Sujata Martin, MS OT
The Role of Magnesium in Our Health
Our bodies require a variety of minerals that are naturally found in the foods we eat. Each of these minerals plays a vital role in supporting our organs and nervous system, ensuring they function smoothly. Magnesium, the fourth most abundant mineral in the body, is essential for maintaining healthy muscle and nerve function, promoting a balanced heart rhythm and blood pressure, and bolstering the immune system.
Research shows that about 75% of adults in the U.S. are magnesium deficient, meaning many people aren’t getting enough magnesium through their diets. While this deficiency may not seem alarming at first glance, magnesium plays a critical role in enhancing overall health and wellness. It helps alleviate urinary frequency, reduce constipation, and ease muscle tension and spasms, including those affecting the pelvic floor.
Low magnesium levels are also associated with increased stress, sleep disturbances, headaches, and fatigue. Adding magnesium to your daily routine can help improve both physical and mental health for many individuals. Dietary fiber, another key element of pelvic health, also plays a significant role, which you can learn more about here.
At Pelvic Soul, Sujata Martin, our pelvic floor specialist, often encourages patients to discuss magnesium supplementation with their healthcare providers. This is especially important for those who are pregnant or dealing with cardiac arrhythmias or neurological conditions.
How to Achieve Sufficient Magnesium Intake
Magnesium is best absorbed from food sources rather than supplements. Foods rich in magnesium include green leafy vegetables, yogurt, dried beans, and nuts. If you feel the need to take magnesium supplements, be sure to consult with your healthcare provider, especially if you have a cardiac condition or are pregnant.
Diets high in sugar and carbohydrates can impair magnesium absorption in the intestines. It’s also wise to limit highly processed foods, as they often strip away essential nutrients and minerals.
For optimal physical and mental health, most individuals require a variety of magnesium forms. The best approach is a diet rich in a wide range of fruits, vegetables, beans, and lentils. Alternatively, a combination magnesium supplement containing multiple forms of magnesium may also provide benefits.
Different Types of Magnesium and Their Impact on Pelvic Health
Magnesium comes in several different forms, each offering unique benefits for pelvic health. Below, we highlight the key pelvic health advantages of a few common magnesium compounds.
- Magnesium Citrate → Constipation
Magnesium Citrate is effective in alleviating constipation and reducing the strain associated with bowel movements. It works by softening stool and promoting more frequent bathroom visits, as it relaxes the muscles in the intestines and draws additional water into the colon. This helps make bowel movements smoother, more regular, and much more comfortable.
- Magnesium Lactate → Improves Digestive Health & Constipation
Magnesium Lactate is formed when magnesium combines with lactic acid, and it plays a key role in enhancing digestive health by supporting nutrient absorption. An inefficient digestive system, marked by frequent diarrhea or constipation, can weaken and disrupt the coordination of your pelvic floor muscles.
Moreover, poor nutrient absorption caused by bloating, gas, and constipation can negatively impact metabolism, potentially leading to weight gain and a lower quality of life. This can also reduce muscle elasticity, hinder recovery, and increase muscle tension.
- Magnesium Glycinate → Anxiety & Sleep
Chronic pelvic floor dysfunction can contribute to anxiety and depression, and these mental health conditions are often linked to pelvic health issues. Magnesium Glycinate has been shown to positively impact mood and stress levels by regulating cortisol, the body’s primary stress hormone. This helps alleviate feelings of stress and anxiety.
In addition, Glycine, the amino acid found in Magnesium Glycinate, is known to promote deep, restorative sleep. Better sleep not only supports mental well-being but also aids in the healing of pelvic floor muscles, enhancing overall recovery.
- Magnesium L-Theronate → Brain Function & Anxiety
Magnesium L-Threonate can be beneficial in managing anxiety by supporting brain function. This form of magnesium enhances the release of GABA (Gamma-aminobutyric acid), a calming neurotransmitter. When GABA is released, it helps block certain signals in the central nervous system, promoting a soothing, calming effect on the brain.
- Magnesium Oxide → Headache Relief
Magnesium Oxide is not as easily absorbed by the body as other forms of magnesium, but it has been shown to help reduce migraines and headaches. Research indicates that migraine headaches are prevalent in individuals with chronic pelvic pain, making magnesium oxide a potentially beneficial dietary supplement for managing these symptoms.
- Magnesium Malate → Muscle Relaxation & Chronic Pain Relief
Magnesium Malate combines the essential mineral magnesium with malic acid, which is known for boosting energy levels and enhancing nerve and muscle function to alleviate pain. Magnesium Malate helps relax smooth muscle tissues, reducing the frequency and intensity of bladder contractions. It can also ease tension in tight pelvic floor muscles, potentially improving pelvic pain conditions.
- Magnesium Sulfate → Muscle Relaxation
Magnesium Sulfate, commonly known as Epsom Salt, is a combination of magnesium, sulfur, and oxygen. It plays a key role in muscle relaxation, as studies have shown that absorbing Epsom salt can effectively reduce muscle tension. This can also help alleviate urinary frequency by relaxing tight pelvic floor muscles. Epsom salt baths are often recommended for individuals experiencing widespread muscle tension, particularly those dealing with chronic pain conditions like fibromyalgia, chronic fatigue syndrome, or pelvic pain.
We hope this article is helpful is helping you understand which type of Magnesium is best suited for your needs. You can share this helpful article with your friends on social media, or with a loved one by email using the buttons below. Stay connected for more helpful pelvic health info!
6 Responses
I’m confused because there are so many magnesium’s for over active bladder for women, which is the best magnesium? Help
Hi Marie, I understand your confusion – there are so many types and brands out there. Please check with your doctor or medical care provider before starting any new supplements, as they may interact with existing medications.
For those with overactive bladder, Mg Malate typically works well You can also look into a brand called “Magnesium Breakthrough” which combines 4 different types of Mg to provide well rounded support.
I hope this helps! Do reach out via the comments, or for a virtual consultation if you need further assistance with your pelvic health needs. Best wishes!
What type of magnesium works well (in general) with chronic IC?
Hi Susan, Typically Mg Malate is recommended for IC, but any supplements added to your regimen should be pre-approved by your medical care provider. Mg Malate relaxes smooth muscle tissues, and can be used to reduce the frequency and intensity of bladder contractions. It has also been shown to help with nerve pain symptoms.
I have rectal muscle spasms and pelvic pain that is seriously painful
So sorry to hear you’re experiencing this. Pelvic floor therapy is very effective for safely treating rectal muscle spasms. After checking with your medical provider, you can also do sitz baths with epsom salts for pain relief at home.
If you would like further assistance with dealing with your concerns, please reach out. We would be happy to help you virtually or in-person at our Tampa Bay office.
You can reach us here – https://pelvicsoul.com/contact/