Magnesium Carbonate is a white, powdery compound found in the mineral Magnesite. It is well known as a health supplement - and with good effect.
The active ingredient in Magnesium Carbonate is simply Magnesium, a vital mineral that plays many important roles in the functioning of our bodies.
You can check out our premium Magnesium Carbonate supplement here.
Lack of Magnesium is a common dietary deficiency in the US, even though it is an essential mineral that your body requires. Researchers estimate that almost half of the US population has a Magnesium deficiency (1).
Benefits of Magnesium:
Magnesium is beneficial in many ways for your body. In fact, it's in every cell in your body! Below are a few of the major benefits of the mineral known as Mg.
1. Magnesium Helps to Increase Energy Levels
Magnesium work to increase your energy levels by activating adenosine triphosphate (known as “ATP”) in the body (source). ATP is the energy currency of the cell, meaning, it’s your body’s primary molecule for storing and transferring energy in cells.
Deficiency in Magnesium leads to less ATP being activated in your body, which leads to less energy overall. Eat magnesium rich foods, or take a magnesium supplement, to make sure you get your daily recommended intake.
2. Magnesium Helps to Calm Nerves
Magnesium is important for binding and activating GABA receptors, which helps to produce Serotonin. Serotonin is a neurotransmitter that promotes feelings of well-being and happiness.
Without adequate Magnesium, we are unable to effectively activate GABA receptors. This leads to less Serotonin, which can result in feelings of stress and negative mood.
In addition to calming nerves, Magnesium also helps your muscles to relax.
3. Magnesium Helps to Improve Sleep Quality
Magnesium helps to increase Renin and Melatonin production in your body, two crucial hormones that regulate sleep (source).
In addition to that, Magnesium’s calming affects (mentioned in point #2) are beneficial for helping your body to wind down at night. Consider a fizzy magnesium drink before bed!
You could also take a natural sleep aid that contains magnesium, our Stay Asleep nighttime formula is made with chelated magnesium, and is the perfect sleep aid to take before bed!
Common Magnesium Deficiency Signs:
Magnesium deficiency is quite common in the US. This is due to insufficient magnesium levels in the fruits and vegetables we consume. Getting enough magnesium through diet alone is difficult!
Below is a list of some common deficiency signs.
• Muscle Cramps and Spasms
• Trouble sleeping & fatigue
• Loss of Appetite
• Numbness or tingling
Side Effects of Magnesium Carbonate:
The major side effect of Magnesium Carbonate is that it works as a laxative. In fact, it is one of nature’s best laxatives!
While most people take Magnesium for it’s relaxing benefits, it can also be taken for its laxative affect. For those struggling with constipation, a dose of 500 to 2,000 mg daily is recommended. Start small, and then build up until the desired effect is achieved.
Once you've relieved your occurrence of constipation, bring your daily dosage back to the normal range of 400mg per day.
Besides its laxative effect, Magnesium is deemed as safe to consume (whether through food or supplement form). However, some may experience stomach upset, nausea, vomiting, or diarrhea. As always, it is best to consult your doctor before trying a new supplement.
The Best Time Of Day To Take Magnesium:
Generally and hour or two before bedtime is the preferred time to take Magnesium. This way you get its relaxing benefits before bedtime, which is perfect for helping you to wind down at night.
If you forget to take magnesium at night – simply take it whenever is most convenient for you, whether that be in the morning, at lunch, or at night. You don’t have to take your supplements with food, but you may want to if taking a supplement on an empty stomach causes you a mild upset.
This is very individual and is something you’d have to try for yourself to see how you react.
Best Sources of Magnesium:
Considering all of the important roles that magnesium plays in the body – it’s a good idea to consider taking magnesium supplements regularly and eating magnesium-rich foods.
Magnesium can be sourced through many different foods, below is a list of Magnesium rich foods.
•Most Nuts (Almonds, Cashews, etc…)
•Leafy greens (such as Kale, Baby Spinach, Swiss Chard, etc…)
Best Magnesium Carbonate Supplement
In addition to food sources, you can ensure adequate Magnesium intake by taking a daily Magnesium supplement. Our U-Mag Lemon Flavored Magnesium Drink is a great way to make sure that you get enough daily Magnesium.
Flavored with Organic Lemon and with 400mg of Magnesium per serving, it’s a great product to consider adding to your daily routine!
Daniel Powers is a health and fitness enthusiast with a background in the supplement industry. Outside of work, Daniel enjoys Crossfit, reading large books, and drinking coffee.