues pertaining to fibromyalgia.
Can you recommend a good Magnesium supplement
Being gluten sensitive does not mean “whole grains are out.” Brown rice, quinoa, and oats are all gluten free and good sources of magnesium.
Thank you Robin for the useful information. On all of my recent wellness appointments my magnesium level is always within the proper range. However I read an article (can’t remember where) about how lab tests results were not always accurate due how the results are configured. I’m not sure about the exact wording so I hope this makes sense to you. How do I know if I should increase my magnesium? I’m willing to try anything that doesn’t involve pharmaceuticals.
Margaret, I personally use Source Naturals magnesium malate, but do some research as to what might work best for you.
Lisa, yes those grains are good sources of magnesium, thanks for sharing!
Marsha, it’s really hard going by blood work alone. We have to know our bodies and research the things we feel will help us in our health journey.