I felt really overwhelmed the first few times I searched for a magnesium supplement. After reading that supplementing with magnesium could make a huge difference, I set out to find the best form of magnesium for Hashimoto’s. I was especially interested in alleviating my body of a six year bout with chronic constipation along with restless sleep. There seemed to be at least ten different forms of magnesium on the market and the term bioavailability kept coming up which, at the time, meant nothing to me.
Benefits of Magnesium
Magnesium is essential for bone health. It aides with muscle relaxation, mood disorders, normalizing heart
rhythm, stomach regularity. It also plays an important role in a variety of other functions such as DNA replication,
metabolism, and protein synthesis.
We seem to be a society obsessed with calcium and many people supplement with calcium, even though we eat foods with plenty of it. Some studies have suggested that calcium does little to prevent osteoporosis. One study found that societies with high dairy/calcium intake have an increased risk of hip fractures. Really, the focus should be on magnesium, especially since nutrient depletion in our soil is rampant. Whats worse is that high amounts of calcium compete with magnesium in your body.
There are several forms of magnesium and their roles can be very beneficial for a variety of symptoms associated with Hashimoto’s Disease. Blood tests are not necessarily good indicators for determining a magnesium deficiency, which is prevalent. Read more on that here.
Magnesium from Food Sources
Dark Chocolate, avocados, nuts, dark leafy greens, legumes like lentils and chickpeas, whole grains, pumpkin seeds, tofu and some fatty fish are good sources of magnesium. Greens, fatty fish and avocados are your best bet if doing the Auto Immune Protocol.
Effects and Symptoms of Magnesium Deficiency
Low magnesium levels don’t usually cause symptoms right away. But over time, low levels can increase the risk of high blood pressure, type II diabetes, heart disease, and osteoporosis. Symptoms can include:
- Muscle Twitches and Cramps.
- Mental Disorders
- Fatigue and Muscle Weakness
- Irregular Heartbeat
Different forms of Magnesium
Best forms of Magnesium for Hashimoto’s Disease
Dosage and Best Forms:
Follow the directions on the bottle as dosage varies with form. The Recommended Dietary Allowance (RDA) for magnesium is 400 milligrams (mg) per day for men and 310 mg per day for women, though many experts say we can benefit from higher doses up to 1,000mg per day in total. Too high a dose of magnesium from supplements or medications can cause nausea, diarrhea and stomach cramping.
I personally have used both Magnesium Glycinate and Magnesium Citrate in my Hashimoto’s healing journey. They worked wonders for me.
Take with food and space your magnesium supplement at least 4 hours away from thyroid medication. Magnesium supplements can interact with some types of antibiotics and other medicines. Please check with your doctor or pharmacist if you’re considering magnesium supplementation.
Quality of Magnesium Supplements for People with Hashimoto’s Disease
Research any ingredient that you don’t recognize or that is different than what’s on the front of the bottle. Many times supplements have unnecessary additives. Low-quality supplements can be full of additives which block your body from absorbing the active ingredient, the nutrient you want. The additives can make you worse because if you have a sensitivity/allergy to something it contains.
You can get a feel for the quality by checking the ‘free from” information. You want it to be free from gluten, dairy, eggs, soy, GMOs, artificial colorings and preservatives. This is especially important for people with Hashimoto’s disease.
The Best Supplements for Hashimoto’s Disease