Welcome to Healing Family Functional Medicine, your trusted partner in achieving optimal health and wellness. Our mission is to empower you with knowledge and tools to enhance your health through functional medicine. Today, we’re digging into the world of supplements, focusing on the benefits of various forms of magnesium, Omega-3 EPA, DHA, and adaptogens. These supplements can play a pivotal role in improving your overall well-being, and we’re here to guide you on how to incorporate them into your daily routine safely and effectively.
Magnesium: The Essential Mineral
Magnesium is a crucial mineral involved in over 300 biochemical reactions in the body. It supports muscle and nerve function, regulates blood pressure, and contributes to the production of DNA, protein, and bone.
Types of Magnesium and Their Benefits:
- Magnesium Citrate: Magnesium citrate is excellent for addressing constipation and supporting digestive health. An easy way to remember that it helps with constipation is that “C” stands for constipation! Citrate is available in liquid, gummy, powder, and capsule forms.
- Magnesium Glycinate: This form is highly absorbable and gentle on the stomach, making it ideal for those with sensitive digestion. It’s particularly beneficial for promoting relaxation, improving sleep quality, decreasing anxiety, and reducing headaches and migraines. There are capsule and powder forms available.
- Magnesium Oxide: This is often used in the hospital, but it is poorly absorbed and acts more like a laxative. We typically do NOT use this unless our patient is struggling with severe constipation.
- Magnesium Threonate: This form has the unique ability to cross the blood-brain barrier, supporting cognitive function and potentially aiding in the management of neurological conditions. This is great for ADHD, brain fog, memory issues, and neuro-degenerative diseases such as dementia, strokes, multiple sclerosis, etc.
- Magnesium Malate: Malate is known for its energy-boosting properties because it works in the mitochondria. We recommend this for patients dealing with fatigue and muscle pain. It can also be used for sleep, especially in patients who struggle with fatigue and insomnia.
I will often use different forms at different times depending on the patient’s symptoms. It is fine to combine different forms, especially when regulating bowel patterns! Ancient humans consumed about 600-700 mg of magnesium daily. The RDA recommends about 400 mg but, according to NHANES, only 50% of Americans are consuming magnesium through food! Furthermore, due to poor soil quality, most Americans are probably receiving even less through food. Magnesium may not be as glamorous as other supplements out there, but this often-overlooked mineral is essential for optimal health!
Omega-3 Fatty Acids: EPA, DHA, and Resolvins
Omega-3 fatty acids are essential fats that the body cannot produce on its own. They play a vital role in brain health, inflammation reduction, and heart health.
Benefits of Omega-3 EPA and DHA:
- EPA (Eicosapentaenoic Acid): Primarily known for its anti-inflammatory properties, EPA is effective in reducing symptoms of depression, improving heart health, and supporting the immune system.
- DHA (Docosahexaenoic Acid): DHA is a critical component of brain and eye health. It’s essential for cognitive development in infants and maintaining brain function in adults.
- Resolvins: These are compounds derived from EPA and DHA that help resolve inflammation. They play a crucial role in the body’s natural healing process, supporting the immune system, and reducing chronic inflammation.
All of us need to have omega-3 in our diet. Patients who consume seafood 4 times or more per week generally have great omega-3 levels, but those of us who consume less seafood, we must support our bodies with omega-3 supplementation. For patients allergic to seafood, vegan DHA is available and plant sources of omega-3 are recommended to eat daily. This includes flax seed, chia seed, seaweed, tofu, tempeh, edamame, and walnuts.
For infants, to help build their brain and cell membrane strength, I recommend Udi’s Oil until 6-12 months and then changing to EPA/DHA.
Toddlers and older children can consume DHA on their own, but I recommend EPA/DHA because EPA can help with asthma and reduce inflammation. There are many liquid and gummy versions available for this.
For teens and adults, I recommend 1000-2000 mg EPA/DHA daily.
Comprehensive Q&A Section
Q: How do I choose the right type of magnesium for my needs? A: Consider your specific health goals and any existing conditions. For example, magnesium glycinate is excellent for improving sleep, anxiety, and headaches, while magnesium citrate is beneficial for constipation. Consulting with a healthcare provider can help you make an informed decision.
Q: What is the recommended daily intake of Omega-3 EPA and DHA? A: The general recommendation is 1000-2000 mg combined EPA and DHA per day for adults. However, higher doses may be necessary for specific health conditions, so it’s best to consult with a healthcare professional.
Q: Are there any side effects of taking these supplements? A: Most people tolerate these supplements well, but some may experience side effects like digestive upset or allergic reactions. It’s essential to start with a lower dose and gradually increase it while monitoring your body’s response.
Q: Can I take these supplements together? A: Many supplements can be taken together, but it’s crucial to consider potential interactions and the timing of each supplement. Consulting with a healthcare provider can help you develop a tailored supplement regimen.
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We offer a curated selection of high-quality supplements to support your health journey. Visit our supplement store to explore our range of magnesium, Omega-3 EPA and DHA supplements, and adaptogens.
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